There’s Keto, Paleo, High carb, Vegan, Low-carb, Atkins, Mediterranean, Vegetarian, Dukan, High protein, clean eating, intermittent fasting, etc. There’s a new diet every single day, no wonder why we’re all so confused! Eating should never be complicated, and losing weight doesn’t have to be either.
Many of us find ourselves googling terms like “weight loss nutrition” or “how to lose weight fast.” But don’t worry, you can lose weight without becoming a slave to diets. So, here are my top tips to lose weight without dieting.
9 Tips to lose weight without dieting
1. Drink more water
Drinking water will keep you hydrated and kick-start your metabolism. Also, water is key to keeping us healthy, and it aids with satiety. On the other hand, staying hydrated makes the skin look healthier and keeps it young, and it helps eliminate toxins, making it one of the best options to achieve your weight loss goals.
Don’t cut out foods
Cutting out entire macronutrients or food groups shouldn’t be an option. By doing this, not only you’d ruin your health and weakened your body, but it may also slow your metabolism. We all need all macronutrients: carbs, fats, and proteins for various reasons. Each macronutrient has its main task.
Carbs provide us with energy, vitamins, minerals, and fiber. Proteins help us keep and build muscle. Fats help us balance our hormones and keep our brains healthy. So, next time you think cutting out carbs or fats is a good idea, remember that each macro has its own purpose.
Stick to portion control instead of counting calories
Doing this every day is essential because it will help you lose weight without even worrying about counting calories or macros. By controlling your portions, you’ll not only digest your food better, but you’ll also have something less to worry about. Thus, it is one of the simplest ways to lose weight without following a strict diet.
As a general rule, you can use the hand method, which is very easy:
- Use your palm to measure proteins, such as meat, chicken, fish, and beans.
- Utilize your fist to measure carbs, such as cereals, rice, pasta, etc.
- Two full palms for vegetables or fruit.
- The tip of your thumb to measure fats, such as oil or butter.
Get enough sleep
One hour of sleep burns around 50 calories in a person who weighs 132 lbs. But that is not all, all your gains happen during sleep, so if you’re working out hard in the gym, you’ll only make it worth it if you get enough sleep (7 to 8 hours of sleep per night). In fact, sleeping can also help you increase your metabolism and balance your hormones. That explains why getting enough sleep is closely linked to fewer cravings.
Eat more slowly
By eating more slowly, you’re allowing your brain to tell when you’re full. If you eat quickly, you will eat much more since your brain usually takes around 20 to 30 minutes to send the message that your body is satisfied.
Leptin is a satiety hormone secreted in fatty tissues. This hormone “tells” the brain when we’re satisfied. Its primary function is to regulate body weight, but it roughly takes 20 minutes for our body to secrete it. So, eat slowly and listen to it.
Load up on fruits and vegetables
We all know that fruits and vegetables are healthy, nutritious, and low in calories. Filled with micronutrients, such as vitamins and minerals, and goods amounts of dietary fiber to keep us fuller for longer, vegetables will help you avoid ultra-processed foods and cravings, thanks to their fiber content.
Eat healthy fats
Completely eliminating fat in your food can be a terrible idea. Your hormones and your brain need fat to function properly and to perform their essential functions. To make the most of your weight loss journey, you need to include good fats, such as walnuts, almonds, avocados, olive oil, and meats.
Always eat at the same time
Eating at the same time will help you lose weight too. How? Well, until now, we knew that the circadian rhythm is our biological clock, but did you know there’s also a circadian rhythm for food? It works pretty similar to sleep. Therefore, altering your meal times may affect hunger, cravings, and blood sugar levels, which can cause metabolic disorders in the long-term, which lead to excess weight.
Eating an early dinner has always been a piece of traditional advice and for a good reason! Dining early will allow you to sleep soundly, so your body can recover energy to exercise the following day. On the other hand, it will help you maintain and improve your metabolism. And last but not least, it promotes good digestion.
Try healthy snacks
Snacking on healthy foods, such as fruits or nuts, will improve your performance in the gym and provide you with a good source of energy to utilize throughout the day. Keeping healthy snacks in your pantry can be a lifesaver for when sweet tooth kicks in! So, instead of eating unhealthy snacks, you can eat a healthy and lower in calories snack. You can either buy healthy snacks or prepare them yourself. My favourite? Peanut butter with fresh carrot sticks , i love it! 😛
So, whether you want to lose weight or improve your health, you now know you no longer need to weigh, measure and track your food! Make your life easier, and don’t turn your weight loss journey and into a nightmare. And ultimately, if you need help with that, I am offering a FREE 30-minute consultation here.