It’s good to lose weight slowly if you want to keep pounds off in permanent way. It is often asked that “ how to lose weight without exercise and diet ” and many experts believe that you can do that even without going to a “gym” or eating a “diet”.
You may know that internet is full of lot of bad weight loss information. Much of what is recommended on it is totally baseless which is not based on any actual logic or science. However, there are some natural proven methods that are based on science.By adopting these simple guidelines you can improve your lifestyle.
One pound of fat is the same as to almost 3,500 calories. You can lose about a pound a week just by shaving almost 500 calories per day through exercise and dietary modifications. Reducing 100 calories per day is sufficient to avoid the extra 1-3 pounds many adults gain each year.
By adopting one or more of these simple strategies you can lose weight without going to “exercise” or eating a “diet”:
1. Eat Breakfast
Eating breakfast every day is one of the habits that’s common to different people who have kept their weight off.”Many people believe that skipping breakfast is a best way to cut off calories, but they often end up eating more during the day, says Elizabeth Ward (author of The Pocket Idiot’s Guide to the New Food Pyramids).
Studies prove that people who eat breakfast every day perform better and have lower BMIs than breakfast-skippers, whether at home or at school. For a quick and energetic start to your day try a bowl of whole-grain breakfast cereal topped with low-fat dairy and fruit.
2. Close the Kitchen at Night
Set up a time when you will stop eating. And avoid the mindless snacking while watching television.
” if you want something sweet after having dinner then drink a cup of tea, eat a piece of hard candy or enjoy a bowl of frozen yogurt or light ice cream. After that brush your teeth and avoid to eat or drink anything else,” suggests Elaine Magee (author of Comfort FoodMakeovers).
3. Choose Liquid Calories Wisely
Sweetened drinks load with the calories, but unlike solid foods it doesn’t reduce hunger. When you feel thirsty then satisfy your thirst by drinking water, skim or low-fat milk, or little portions of fruit juice.
If you get hungry during meals Try a glass of low-calorie vegetable juice and nutritious. Be careful of drinking alcohol calories, which add up in quick way. Stop drinking alcohol can be a huge calorie saver.
4. Eat More Produce
Eating lots of high-volume and low-calorie fruits and vegetables more than other foods which are higher in calories and fat. Pile on the vegetables and Move the meat off from your plate. Or try starting you meal with a bowl of broth-based soup or vegetable salad, suggests Barbara (author of The Volumetric Eating Plan).
The U.S. government’s 2010 Dietary Guidelines said that adults get 7-14 cups of produce every day. Ward says that’s not actually very difficult: “store your kitchen with lots of fruits and vegetables and include a few servings at every meal and snack” she says. “Your diet will be loaded with fiber, vitamins, phytonutrients, minerals and you won’t be reaching for the cookie jar if you fill up on super-nutritious produce.”
5. Go for the Grain
You should replace whole grains with refined grains like cookies, white bread, and cakes. Through it you can add much essential fiber and will fill up faster. Eat whole-wheat breads bran flakes, pastas, popcorn, brown rice, and whole-rye crackers.
6. Control Your Environments
It’s another simple strategy which helps to cut calories — from stocking your home kitchen with many healthy options to selecting the right restaurants.
That represents avoiding the attraction to keep yourself away from all you can eat restaurants. And when you’re at party, “be careful when you fill your plate at the buffet and eat a healthy snack before through it you won’t be starving” suggests Ward. Have a big glass of water and wait almost 15 minutes before eating more food.
7. Trim Portions
Another way through which you would lose weight just by reducing your portions by 10%-20% and you would have to do nothing else. Most of the meal portions which served either in restaurants or at home are bigger than you require.
Pull out the small cups to get a control on your daily portion sizes, and work on reduce them. Get immediate control on portion size by using small cups, bowls and plates, says Brian Wansink (author of Mindless Eating).
8. Add More Steps
Get a measuring instrument such as pedometer and then add more steps gradually until you reach 10,000 daily. Throughout the whole day, do anything you can to be active and energetic — take your dog out from home for an extra walk, pace when you talking on the phone, and during television commercials march in place.
9. Have Protein at Every Meal and Snack
Adding a low-fat protein or source of lean to each meal will help to keep you feeling your stomach full so there is very less chance to overeat.
Try small portion of nuts, low-fat yogurt, peanut butter, beans, eggs, or lean meats. Experts also suggest eating small meals and snacks (every 4-5 hours), to avoid overindulging and to keep your blood sugar levels balanced.
10. Switch to Lighter Alternatives
It’s best to switch to low-fat products so whenever you can, always use the low-fat products of mayonnaise, salad dressings, dairy products, and other low-fat products. “You can trim calories easily if you use lighter and low-fat products, and you can also do it if the product is mix up in with other small ingredients, no one will notice,” says Magee.
Use more smart substitutions: Use hummus or salsa as a dip; instead of mayo spread sandwiches with the mustard; instead of filled white potatoes always eat plain roasted potatoes; use skim milk in place of cream while drinking coffee; Use the cheese on sandwiches; and use small vinaigrette on your salad in place of piling on the creamy dressing.
These simple changes show how to lose weight without exercise and diet and keep it off permanently.