You’ve tried it all! Keto, paleo, carnivore diet, but nothing works or sticks in the long term!
What if I tell you there are ways to lose weight without dieting healthily?
Let’s face it, dieting is tedious, restricting, and exhausting. Some can even take a massive tole on our mental health, yet we still keep trying.
How to lose weight without dieting?
Let’s explore some facts.
Losing and gaining weight repeatedly, also known as the yo-yo effect or weight-cycling, puts stress on the body; it is linked to conditions such as altered immune function, heart disease, diabetes, and stroke, according to recent studies.
Recent data show 24% of American men and 38% of women are trying to lose weight, while it is possible to lose the extra weight scientists have shown that keeping it off long term is another issue.
Inevitably the metabolism slows down due to weight loss and regain. In fact, some studies show that one is better off trying not to lose weight. Instead of adopting a few pieces of evidence-based lifestyle changes can aid in maintaining a healthy BMI for years.
To put it plainly, stop Yo-yoing.
Your brain realizes that you are full 20 minutes after eating. Many people don’t take the time to enjoy their food at the detriment of their health. Eating fast doesn’t allow the brain to catch up to realize that one is full. As a consequence, 115 percent of fast eaters are more likely to be obese than slow eaters.
Our appetite is regulated by hormones. Our system releases ghrelin when we are full, which suppress hunger and release other hormones when we are hungry.
Eating slowly allows us to consume fewer calories, which makes an overall significant difference in our weight. It’s like a two-in-one effect, you get to enjoy your food while passively losing weight.
Other benefits of eating slowly and chewing each bite are:
- Better digestion
- Improve absorption of nutrients
- Less stress on the body
- Overall, a better eating experience.
Yes, I know old habits die hard, learning to eat slowly will require some adjustments such as, don’t wait until you are starving to grab a bite. Chew more. Drink water. Avoid distractions such as screen while eating, be mindful, and pace yourself.
Keep a food journal
The act of writing down what we actually consume during the day can open our eyes to our dieting habits.
At least try it for a month to see how it goes. You will have a clear idea of your food choices, bad or good.
What should you put in your food journal?
Putting the specific place you eat, like in front of the TV, at the desk, a restaurant, or in the car. Write down what other activities are performed while eating. Such as watching TV, working, talking, etc.…
Don’t forget to record your drinks, including your mid-day latte, water intake, and any teas or soda.
Who are you with while eating, and what sort of feelings are you experiencing while eating?
Keeping a food journal will allow to set a smart food goal and have readily personalized data to make better-eating decision.
Regularly monitor your weight
Now wait a minute, when I suggest that you control your weight, I am by no means implying that you become obsessed with it. Just check it a couple of times a month to keep an eye on it before anything escalates.
Regular weight check improves one’s fitness awareness, incite behavior change, and serves as an early warning system. One doesn’t gain a ton of weight without wondering about the cause. Intentionally or unintentionally! Regularly monitor your weight could be one way to lose weight without dieting one more day!
Eat mindfully and be intentional
One common factor all dieters have is the pressure to eat a certain way, at a particular time, to achieve positive results. As a result, we become stress, guilted, and eventually give up.
How about eating when you are hungry while following a healthy, reasonable eating pattern to suit our personal physical needs. No impossible goals, no pressure.
For example, why not eat healthy, still what you want, in moderation, slowly, until full without stress.
Drink plenty of water to stay hydrated but also to combat the tendency to overeat.
Eating mindfully not only aids with weight loss but also carries other tremendous benefits such as awareness of one’s feelings while eating, enjoyment, calm, the experience of savouring the food and learning hunger cues.
You know it, everybody and their grandma knows it, exercise at least half an hour a day at moderate to intense pace will ensure you shed those extra pounds. Exercise has mental and physical benefits. Find something you enjoy, break it down to 10 minutes increment if that helps.
The idea of exercising is to create a deficit of calorie in other to shed unwanted weight. Combining with reasonable reduced calorie intake or a balanced diet, moving regularly bares many physical benefits including achieving and maintaining a healthy weight.
The key is to find something you enjoy in order to stick with it. You don’t have to to the gym to exercise. Consider a brisk walk, hiking, dancing, stretching, weight lifting, running, cycling, swimming, yardwork, and so on without spending one on gym membership or fancy equipment.
Get support from your family and friends
Lose weight without dieting can be as simple as getting social.
It is never easy to start and stick with new habits, especially ones that are good for us. That’s why enrolling help and getting support from loved ones is capital to be successful.
Social support can make a big difference on how long we stick with our health and weight loss journey.
Having someone to watch the kids, accompany us during physical activities, and be there for emotional support is invaluable.
There are several ways to get support from friends and family if is not readily available, you can let them know your new weight loss goals and communicate what’s expected of them to contribute to your success. Join local or online support groups. Get a coach or an accountability buddy. Express your will to be there for them in return.
What are your weight loss strategies? What do you do to stick with them?