Tag Archives: dieting

11 Ways to Lose Weight Without Dieting

diet-776158-mAs 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.

Drink water
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.

Sleep more
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!

9 Myths and Facts About Weight Loss

scale-series-4-1077712-mFor all the information that’s available about dieting and exercise, we still have a lot of misconceptions about weight loss. Sometimes, the research and studies about weight loss even contradict each other.

I read a study that said you have to burn 3,500 calories to lose one pound. It has since been found that there are many variables that can affect weight loss, including age, weight, height, sex and body fat.

The biggest problem we have as Americans is that we want a quick fix and instant gratification. However, there is no magic way to lose weight and maintain it. The best results are achieved when you find balance in all areas of your life and achieve a healthy lifestyle that includes exercise, eating right, reducing stress, getting plenty of sleep, breaking bad habits and setting goals for success.

Here are 9 myths about weight loss and the facts that will help you live a healthier lifestyle:

Myth: Snacking is always bad for you.
The idea that you shouldn’t eat between meals is a myth. The problem with snacking is that you may be making poor food choices. Grabbing something from a vending machine will most likely be a fattening treat. The fact is that snacking between meals may actually help you eat less. The key is to eat nutritious foods – such as a moderate amount of fruits, vegetables, nuts or yogurt. Snacking can also keep you from overeating because you won’t feel like you’re starving when you finally eat a meal.

Myth: The secret to weight loss is removing one type of food from your diet.
Any diet plan that removes a specific food – or requires that you to focus on one type of food – will fail in the long run. You may have tried to cut fat, carbs, dairy or gluten. You may lose weight initially because you are eating fewer calories, but eventually you will replace it with something else. The key is to eat a balanced diet of all sorts of healthy foods.

Myth: Eat breakfast to lose weight.
This myth isn’t completely black and white. While I do believe that breakfast helps jump start your metabolism and allows you to begin the day feeling full and satisfied, it depends on what you eat. A bowl of oatmeal with fruit and a piece of whole-wheat toast will satisfy your hunger without loading on calories. A full breakfast of eggs, bacon, hash browns, toast and orange juice will jump up your daily calorie intake.

Myth: Everyone gains and loses weight the same way.
Studies of twins have shown that people gain and lose weight in different ways. Some people gain weight more easily than others, while some must work harder than the average person to burn it off. Try not to compare your weight loss efforts and success to someone else. Each person should set his or her own expectations and plans for losing weight.

Myth: All carbs are bad.
While eliminating all bread won’t help you magically shed weight, changing the type of bread you eat may help. There are good carbs and bad carbs. While all bread is high in calories, white bread doesn’t offer much nutrition. Whole-grain bread is high in fiber and provides more nutritional value. You can also enjoy the carbs found in fruits, vegetables, beans and other whole grains.

Myth: No more fast food.
You can still eat fast food and lose weight. It’s about portion control and making healthy choices. You can get a salad, grilled chicken, whole grain tacos or flat bread. Ask for sauces or dressings on the side, or scrape them off as much as you can.

Myth: Eating fat makes you fat.
Once again, it comes down to the type of fat. Some fat is actually food for you. Animal fat and saturated fat have been linked to weight gain and health problems, such as heart disease and high cholesterol. On the other hand, monounsaturated fats, like olive oil, have been found to lower blood pressure and cholesterol.

Myth: Don’t eat before bed.
It’s not eating before bed that is an issue – it’s what you eat before bed that may cause a problem. We tend to grab unhealthy snacks, like cookies, cake, ice cream or movie theater butter popcorn late at night. It comes down to how many calories you eat each day. Snacking before bed is fine if you make healthy, low calorie choices.

Myth: Just exercise and you’ll shed pounds.
Cutting calories by adjusting what you eat is the best way to lose weight. However, many of us think that because we exercise we can eat whatever we want. In addition, exercising may make you more hungry and then you eat more. Exercise alone won’t make you drop pounds. Keep in mind that drinking a can of soda can be 140 calories. It takes 30 minutes of moderate walking to burn it off. The best option is a healthy, lower calorie diet with regular aerobic exercise, strength training and stretching.

When it comes to diet and exercise, the one thing you can count on is new weight loss schemes coming out every day. The secret to losing weight and maintaining it is finding the right balance between exercise and healthy eating that works for you!

7 tips for healthier eating habits

healthier eating habitsAny time I hear someone say, “I’m on a diet,” I want to cringe. To me, “dieting” is almost a dirty word.

Dieting generally has a negative connotation because it conjures up ideas of fad diets and unhealthy weight loss. Going on a diet means you are temporarily depriving yourself of some type of food. A diet is not something you sustain over time.

When you go on fad diets, you are typically leaving out necessary nutrients. Dieting can make your body think it’s starving, and it actually starts to store fat. You can also become food obsessed – worrying about counting calories, carbs, proteins or fat. When taken to the extreme, dieting may be doing harm to your body and putting you at risk for illness.

The best diet is not a “diet” at all but a way of life that lets you eat the nutritious foods your body needs to thrive. By creating healthy eating habits, you can lose weight, tone up, feel better and have more energy. It may mean changing your mindset from dieting to eating a healthier, more balanced variety of foods.

Here are some tips to help you develop healthier eating habits and stick to it:

Tip 1: Start slowly
It can be overwhelming to think about overhauling all your eating habits at once. Trying to change everything at once can be hard and often leads to cheating or simply giving up. Start by adding a salad once a day. Or, make it a point to cut down on fried foods.

Tip 2: Think smaller
A key foundation for eating healthier is portion control. Over the past few decades, serving sizes have grown to huge amounts. One way to reduce your portions is to switch out your dinner plates for smaller plates. Think about moderation as you fill your plate. It can be especially hard to eat a normal-sized portion in a restaurant. Choose a starter or an appetizer instead of an entrée. Or, split a large main dish with a friend.

Tip 3: Eat your fiber
You can eat plenty of high-fiber foods – this means fruits, vegetables, beans and whole grains. These are “good” carbs and are nutritious, as well as help fill you up. They are also relatively low in calories. These foods can provide important vitamins and minerals.

Tip 4: Everything in moderation
Well, mostly limit the bad things. We all know what they are – unfortunately most of them taste really good! Limit your intake of sugary foods, refined grains like white bread and salty snacks. In addition, cut down on trans fat, which comes from hydrogenated vegetable oils and many fast foods. It’s also important to cut down on animal fat. It is high in saturated fat. Cutting down on fats may even help you lower your cholesterol. Also, if you drink alcohol, it should be done in moderation.

That doesn’t mean you can’t have a cookie, slice of cake or some potato chips. It just means to eat these things in moderation.

Tip 5: Add more fruits and vegetables
Most Americans are not eating enough fruits and vegetables on a daily basis. You should be eating 5 servings or more a day. Try to add more color in your fruits and vegetables – include greens, oranges and yellows, as well as purples, blues and reds.

Tip 6: Take your time
Slow down and think of food as nourishment, rather than something you eat between meetings or grab on the go. Sit down and eat at the table. If you eat in front of the TV or computer, you aren’t thinking about how much food you are actually consuming. Eating with others leads to conversation and helps you take breaks as you eat. Also, if you eat more slowly, your body will tell you when you’re full.

Tip 7: Keep it all in balance
The best tip for healthy eating is to keep it all in balance. Eat a wide variety of foods and think about smaller portion sizes. Try to add more fruits and vegetables to your plate.

And remember to take small step and make changes to your eating habits over time. The next thing you know you’ll be eating healthier and feeling better!