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The 5 Best Ways to Lose Weight Without Dieting or Exercise | Health & Fitness Channel | Eat Sleep Burn | Natural Weight Loss | How to Lose Weight Fast
Of course, you can lose weight fast. There are many fancy diets that help to quickly lose weight, while leaving a feeling of hunger and deprivation. To constantly lose weight, it is best to lose weight slowly. And many experts say that you can do this without switching to a “diet.” Instead, the key is to make simple changes to your lifestyle.
Adopt one or more of these simple, painless strategies to help lose weight without going on a “diet”:
1. Control Your Environments.
Another simple strategy that can help you reduce your calorie intake is to control the environment – from supplying your kitchen with many healthy dishes to choosing the right restaurants. This means avoiding temptation by avoiding restaurants where you can eat. And when it comes to parties, “eat a healthy snack earlier so you don’t go hungry, and be careful when pouring your plate into the buffet,” Ward suggests. Before going back for more food, wait at least 15 minutes and drink a large glass of water.
2. Trim Portions.
If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dishware.
3. Add More Steps.
Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active — pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
4. Have Protein at Every Meal and Snack.
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
5. Switch to Lighter Alternatives.
Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. “You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice,” says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.
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