I read an article the other day that I thought was really good. They had some simple and creative ideas on things you can do to help you lose weight without any diet or exercise!
- Chew thoroughly and slow down.
Great idea. We tend to eat way to fast. We need to slow down. If you eat too quickly, by the time your brain tells you that you’re full, you’ve already over-eaten. Studies have shown that Fast Eaters are more likely to be obese. It makes perfect sense. How do you slow down when you eat? Pick a time for dinner. Eat with your family. Talk to each other during dinner about your day.
- Use smaller plates for unhealthy foods.
Of course, you want to avoid unhealthy food, but if you’re going to eat a little junk food, put it on a smaller plate. Psychologically, food on a small plate looks like more food. The same amount of food on a large plate looks much smaller.
- Eat more protein.
Conversely, eat less carbs. Rather than eating a bagel for breakfast, for example, have eggs instead. Protein takes longer to burn, so it will keep you full longer. This will keep you from snacking an hour after you eat. One study showed that people who increased their protein from 15% to 30% of calories caused people to eat fewer calories and lose more weight.
- Store unhealthy foods out of sight.
“Out of sight, out of mind,” right? If you’re standing in the kitchen and there’s a bag of chips sitting there, you’re more likely to eat them. If they’re in the cupboard, you won’t see it, unless you’re looking for it. Conversely, put some healthy food out where you can see them.
- Eat fiber-rich foods.
Again, you’re not eating any more food or doing a specific diet. You’re just eating foods that are high in fiber. High fiber foods include vegetables, beans, seeds, etc.
- Drink more water.
One way to reduce the amount you eat is to drink a glass of water 30 minutes before your meal. The water will fill you up. Studies have shown that people who drink water before a meal lose more weight. Also, if you replace soda or juice with water will save you calories.
- Serve yourself smaller portions.
If you’re not thinking about it, you’ll put a large portion of food on your big plate, and you’ll go back for seconds. And of course, restaurants often serve huge portions. So, keep an eye on your portions, and refrain from going back for seconds. Your protein should be about the size of your open hand, and your carbs should be about the size of your closed fist. Simple rule.
- Eat without electronic distractions.
This is a big one. We spend so much time on our cell phones, that many people are on their phones during their meal. When you’re on your phone, you’re not paying attention to eating. When you’re not paying attention, you tend to eat more. Studies have shown that distracted eaters eat 25% more calories! Small change. Big results.
- Sleep well and avoid stress.
Ok, this may be easier said than done, but try to relax a little. Try to get to bed on time. Stress raises cortisol levels which will keep you up at night. Stress also increases your cravings for food – usually the unhealthy kind.
- Eliminate sugary drinks.
This is a no-brainer. Sugar is terrible for your health and your weight. Try to drink things like green tea, unsweetened iced tea, water (with lemon), and even coffee (without the sugar.)
- Serve unhealthy food on red plates.
Haha! What a great idea? It’s like a flashing red light. Apparently, the color red makes you think its time to stop. Think of a stop sign or stoplight. It’s an interesting idea. Give it a try.
Give these ideas a try. What do you have to lose?
To read the entire article, go to https://www.healthline.com/nutrition/11-ways-to-lose-weight-without-diet-or-exercise