How to lose weight without dieting
If you’re tired of faddy diets and ‘quick-fix’ eating plans getting you nowhere, the good news is it’s possible to shed those pounds without cutting our your favourite foods. Here are five ways to lose weight without dieting …
1. Get more sleep
For an effortless way to shift those pounds, make sure you are getting enough sleep each night so that you feel well-rested the next day. Lack of sleep stimulates the production of our hunger hormone and lowers levels of the hormone leptin, which makes us feel full, meaning we will want to eat more the next day. Research by Columbia University found that people who get enough sleep eat almost 300 fewer calories than those who are sleep-deprived – what better excuse to catch some more Zs?
2. Choose filling foods
Hunger is one of the biggest reasons many of us give up on our diets, but actually there’s no reason a healthy eating plan should leave you with a rumbling tummy. To stay feeling full without loading up on calories, choose foods with a high satiety score, such as fish, oats, brown pasta and popcorn. Try to also up your intake of protein, as your body will use more energy (calories) digesting protein than carbohydrates or fat, and it will also leave you feeling fuller for longer.
3. Get more exercise
Not only is regular exercise great for your health, it will help you burn off excess calories and improve the shape of your body. Taking part in regular cardio workouts such as running and cycling is a good way to boost your calorie burn, while resistance exercises will increase muscle, which burns more calories than fat even when you’re not working out.
4. Eat mindfully
Many of us are guilty of shoveling in our food while sat at a desk or watching TV, but research has shown that taking time over your meal and paying attention to what you are eating can actually make you want to eat less. Research published in the British Journal of Nutrition has found that eating when distracted can also cause you to ignore signals from your body that you’ve had enough, while research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times.
It generally takes a minimum of 20 minutes to start feeling full, so simply slowing down the speed in which you eat – and giving your meal your full attention – will mean you start feeling full after less, while enjoying your food more.
5. Cut out unnecessary calories
For many of us, it’s possible to lose pounds simply by cutting back on those extra calories you barely even notice you’re eating, but which add up throughout the day. Try swapping the dressing on your side salad for balsamic vinegar, cut back on dips and sugary sauces, have your tea or coffee without sugar, and invest in a non-stick frying pan to cut down on your use of oils, which can add hundreds of calories on to a meal without contributing much to its taste. Also keep an eye on liquid calories from fruit juices, milky coffees and fizzy drinks, which can make a huge difference to your waistline.