Sure, you can lose weight quickly. There are many crash diets that work to shed pounds rapidly — while leaving you feeling hungry and deprived. But what good is shedding pounds only to regain it? To maintain pounds off permanently, you need to lose weight slowly. And many experts say you can certainly do that without going on a “diet.” Instead, the key is making simple tweaks to your life style.
One pound of fat — is add up to 3,500 calories. By shaving 500 calories every day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories every day is enough to avoid the extra 1-2 pounds most adults gain each year.
Adopt one or more of the simple, painless strategies to help lose weight without going on a “diet”:
Eat Breakfast Every Day. One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a superb way to cut calories, but they usually end up eating more each day.”Studies also show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” Get one of these bowl of whole-grain cereal topped with fruit and low-fat dairy for an instant and nutritious commence to your day.
Close your kitchen at Night. Establish a time when you will minimize eating which means you won’t surrender to the late-night munchies or mindless snacking while you’re watching television.
Get one of these glass of nutritious and low-calorie vegetable juice to carry you over if you get hungry between meals. Be cautious of alcohol calories, which accumulate quickly. In the event that you have a tendency to drink a glass or two of wine or a cocktail of all days, limiting alcohol to the weekends can be a huge calorie saver.
EAT EVEN MORE Produce. Eating lots of low-calorie, high-volume vegetables & fruits crowds out other food stuffs that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables.
Choose the Grain. By substituting wholegrains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and can fill faster so you’re much more likely to eat an acceptable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
Control Your Environments. Another simple technique to help cut calories is to regulate your environment — from stocking your kitchen with lots of healthy options to deciding on the best restaurants. That means avoiding the temptation by steering clear of all-you-can-eat restaurants. And when it involves parties, “eat a wholesome snack before and that means you will not be starving, and become selective when you fill your plate at the buffet,” suggests Ward. Prior to going back for more food, wait at least 15 minutes and get a large glass of water.
Trim Portions. In the event that you did nothing else but reduce your portions by 10%-20%, you’ll lose weight. A lot of the portions served both in restaurants with home are bigger than you will need. Grab the measuring cups to obtain a handle on your usual portion sizes, and focus on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, writer of Mindless Eating. You will not feel deprived because the food can look plentiful on dainty dishware.
Add More Steps. Get hold of a pedometer and steadily add more steps until you reach 10,000 each day. Each day, do whatever you can to become more active — pace when you talk on the phone, take the dog out for an extra walk, and march in place during television set commercials. Creating a pedometer serves as a regular motivator and reminder.
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack can help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar steady also to avoid overindulging.
Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, milk products, and other products. “You could trim calories effortlessly if you use low-fat and lighter products, if the product is mixed in with other ingredients, no person will ever notice,” says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard rather than mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk rather than cream in your coffee; hold the cheese on sandwiches; and use just a little vinaigrette on your salad rather than piling on the creamy dressing.