Lifestyle Changes: 12 Practical Ways To Lose Weight Without Fad Diets

1. Time Your Meals

Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body’s fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.

2. Sleep More, Weigh Less

Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities — and the usual mindless snacking — you can effortlessly cut calories by 6%. 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, making you uncommonly hungry.

3. When Soup’s On, Weight Comes Off

Add a broth-based soup to your day and you’ll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. 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.

4. Sip Smart: Cut Back on Sugar

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Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you’ll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.The liquid sugar in soda appears to bypass the body’s normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.

5. Sip Smart: Use 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% less juice, soda, wine, or any other beverage. How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass — even experienced bartenders.

6. Sip Smart: Limit Alcohol

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 (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you’d normally limit.

7. Sip Smart: 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.

8. Slip Into a Yoga State of Mind

Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What’s the connection? The yoga regulars reported a more “mindful” approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

9. Catch the ‘Eating Pause’

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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. Most people miss it.

10. Shrink Your Dishes

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Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Cornell’s Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day — and 10-20 pounds in a year. In Wansink’s tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.

11. Try the 80-20 Rule

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People are conditioned to keep eating until they’re stuffed, but slim people like the Japanese eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don’t miss it.

12. Celebrate

When you’ve kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You’ve moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes — or on occasion, indulge in a small slice of cheesecake.

Source: WebMd

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