How to Stay Healthy Without Dieting?
The word diet can conjure a thousand images in our minds, restrictive eating, letting go of our favorite foods, and sticking to bland food. But the more you diet, the more difficult it will be for you to sustain it for long. So, do not fall into the said diet trap. Instead, follow simple lifestyle tricks that would mean losing more weight in the long run without even thinking about it.
Losing weight can turn out to be stressful in the long run. This is especially true if you do not see the weighing scale budging, and that extra stress can stall your weight loss process more. However, you can try various hacks to make the weight loss process easier and simpler without falling into the whole diet trap.
Slow Down! You Need to Chew Your Food
Your brain needs to process the fact that you are eating. When you chew your food slowly, more mindfully, you lower your food intake and experience greater fullness, and can control your portion sizes too. There is also a study where it has been shown that people who eat fast invariably gain more weight. Faster eaters not only put on more weight but also tend to be more obese.
So, start chewing your food more. We know it is not the easiest thing in the world, with the clock ticking and a thousand tasks beckoning you. You can relax while eating, not by watching something. But listening to some relaxing music or trying a few breathing techniques can take you from an overwrought stressed you to a calmer you. When you are calmer, you are much more likely to make better food choices.
Take Smaller Plates Especially for Unhealthy Foods
Today the food plate has gone bigger than ever before. With the increasing size of the plate, we are eating more and hence putting on weight typical food plate is larger today than it was a few decades ago. So swap your larger plates with smaller ones so that you may end up eating less even if it seems like you are eating more. It especially works with unhealthier foods, so you eat less and still think you are eating more.
Protein has great potency to suppress your appetite. It can also make you fuller, reduce your hunger pangs and help you eat fewer calories. This is because protein may impact several hormones that reduce your hunger and fullness, including ghrelin and GLP-1.
A study showed that if you amp up your protein intake from 15% to 30% of calories and eat 441 fewer calories per day, you may lose as many as 11 pounds over 12 weeks on average, without having to restrict any food. Suppose you are currently eating a grain-heavy breakfast predominantly. In that case, you can switch over to a more protein-heavy breakfast such as eggs to fulfill your protein needs and make you feel fuller more quickly, and stay away from unwanted calories.
Eggs can keep you fuller for longer, and you may not need to snack in between, so you end up saving calories. That is, you end up eating as per your daily calorific needs and don’t cross your calorie threshold. It’s not that you have to eat eggs only. Other protein-rich foods include chicken breasts, fish, lentils, greek yogurt, quinoa, and almonds.
Add More Fiber to Your Plate
Eating fiber-rich foods amp up your satiety levels, keeping you full for longer. It not only makes you feel fuller but may also help you reduce weight. Not all fibers are created alike. A certain type of fiber, especially the viscous variety, can aid in quick weight loss.
Viscous fiber forms a gel when it comes in touch with water. This gel can also increase nutrient absorption time and slow down the stomach emptying process. You can find viscous fiber in plant foods, and a few examples can include beans, asparagus, flax seeds, oat cereals, Brussels sprouts, and more. Ensure you add enough to your daily meals, and you will see far fuller than you do with your carbohydrate-rich foods.
The best way to go about your weight loss regime is not to think of it as a chore. These are lifestyle changes that you can incorporate easily and reap off endless benefits.
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