While there are plenty of fad diets that may help you lose weight, they also leave you feeling hungry and food-deprived. For all those who don’t have the time or inclination to undertake a crash diet or even hit the gym, we’ve got some great news. If you want to slim down the healthy and painless way, try the following strategies. After all, it’s not what you eat but how you eat.
Adopt one or more of these simple, painless strategies to help lose weight without going on a “diet”:
CHEW MORE, EAT LESS
- Studies show that the longer time you spend chewing, the lesser calories you consume.
- Chewing for longer prevents over-eating, by giving the brain more time to receive signals from the stomach that it is full.
- It is not only great for digesting, but it also helps in limiting your portion size.
- Try chewing your food 35 to 50 times per mouthful.
DON’T SKIP BREAKFAST
- No matter how late you are running to work, avoid missing breakfast.
- There is a reason why it is called the most important meal of the day.
- Your body (rather your brain) expects to be refueled a few times each day, so when you skip breakfast, you feel so hungry that when lunch time comes, you overeat or maybe choose foods items that are not the healthiest choices.
- Missing breakfast slows down your metabolism.
- More importantly, always eat your breakfast, within an hour of waking up, as your body has gone without food the entire night.
CONCENTRATE ON YOUR FOOD
- How many times has your mother reprimanded you to not talk, read or watch TV while eating food? Not without a reason.
- When you are multitasking during meal times, your brain isn’t focussing on the amount of food that you are consuming and you are more prone to piling on pounds.
- This doesn’t mean that you cannot enjoy a meal with your friends.
- You can do so, but just pay attention to what you are putting in your mouth!
DON’T OVERCOOK YOUR MEALS
- Overcooking food kills or reduces the number of nutrients your meal contains, and when you don’t get enough nutrients, you don’t feel satisfied and soon start to get junk food cravings.
- To combat this, try eating more raw foods like sushi and salads. Steam, bake, blanch or grill vegetables and grill or bake meat and fish. Avoid microwaving.
FRUITS BEFORE MEALS
- It is advisable to eat fruits at least 30 minutes before any heavy meal.
- This way, the fruits will digest quickly.
- Eating fruits on an empty stomach detoxifies your system and supplies you with a great deal of energy for losing weight.
HAVE SMALLER MEALS, MORE OFTEN
- Ideally, you should eat five to six times per day, with a two to three hour break between each meal or snack.
- Eating more frequently gets your metabolism going and keeps it working at an elevated level continuously throughout the day.
- But don’t use this rule as an excuse to overeat.
AVOID EATING AFTER 8 PM
- It’s good to eat your last meal before eight in the evening.
- This way you don’t land up binging on a snack before dinner time.
- If you find it hard to resist, have some herbal tea or brush your teeth after dinner immediately to switch your mind off from the idea of eating.
GO FOR THE GRAIN
- By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you’re more likely to eat a reasonable portion.
- Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
THINK AND DRINK
- While everyone knows it’s necessary to drink at least eight to 10 glasses of water, very few know when one should consume it.
- When you drink is as important as what you drink.
- If you drink water in-between meals, the liquid slows down digestion, diluting the acid in your stomach and so the nutrients from the food that you eat are not well absorbed.
- To avoid this try to drink water 15 minutes before or after a meal, and if you really need to drink while you eat, limit yourself to small sips only.
HAVE PROTEIN AT EVERY MEAL
- 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.
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 dressin
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.
okay! If you do all these sincerly, u ll defintely lose you weight in 10 days.