Diets just never seem to decrease in popularity; they only seem to be multiplying. Those who create them often put a lot of effort into their marketing strategy to present their solution in the best possible light and promise the quickest weight loss.
However, weight loss often comes after a series of restrictive measurements regarding the food you eat. Many people are unaware that those initial pounds that went off are essentially retained water. To get rid of the stubborn fat stores and enhance your overall health and well-being, you typically have to be more patient with the process.
If you remain impatient, you’ll most likely switch between several different fad diets and lose some of your excess weight, only to gain it all back and lose the will to keep going. We’ve talked to medical experts from a weight loss clinic, who said their patients often come with similar problems.
Those who repeatedly change diets often end up with a slower metabolism, a weight plateau, and sometimes the inability to lose weight no matter how hard they try. That’s why they advise their patients that compromising their health to lose a few pounds of excess water is never a clever choice.
Instead, switching some unhealthy and harmful lifestyle choices for healthier and beneficial ones will help them achieve a long-term goal of losing excess weight and maintaining it under control – all without compromising their health.
10 Practical Tips to Help You Lose Weight Without Dieting
To help those tired of dieting, here’s a list of practical steps you can take to lose weight without ever starting a diet again:
1. Don’t skip your breakfast.
Skipping breakfast is a widespread habit of many people; some believe they’ll save some calories by doing so, and others feel their hectic lives don’t leave them enough time to sit down and enjoy their breakfast. However, those who skip breakfast typically mess up their insulin levels throughout the day, crave more carbs, and eventually eat more calories than those who have breakfast. Even if you’re in a bit of a rush in the morning, you can always make overnight oats or have a cup of sugar-free yogurt with fruit on top. Still, having a protein-rich breakfast goes a long way in keeping you full for longer and preventing hunger attacks.
2. Be mindful of your water intake.
We know you’ve heard this statement dozens of times, but trust us – it’s for a good reason. Hydrating your body can speed up your metabolism, help you burn a few extra calories for a while, and remove retained water. There’s virtually an endless list of all the benefits water brings to your overall health, but these are a few that will undoubtedly positively affect your weight loss. If drinking plain water doesn’t sound appealing, try infusing it with some lemon and mint leaves. You should also count herbal teas and water-full fruits and veggies as a great source of hydration.
3. Include snacks in your meal plan – but do it wisely.
Whether you’re a snacker or not, including healthy snacks in your diet can help you curb hunger between meals and prevent you from overeating when it’s time for an actual meal. Still, it’s essential to stay away from sugary snacks (or those packed with carbs) – instead, opt for protein-filled nuts (that are also high in healthy fats), cheese sticks, etc., since they’ll keep you full for longer.
4. Nourish your body (instead of starving it).
For instance, starving your body will only make it harder for you to lose any weight. Your body is unaware whether you’re starving intentionally or not and will soon start holding on to every calorie you take and store it as fat. That’s why it’s vital to understand what each nutrient brings you and how much of it you should take on a daily basis. All three of them are essential to all the processes in your body, so try not to exclude any of them. Indulge in lean protein and healthy fats to support your heart and brain function, and stay full for longer, and have some unrefined carbs on the side to ensure you get enough fiber. The fiber you get from whole grains, fruit, and veggies supports your digestive system.
5. Watch out for empty calories.
Sugary drinks such as juice, soda, and alcohol contain a significant amount of calories that can’t nourish your body. Numerous research has shown that those who regularly drink sugary beverages have a higher risk of becoming obese and developing several weight-related diseases. Artificial sweeteners are also not advisable – even though they have zero calories, they can still confuse your body and may disable your body from processing fat correctly.
6. Give yourself a break – in moderation.
The whole point of losing weight without dieting is pursuing healthier life choices and not feeling as if you’re not allowed to have something. It would be best if you aimed to find a delicious, healthy version of something you’d typically eat. If you completely deprive yourself of something, you’ll most likely start craving it in no time. However, giving yourself a break now and then and having a burger or a piece of cake will make it a lot easier for you to keep going and make those healthy swaps a habit – rather than a regimen.
7. Start moving.
No one says you have to hit the gym to lose weight. However, physical activity of any kind is more than advisable since it helps you maintain a healthy heart and brings numerous other benefits to your overall health. Your goal should be finding something you’re into – it could be jogging, Zumba, pilates, or something as simple as walking every day. Anything but a sedentary lifestyle will speed up your weight loss and boost your metabolism, lowering your chances of being overweight again.
8. Glorify your night-time rest.
That’s right, besides being active, you should also find enough time to rest. Numerous research has shown that those who don’t have a regular sleep schedule or stay up during the night have a higher chance of becoming overweight and obese. Late-night snacks often cause those extra pounds to build up in the form of stubborn fat, so you may want to exclude them as an option and ensure you get around eight hours of sleep each night.
9. Practice mindful eating.
Mindful eating should be the way you eat all the time. You can start by taking a moment to ask yourself whether you’re hungry – sometimes, a glass of water can help you realize you were just thirsty. Emotional overeating is a significant issue for many people, so it’s essential to be honest with yourself anytime you feel sad or angry and avoid finding comfort in food. Also, taking your time to chew correctly and focus on all the textures and flavors in a dish can help you eat fewer calories and enjoy your meal to the fullest.
10. Reward yourself when you succeed.
Once you realize you’ve been implementing these previous healthy tips into your lifestyle, you can start rewarding yourself with anything that brings you joy – other than food. It could be a manicure, a massage, or anything else you’d typically spoil yourself with. By doing so, you’ll motivate yourself to keep going, and before you know it – you’ll have the body you wanted without all that diet struggle.
As you can see, there are numerous ways to lose weight without going on a diet. It’s essential to understand that all the fuss regarding a nutritionally balanced diet and physical activity is there for a reason – the slow and steady wins the race.
Don’t let the slow part discourage you from pursuing a healthy life because the pace you’ll be losing weight at with these tips is a healthy one. You won’t be exposed to the possibility of gaining your weight back any time soon, and all those minor changes in your weight won’t be noticeable.
And wouldn’t you agree that such weight loss is way more desirable than the one fad diets provide?