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10 Ways To Lose Weight Without Dieting

This document provides 10 simple ways to lose weight without dieting through lifestyle changes that reduce calorie intake by 100-500 calories per day. These include eating breakfast daily, closing the kitchen at night, choosing liquid calories wisely, eating more produce, substituting whole grains, controlling food environments, trimming portions, adding more steps daily, having protein at every meal, and switching to lighter alternatives. Losing just 1 pound per week through these small adjustments can help people lose weight slowly and keep it off permanently.

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Antony
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205 views4 pages

10 Ways To Lose Weight Without Dieting

This document provides 10 simple ways to lose weight without dieting through lifestyle changes that reduce calorie intake by 100-500 calories per day. These include eating breakfast daily, closing the kitchen at night, choosing liquid calories wisely, eating more produce, substituting whole grains, controlling food environments, trimming portions, adding more steps daily, having protein at every meal, and switching to lighter alternatives. Losing just 1 pound per week through these small adjustments can help people lose weight slowly and keep it off permanently.

Uploaded by

Antony
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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10 Ways to Lose Weight Without Dieting

Simple changes to your lifestyle can help you lose weight and keep it off.

Sure, you can lose weight quickly. There are plenty of fad diets that
work to shed pounds rapidly -- while leaving you feeling hungry and
deprived. But what good is losing weight only to regain it? To keep
pounds off permanently, it's best to lose weight slowly. And many
experts say you can do that without going on a "diet." Instead, the
key is making simple tweaks to your lifestyle.
One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a
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 a day is enough to avoid the extra 1-2 pounds
most adults gain each year.
Adopt one or more of these simple, painless strategies to help lose
weight without going on a "diet":

1. 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 great way to cut calories, but they usually end up
eating more throughout the day, says Elizabeth Ward, MS, RD,
author of The Pocket Idiot's Guide to the New Food Pyramids.
"Studies show people who eat breakfast have lower BMIs than
breakfast-skippers and perform better, whether at school or in
the boardroom." Try a bowl of whole-grain cereal topped with
fruit and low-fat dairy for a quick and nutritious start to your
day.
2. Close the Kitchen at Night. Establish a time when you will stop
eating so you won't give in to the late-night munchies or
mindless snacking while watching television. "Have a cup of tea,
suck on a piece of hard candy or enjoy a small bowl of light ice
cream or frozen yogurt if you want something sweet after
dinner, but then brush your teeth so you will be less likely to eat
or drink anything else," suggests Elaine Magee, MPH, RD,
WebMD's "Recipe Doctor" and the author of Comfort
Food Makeovers.
3. Choose Liquid Calories Wisely. Sweetened drinks pile on the
calories, but don't reduce hunger like solid foods do. Satisfy
your thirst with water, sparkling water with citrus, skim or low-
fat milk, or small portions of 100% fruit juice. Try a glass of
nutritious and low-calorie vegetable juice to hold you over if you
get hungry between meals. Be careful of alcohol calories, which
add up quickly. If you tend to drink a glass or two of wine or a
cocktail on most days, limiting alcohol to the weekends can be a
huge calorie saver.
4. Eat More Produce. Eating lots of low-calorie, high-volume fruits
and vegetables crowds out other foods that are higher in fat and
calories. Move the meat off the center of your plate and pile on
the vegetables. Or try starting lunch or dinner with a vegetable
salad or bowl of broth-based soup, suggests Barbara Rolls, PhD,
author of The Volumetrics Eating Plan. The U.S. government's
2005 Dietary Guidelines suggest that adults get 7-13 cups of
produce daily. Ward says that's not really so difficult: "Stock
your kitchen with plenty of fruits and vegetables and at every
meal and snack, include a few servings," she says. "Your diet will
be enriched with vitamins, minerals, phytonutrients, fiber, and if
you fill up on super-nutritious produce, you won't be reaching
for the cookie jar."
5. Go for the Grain. By substituting whole grains for refined grains
like white bread, cakes, cookies, and pretzels, you add much-
needed fiber and will fill up faster so you're more likely to eat a
reasonable portion. Choose whole-wheat breads and pastas,
brown rice, bran flakes, popcorn, and whole-rye crackers.
6. Control Your Environments. Another simple strategy to help
cut calories is to control your environment -- everything from
stocking your kitchen with lots of healthy options to choosing
the right restaurants. That means avoiding the temptation by
staying away from all-you-can-eat restaurants. And when it
comes to parties, "eat a healthy snack before so you won't be
starving, and be selective when you fill your plate at the buffet,"
suggests Ward. Before going back for more food, wait at least 15
minutes and have a big glass of water.
7. Trim Portions. If you did nothing else but reduce your portions
by 10%-20%, you would lose weight. Most of the portions
served both in restaurants and at home are bigger than you
need. Pull out the measuring cups to get a handle on your
usual portion sizes, and work on paring them down. Get
instant portion control by using small bowls, plates, and cups,
says Brian Wansink, PhD, author of Mindless Eating. You won't
feel deprived because the food will look plentiful on dainty
dishware.
8. Add More Steps. Get yourself a pedometer and gradually add
more steps until you reach 10,000 per day. Throughout the day,
do whatever you can to be more active -- pace while you talk on
the phone, take the dog out for an extra walk, and march in
place during television commercials. Having a pedometer
serves as a constant motivator and reminder.
9. Have Protein at Every Meal and Snack. Adding a source of
lean or low-fat protein to each meal and snack will 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
levels steady and to avoid overindulging.
10. Switch to Lighter Alternatives. Whenever you can, use
the low-fat versions of salad dressings, mayonnaise, dairy
products, and other products. "You can trim calories effortlessly
if you use low-fat and lighter products, and if the product is
mixed in with other ingredients, no one will ever notice," says
Magee. More smart substitutions: Use salsa or hummus as a dip;
spread sandwiches with mustard instead of mayo; eat plain
roasted sweet potatoes instead of loaded white potatoes; use
skim milk instead of cream in your coffee; hold the cheese on
sandwiches; and use a little vinaigrette on your salad instead of
piling on the creamy dressing.

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