There are numerous ways to lose weight. However, the deluge of options is enough to scare anyone, especially those who are not keen on following a diet plan or have no time to go to the gym daily.
However, there’s no denying that people need to maintain a healthy weight. Not only will dropping the excess weight can help you look and feel better, but it also takes the pressure off joints and reduces health risks like arthritis. Fortunately, you can lose weight even without dieting or spending hours at the gym. Here’s how:
1. Break Ground With Breakfast
We all know that breakfast is the most important meal of the day, but a lot of people still believe that you can cut calories by skipping breakfast. This is not true. Studies have proven that people who eat a good breakfast perform better at school or work and have lower BMIs. So start your day with an egg, a bowl of whole-grain cereal and some low-fat dairy.
2. Pick a Smaller Plate
Using a smaller plate can reduce how much food you eat by 20%. Researchers have pointed out how people have been eating and drinking more without even realizing it just because plates and glasses have gotten larger. So change to a smaller plate. It’s also a good idea to choose a plate that’s in direct contrast with the color of the dish. People tend to eat more if the food and the plate are the same color.
3. Wise Up When It Comes to Water
A lot of people get a fifth of their daily accumulated calories from beverages. Switch to water and see the pounds drop. Drinking water before eating will also make you feel full faster, thus helping you lose weight effortlessly.
4. Sleep Your Way to a Slimmer Figure
Lack of sleep affects that part of our brains that manages our cravings. It’s why staying up late sometimes leads to eating something salty or greasy. Sleeplessness also slows the production of leptin, a hormone that makes us feel full while triggering the hunger hormone ghrelin.
5. Find Your Exercise Tribe
you have a better chance of losing weight and sticking to an exercise regimen if you have exercise buddies. Being part of a group will help keep your motivation up. Researchers have proven that individuals who teamed up are 20% more successful in their diets.
6. Take it Slow
Eating slowly can help cut down as much as 300 calories every day. Savoring each bite gives your brain enough time to realize that it’s already full. Try eating without the distractions caused by watching TV or checking your email. You can also switch to using your non-dominant hand while eating to slow you down.
7. Try a Supplement
A carb blocker can also assist in your quest to lose weight. Also known as phaseolamin supplements, carb blockers are made from white kidney bean extract. They help prevent carbohydrates from being absorbed into the body and control blood sugar levels. However, the kidney beans nutrition of carb blockers means it’s not supposed to be your sole means of weight loss. It should be used in conjunction with regular exercise and a healthy diet.
8. Out of Sight, Out of Mind
The adage out of sight, out of mind also works well with high-calorie foods. Store unhealthy foods in cupboards, closets or anywhere you can’t see or reach easily. Studies have shown that houses, where high-calorie foods are visible, have residents that weigh more than homes where the only food visible is in the fruit bowl. So hide your chips and keep the healthier options out where you can see them, like on the countertops.
9. Bring on the Protein
Protein can reduce hunger, make you feel full, and help you cut down on calories. Protein is said to affect the hormones that make us feel hungry and full. Scientists have found that amping your protein intake by 15% to 30% can make you eat 400 fewer calories daily. Choose lean proteins like chicken or turkey breasts (without their skins, of course), fish, lentils, Greek yogurt, and quinoa.
10. Walk This Way
you don’t have to spend hours at the gym to keep fit. Walk your way to a healthy weight even in the comfort of your own home. You can easily find ways to hit 10,000 steps a day, like pacing while checking your messages or walking your dog. Invest in a pedometer for extra motivation.
Losing weight is hard and entails making some changes in your lifestyle. However, you don’t have to do anything drastic. Simple changes like walking more or using a smaller plate can help you lose weight even without dieting. You can also follow a diet plan or take a carb blocker. But make sure you understand phaseolamin side effects or consult a doctor first.