By Shola Ogundipe
YES it is possible to lose weight, and nothing can be too little or too much.Strategies such as making a commitment and being focused take a lot of mental and physical energy. One fact anyone attempting to lose weight has to know first and foremost is that no one else can make you lose weight. You need to undertake diet and exercise changes to please yourself. It is also vital to adopt habits for slimming down without a complicated diet plan. Here are great tips to make you lose weight without necessarily going on a diet.
Slow eaters eat less
Savour each bite and make it last.Partake of smaller portions from which you eat slowly rather than wolfing your food down in a hurry which may signal overeating. Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming without diet plan.
Sleep more, weigh less
Sleeping an extra hour a night could help a person drop eight kilos a year. When sleep replaces idle activities you can effortlessly cut calories by 6 percent. Results would vary for each person, but sleep may help in another way, too. There’s evidence that getting too little sleep revs up your appetite,
Eat more vegetables
Serve three vegetables instead of just one, and you’ll eat more without really trying. Greater variety tricks people into eating more food and eating more fruits and vegetables is a great way to lose weight. The high fibre and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.
Soups drop weight
Add a broth-based soup to your day and you’ll fill up on fewer calories. Soup’s especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.
Go for whole grains
Whole grains such as brown rice, barley, oats, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, muffins, pasta, and soft “white” whole-wheat bread.
Cut back on sugar
Sugar is the No.1 enemy of every weight loss strategy. Replace one sugary or soft drink with water or a zero-calorie cola and you’ll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavour and fun. The liquid sugar in soft drink appears to bypass the body’s normal fullness cues.
Drink from a tall, thin glass
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories — and your weight — without dieting. You’ll drink 25-30 percent less juice, cola, wine, or any other beverage. How can this work? Visual cues can trick you into consuming more or less. People tend to poud more into a short, wide glass—even experienced bartenders.
When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram than carbohydrates or protein. It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you’d normally limit.
Go for green tea
Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body’s calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you’ll get a refreshing drink without tons of calories.
Eat at home
Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of “successful losers.” Cooking may be easier than you think. Shortcut foods can make for quick meals.
Catch the ‘Eating Pause’
Most people have a natural “eating pause,” when they drop the fork for a couple of minutes. Watch for this moment and don’t take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you’re full, but not stuffed. Don’t miss it.
Chew strong mint gum
Chew sugarless gum with a strong flavor when you’re at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don’t taste good.
Shrink your dishes
Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. People serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day — and 5-10 kilos in a year..
Go meatless more often
Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories