As I finally start to see sunshine and a hint of spring, I’ve realized that I have been hibernating all winter. My pants are feeling a little snug after the winter months, and I am worried it will soon be time for shorts and bathing suits.
You may be thinking about making a change and losing weight, but the idea of overhauling your eating habits and daily routine may seem too overwhelming. What if you could learn to eat less without feeling like you’re being deprived or attempting a huge change?
Here are 11 ways you can create healthier habits and lose weight without dieting:
Eat more slowly
My husband eats like someone might suddenly grab his plate of food and take it away from him. Nutrition experts say that eating too quickly is not only harder on your digestion, your brain needs time to process that you’re full. Set a timer for 20 minutes and teach yourself to be a slow eater. Savor each bite, and you will be less likely to overeat.
Catch the eating pause
When you eat more slowly, you are also more likely to catch the “eating pause.” Most people have a natural pause while eating when they set down their fork for a couple of minutes. Watch for this moment and don’t eat any more. This is the signal that you’re full, but not stuffed. You can learn to recognize it.
Use smaller plates
It may seem silly, but using a smaller plate for meals can trick your mind into thinking you’ve eaten a plate full of food. It just doesn’t realize it was a smaller plate – and therefore less food. And, for some reason, eating off of blue plates tends to decrease your appetite.
Try more veggies
Serve more veggies with dinner each night, instead of just one veggie serve three, and you’ll eat more without really trying. More variety can also trick you into eating more food, at least the good types of food. Eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories and more vitamins and minerals.
Dine at home
A survey found that one of the top ways to lose weight is to eat home-cooked meals at least five days a week. You can find ways to make quick meals with lean cuts of meat, whole grains and lots of fruits and vegetables.
Bring your lunch
Packing a lunch gives you the chance to have more control over your food intake. You can even bring leftovers from the meals you make at home. You’ll also save money while eating more healthy.
Many people mistake thirst for hunger and grab something to eat. Drinking cold water can help your metabolism since your body will work harder to warm it up and burns more calories. Drinking water also allows your body to filter out toxins and keep you feeling full.
Sip green tea
Green tea can also boost your metabolism. The beverage has antioxidant power, so switch it up with drinking a glass water. Drinking green tea can also help you replace sugary drinks and cut calories.
Chew mint gum
Chewing sugarless gum with a strong flavor can also help you avoid a snack attack. Gum with a powerful punch can make foods not taste as good and deter mindless snacking. Brushing your teeth is another way to discourage additional snacking – most everyone likes that freshly-brushed teeth feeling.
Studies have shown that sleeping an extra hour a night could help you drop 14 pounds in a year. When sleep replaces other idle activities or mindless snacking, you can cut your calorie intake. In addition, getting less than 7 hours of sleep per night can rev up your appetite, making you feel more hungry.
Burn 100 more calories a day
You can lose 10 pounds in a year without dieting by burning an extra 100 calories every day. It’s easier than you may think to burn 100 calories a day. For instance, you can walk a mile in about 20 minutes, pull weeds or garden for 20 minutes, clean house for 30 minutes, or jog for 10 minutes.
The idea of overhauling your eating habits and lifestyle to lose weight can seem daunting. These simple tips can help you lose weight without dieting and allow you to create a real and lasting change in your life!