“Food is not an enemy, it is the tool to achieve better health, a healthy body, and lose weight.”
You go on a diet, you lose weight, you reach your goal and then you regain it which yo-yo. In a seesaw. Do you feel identified?
If you answered yes, keep reading because this interests you, because you will learn how to lose weight without dieting.
Many people believe that they have to diet to lose weight, that there is no other way to achieve it if it is not by restricting their meals to the maximum and even end up seclusion at home so as not to have too much social life.
This need not be so.
There are different changes that you can make in your day-to-day, in your diet, in your habits, which can lead you to lose weight without dieting.
Surely you are tired of trying different diets, many of them without results, because as I like to say, a diet with a start date and an end date will make you lose weight, but not keep it off afterward.
In most cases, it is what happens after stopping the diet that is of concern.
Because, how can you do not gain weight again? Always be on a diet? No, the answer is no.
That is why I want to tell you 10 tricks to lose weight without dieting.
1. PLAN YOUR MENU.
If you plan your menu, you do not leave it or do it the bare minimum. You will stop improvising.
There are days when inspiration does not come to us and we do not really know what to eat.
By having it planned, you will know what to buy at the supermarket and therefore more healthy foods than processed foods will abound.
2. LEAVE THE SUGAR.
If improvisation is a great enemy to lose weight, sugar is the first, it is always ahead.
For me, what made the difference between my weight and my diet was minimizing sugar.
We worry many times more about whether a food has fat or not, whether fruit or carbohydrates like rice make you fat at night and we forget about sugar as if it were something beneficial.
They have put so much into our heads that sugar is necessary for the brain, that we have believed it. Have a sugary breakfast to get better at school, it is a typical phrase in many houses.
Substituting sugar for Stevia is a good option to reduce unnecessary calories for your body. Although you will notice the difference when educating your palate to products without sugars and re-tasting food with its real flavor.
3. SUBSTITUTE WHOLE WHEAT FLOUR AND REFINED CARBOHYDRATES.
One of the tips that you can carry out from the beginning to start losing weight without dieting is to substitute refined carbohydrates for whole grains but still, reduce them.
A diet low in carbohydrates reduces your appetite and also the calories you eat.
Did you know that consuming too many carbohydrates causes you to accumulate more fat?
Carbohydrates can be divided into sugars and starches, both of which stimulate the secretion of insulin, which is responsible for storing energy in the form of fat. Therefore, the lower the insulin levels, the fewer fat deposits.
In addition, we are used to having a diet high in these foods that we do not spend later because we do not exercise enough (most of the mortal ones), therefore, by reducing them, you will be helping to burn fat instead of carbohydrates, by After all, isn’t that what you want?
Bottom line: fewer carbs »less insulin» more fat burning = weight loss.
4. EAT HEALTHY FATS
Along with carbohydrates, fats are the foods that add the most calories to your day to day, they are the main sources of energy for the body
Therefore, if you reduce carbohydrates as we have said before, you should not reduce fats too much, but rather replace them with healthier options.
Fats will also help you reduce cravings and hunger because, unlike carbohydrates, fats fill you up much more.
As I told you, you only have to choose healthy ones such as extra virgin olive oil, coconut oil, natural or roasted nuts, but without salt or oils, avocado, olives …
5. DRINK WATER
How important it is to be hydrated, and even if it sounds like a television commercial, you will feel good inside and out if you drink water.
Do you know that many people confuse thirst with hunger? When this happens you run to the fridge/pantry in search of a snack that will kill that hunger and perhaps, if you had drunk a glass of water, it would have calmed you down.
Next time, in addition to drinking 2 liters of water a day, if hunger strikes you, remember to drink water first and let 10 or 15 minutes go by and check if it has passed or you were really hungry.
In addition, that by drinking water you can purify your body and reduce fluid retention. One more point in favor of water.
6. INCREASE THE CONSUMPTION OF VEGETABLES
By consuming more vegetables you will be filling yourself with various nutrients such as minerals and vitamins, but also fiber.
This fiber helps you get satiated sooner, so take advantage of consuming at least half a plate of these foods.
We believe that by adding a small sauce to the food we are already complying with that portion of vegetables, but it is not like that, as I said, you have to consume at least half a plate to consider it a good quantity.
Exercise is essential to lose weight, but also to stay in the good physical condition and in good health.
The least you can do is walk, at least 10,000 steps a day, but if it is at a moderate intensity even better.
If, in addition, you include weight training to build muscle and increase daily caloric expenditure, and a couple of HIIT routines (intervals) a week, they will help you accelerate the weight loss process.
If you are one of those who say you do not have much time, I propose a challenge, every time you are sitting watching television, during the advertising get up and do a sprint on the spot, some squats, some jumps opening, and closing the legs. You will see how With these minutes of truce that advertising gives you, you will increase your profits.
8. EAT 5 TIMES A DAY
My advice is always to listen to the body because not everyone wants or can eat 5 times a day, nor does they need it either.
But it is true that the experience of most of my clients and my own, tells me that eating 5 meals a day, 3 larger and 2 smaller, helps to keep the metabolism active and hunger at bay.
9. TRICK YOUR MIND
Yes, cheat on her by eating crunchy things, using small plates and silverware for dessert.
Your mind will think that you are giving it more food when you see the full plate, but in reality, what you do is reduce the amount.
The smaller the plate, the more food your brain will think you’re going to eat.
Sometimes we eat with anxiety and rather than eat, we devour the food. We do not pay attention to the quantities or what is eaten.
10. LOOK FOR HEALTHY SNACKS
If you want to lose weight without dieting, watch your snacks or healthy snacks.
Normally, what is eaten between meals is what adds the most throughout the day in terms of calories.
Therefore, those small meals that I mentioned before have to be healthy such as:
- A piece of fruit
- Natural yogurts
I hope you will like these tricks. Let me know what you think is the best trick to lose weight.