There are plenty of ways to lose weight without dieting and losing weight should never be synonymous to starving oneself.
Most of us have struggled with body image issues at some point. We are made self-aware by the portrayal of what is deemed to be perfect in the media, and society’s perception of perfection keeps shifting.
Not long ago, women all over the world were shamed by society for not being the ideal image. To this day, body shaming is still a common occurrence.
It is essential that one not to hold themselves to society’s standards. Aim to be fit, and comfortable in your own body.
What pushes you to pursue weight loss?
Do you want to fit better in your clothes? Or would you like to have an easier time moving around without gasping for breath?
Would you like the extra energy to play around with your kids or perhaps take them to the park?
Do you still want to feel sexy in your own skin?
These are but a few reasons people have for wanting to lose weight. Whatever your reason may be, you should remember that; “To change your body, you must change your mind.”
Being in the right frame of mind is the most critical step to losing weight. When you are in the right frame of mind, you keep yourself focused and grounded on your goals.
While there are plenty of health risks associated with being overweight, one should be careful in their desire to lose weight and not go overboard.
There are also some risks associated with dieting to lose weight. Simply put, diet refers to all types of food that people eat. It is a term commonly used to imply that a regimen employed to aid in weight loss.
To this end, a person might decide to cut out some food groups from their diet. Because of the pressure to shed the weight, and the perception that some foods lead to rapid weight gain, a person might develop eating disorders while dieting to lose weight.
27 ways to lose weight without dieting or Starving Self
1. Increase your protein intake
Proteins are the building blocks of the body and increasing your protein intake will help you to consume lower calories.
Another reason to increase your protein intake is that they reducer hunger and also increase the feeling of fullness.
Some of the foods rich in protein are chicken breast, eggs, oats, almonds, milk, broccoli, and cottage cheese among others.
2. Stop eating processed food
This is one of the most difficult to let go of as processed foods are handy and convenient to have.
Processed foods have no nutritional value, and they are a hindrance to your weight loss journey.
They are also rich in empty calories as well as sugars and fats, and they usually are addictive.
3. Drink plenty of water
Drinking plenty of water does help with weight loss. This is a scientifically proven fact.
Water boosts the body’s metabolism, and this will help the body to burn off more calories.
Did you know that drinking water before your meals will also help reduce how much you eat? This is something worth trying.
4. Reduce sugar intake.
Reducing sugar helps one lose weight without necessarily going on a diet.
Some of the health risks associated with a lot of sugar intake are obesity and heart diseases. Sugar also has a lot of calories, and this works against your intent to lose weight.
5. Green tea
Green tea is a wonderful choice for those who do not wish to go on a diet to lose weight. It is rich in catechins, an antioxidant that boosts metabolism and also speeds up fat burning
6. Use smaller plates
This doesn’t necessarily work for everyone. The idea behind using smaller plates is that it will regulate the servings you have. The lower the servings, the fewer the calories.
This, however, calls for self-control as it relies on you to regulate how many calories you eat.
7. Spicy food
The capsaicin that is found in chili peppers reduces appetites and also increases metabolism.
Studies show that a little chili increases fat burning both in men and women. There are several studies that have found that regular consumption of chili indeed does reduce appetite and speeds up fat burning. Eating chili also has other health benefits.
8. Chewing slowly and thoroughly
People who eat fast are most likely to be obese. The reason behind chewing thoroughly and eating slowly is to give your brain enough time to process that it has had enough to eat.
Chewing thoroughly and slowly decreases your food intake and increases fullness. In most cases, fast eaters are most likely to be obese.
9. Eat whole foods a plate of whole foods
Make your diet complete, by eating single ingredients foods.
When shopping for food, or ordering foods at your favorite restaurants, opt for choices that don’t have a list of ingredients.
Eating whole foods will also help reduce the number of toxic materials that are usually consumed with meals, which at times are part of the ingredients.
Besides, eating whole foods makes it easier for the body to digest.
Examples of whole foods are nuts, fruits, grains, and seeds.
10. Healthier snacks
One of the most listed pitfalls in the weight loss journey is snacking. Most often, the snacks which are mostly consumed are not a healthy choice. It may not be easy to stop snacking completely, but there are better and healthier snack options available.
A few examples of healthy snack choices are mixed nuts, apples, greek yogurt, peanut butter, celery sticks, flaxseeds, chia seed, sesame seed, and cucumber slices.
11. Intermittent Fasting
Intermittent fasting is fast gaining popularity as a way of losing weight without necessarily having to diet.
It involves eating while incorporating short term and regular fasts. The fasts help people to consume lower calories and also suppresses the hormones associated with weight control.
12. Fiber-rich diet
Foods rich in fiber increase satiety, and one feels full for longer, thus reducing food intake. Viscous fiber, which is found in plant-based foods has also been found to increase fullness.
Probiotics will help clean the digestive tract and also help regulate the healthy gut bacteria. They have been found to reduce appetite and reduce fat absorption.
14. Limit distractions
What was the last meal you had when you were not watching tv or browsing the internet at the same time?
It is very likely that whenever you eat while watching or playing a video game, you will end up overeating because you lose track of how much you consume
15. Avoid stress and sleep well
Sleep is critical in a person’s overall well-being.
It is no surprise the effect stress, and lack of sleep can have on a person’s appetite and weight.
There are many ways to lose weight, but what if all you had to do was sleep well and avoid stress. That’d be the day.
16. Avoid refined carbohydrates
When you consume refined carbohydrates, you’re eating foods that have been stripped of their fibrous and nutritious part. It is best to eat non-refined carbs.
17. Resist added sugars
Aim to have at least a meal a day that has no added sugar.
18. Glucomannan supplements
Glucomannan is a water-soluble plant that is low in calories, and it helps to reduce fat and protein absorption.
19. Eat fruits and vegetables
Eating fruits and vegetables does not only have a nutritional benefit to the body but also helps with losing weight. They have low energy density.
Even when you are on a diet, you can overeat some fruits and vegetables.
20. Low carb diet
Carbohydrates are macronutrients, and taken in small quantities would be equally as good. A low carb diet has been shown to result in weight loss.
21. Eat eggs
Did you know that eating eggs for breakfast will help you eat fewer calories during the day, and over time leads to weight loss?
22. Whey protein
Taking protein supplements help boost protein intake, and has been shown to help with weight loss.
23. Eliminate liquid calories
Avoid beverages and soft drinks as they have empty calories and increase the risk to obesity
24. Keep track of your calorie intake
Just because you are not dieting doesn’t mean you can’t track your calorie intake. This will help you identify how much calories you consume in a day and reduce where necessary.
25. Have early dinners
Do not eat too close to bedtime. Food takes between three to four hours to digest, have your dinner at least five hours before going to bed; thus it will be all absorbed by the time you go to sleep. You don’t have to diet to lose weight.
26. Don’t skip breakfast
Breakfast is the most important meal of the day. Breakfast is everything.
Have a big breakfast, not so big lunch and light dinner.
Aim to train for at least ten minutes daily. Be consistent with the exercise routine. Combine cardio, aerobics, weight lifts, jogging, and swimming.
Exercise will also get you in the right frame of mind and give you the desire to keep going.
Remember; Even if you were to do all this day in day out, you must respect your body and treat it right. Eat for the right reason, to nourish your body. Drink plenty of water. Get enough sleep.