Losing weight rhymes all too often with diet. But do you know that to lose weight, it is not necessary to deprive yourself? Some tips allow you to lose weight without dieting and above all, without frustration.
1 – Eat at the right time
Eating well is the key to losing a few pounds and it starts with listening to your body’s biological needs. This is the principle of Chrono-nutrition. Depending on the time of day, your body does not assimilate food in the same way. For example, fats and sugars are not stored if taken in the morning. However, in the evening, this is, unfortunately, the case. At breakfast, you can eat fatty and protein.
The midday meal must consist of a single dish made of proteins accompanied by starchy foods. The dinner is light, preferably, based on vegetables and lean meat. As for the snack, it is an important moment of the day, because it allows to last until the end of the day without succumbing to the temptation of snacking:
2 – Have a real breakfast
Too often, breakfast is neglected or eaten in a hurry, when it is not simply eliminated from the busy morning program. As curious as it may seem, losing weight starts with eating well in the morning. This first meal of the day should provide 20 to 25% of the calories of the day and allow to last until noon without cravings. Ideally, it includes:
– A drink (hot or cold, the main thing is that it is not too sweet)
– A cereal food (prefer bread or whole grains, sources of energy and fiber)
– A dairy product (yogurt, milk, cheese…)
If you don’t have time for lunch before you go to work or if you have an appetite when you wake up, you can split your meals or eat when you get to the office.
3 – Take the time to eat and chew
This is such a simple trick to put in place to lose weight without dieting: take the time to eat and chew your food well! It takes 20 minutes for the brain to receive signals of satiety. A meal of a shorter duration is therefore too fast. The risk is then to eat much more food than your real need and at the same time, cause unpleasant digestive problems (gastric reflux, bloating, gas).
Start by getting into the habit of sitting at the table and avoid eating on the go as much as possible. To force yourself to take your time, put your fork between each bite. Then eat slowly. For this, you have to chew your food well. It is the key to assimilate them well and especially to digest them well. The ideal is to keep them in the mouth until reaching 32 chews.
4 – Use small plates
Here is a singular tip intended to deceive our brain and very effective for losing weight without diet: eat in smaller containers. Using it on a large plate automatically leads to eating more than the normal amount because you will tend to want to fill it. However, reducing the size of the plate does not mean depriving yourself.
For an equal portion, the food placed in a reduced dish sends the brain the information that there is a lot while when placed in a larger container, the opposite effect occurs. It is the illusion of Delboeuf. The brain, which sees a well-filled plate, thinks that the organism will be full and that is enough to cause the mechanism of satiety.
5 – Avoid skipping meals
Do you think that skipping a meal every now and then you will lose weight? Unfortunately, you are on the wrong track and in the long term, this practice can even cause eating disorders and weight gain. By deliberately skipping a meal or lack of time to take your lunch break, you get hungry.
The risk during the next meal is to compensate by ingesting larger amounts of food more quickly since you will be very hungry. Your brain will not detect the feeling of satiety. On the other hand, if at mealtime you do not feel hungry, there is no point in forcing yourself to eat, as this would amount to snacking. The best way to lose a few pounds is still to listen to your physiological needs.
6 – Favor a diet rich in plants
Monitoring their diet is the basis for those who want to lose weight. But without the question of diet, it is possible to shed a few pounds by paying attention to the composition of your meals. Certain types of food should, therefore, be favored and others avoided. Long sacred, red meat provides the body with essential nutrients, but if consumed in too large a quantity, it leads to weight gain.
It must then be incorporated into your menus in moderation, just like cold cuts. So choose a diet rich in fruits, vegetables, starches and vegetable proteins (whole grains, legumes, and soy).
7 – Play sports
Exercising is an essential factor in weight loss. If you can, do a sports activity. Running, cycling, swimming are all sports that allow the body to burn calories, burn fat and eliminate toxins. In addition to a healthy diet, it is the key asset for losing weight without a diet.
By playing sports, in addition to doing good to your body, you feel good, because you produce endorphin, the hormone of happiness. If physical activity is not recommended, get out of your house and walk for at least 30 minutes. You may not realize it, but again, you are spending energy.
8 – Sleep properly and avoid stressful situations
Sleeping well is important in the weight loss process. Scientific studies have highlighted the link between obesity and lack of sleep. While you sleep, you produce leptin, a hormone responsible for feeling full, which helps metabolize fat.
On the other hand, during the awakening phases, you secrete another, ghrelin, which causes the feeling of hunger with a dangerous fondness for fatty and sweet products. Weight gain is assured. To sleep well, avoid taking stimulants after 3 p.m.
As for stress, its undesirable effects on organisms are no longer to be demonstrated. When it comes to weight, a persistent feeling of anxiety leads to high levels of cortisol and adrenaline, which affect the hormones that manage satiety and hunger. The hormonal system is disrupted, with the irrepressible desire to consume fat and sweet.
9 – Eat without electronic distraction
Do you eat while checking your emails or watching your favorite series? Bad habit and here’s why. While you are focused on your screen, you are not paying attention to the food you are ingesting. Your brain, therefore, does not assimilate information and does not receive the impression of satiety expected.
Result? You finish your meal with a certain astonishment at having already finished your meal and a feeling of hunger that still prevails. Also, when you are at the table, avoid electronic distractions as much as possible and focus on your plate.
10 – Drink water regularly
The last tip for losing weight without dieting, drink water regularly throughout the day. When you are hungry, your body sends a signal to your brain that is the same as that of thirst. Drinking a little water helps fight cravings and acts as an appetite suppressant.
In addition, it provides your body with additional energy to function, therefore to burn calories, which are eliminated more efficiently. To try the appetite suppressant effect of water, you can drink one or two glasses about 20 to 30 minutes before eating. Of course, it must be pure water and not a water-based drink (tea, coffee, flavored water, etc.). Otherwise, the benefits would not be those expected!
As you can see, a little modification in lifestyle can help you lose weight without dieting, you can use plates of smaller size, chew the food properly and slowly, drink plenty of fluids, including water and avoid eating while watching the television or using a computer. Choosing foods rich in plants can also help.
However, it’s probably best not to shake up all of your habits at the same time. Put one tip in place for a while, and if it works for you, try another.