Who said that in order to lose weight you have to turn to extreme diets and exhausting diet programs? In fact, the only way to succeed in slimming down and keeping the extra pounds off is by changing your mindset and making small changes that stand the test of time. As you've probably learned firsthand, a deprivation diet, even if it leads to weight loss, does not ensure lasting results. So to avoid suffering in vain, make smart choices.
10 secrets for slimming without dieting
1. Choose filling foods
When you want to lose weight it is important not to feel hungry all the time, so that you don't give up after a few days of trying. Lean proteins and fibre are your allies in your weight loss efforts, as they have the ability to fill you up and prolong the feeling of satiety. Chicken, turkey, cottage cheese, egg and mushrooms are good sources of lean protein, while vegetables, fruits, legumes and whole foods are good sources of fibre.
2. Limit sugar
For many people the hardest part of trying to lose weight is managing to resist their cravings for sweets. After all, in a world with such easy access to countless treats, it often takes a lot of restraint to resist temptation. To limit your sugar intake, start by drinking your coffee black. If you drink a large amount of coffee daily or put in a lot of sugar, this change can make a difference in the long run.
3. Check your portions
Keeping your portion sizes under control is key when trying to lose weight. One way to control your food portions is to use smaller plates or measure the portion size until you are able to calculate it automatically.
4. Stay away from alcohol
When alcohol is consumed uncontrollably, the calories it contains can blow your weight loss efforts out of the water. Consider that 1 gram of alcohol gives you 7 calories and practically 2-3 drinks can be equivalent to a small meal, even increasing your desire for unhealthy food.
5. Avoid fried foods
There is probably not a single person who does not love French fries. However, as delicious as they are, they contain a lot of calories, as do all fried foods, which are best avoided.
6. Don't eat in front of the TV
When you eat with focus, without distractions, you have the opportunity to enjoy your food and become aware of your body's satiety signals. In contrast, when you eat in front of the television, you can easily be driven to overeat.
7. Find healthy alternatives
Your quest for weight loss (and your life) will become much easier if you find healthy alternatives to your favourite foods. For example, if you're in the mood for pizza, you can bake an Arabic pie or black toast with fresh tomato sauce, mushrooms and herbs. If you're a chocolate lover, go for antioxidant-rich dark chocolate, which has significant health benefits. It is important to consume dark chocolate with at least 70% of cocoa in order to reap these benefits, which are mainly derived from flavonols.
8. Prefer homemade food
Without wanting to scare you, the average fast food order ranges from 1,100 to 1,200 calories in total - that's almost all of a woman's recommended daily calorie intake (1,600 to 2,400 calories) and almost two-thirds of a man's daily intake (2,000 to 3,000 calories). Making a meal yourself means you can make sure the portion sizes and calories are the way you want them. Plus, many recipes often come with nutritional information and portion size suggestions, which makes it even easier.
9. Drink more water
As trivial as it may seem, adequate hydration is essential for both the proper functioning of your body and for weight loss. After all, many times we think we are hungry when we are actually thirsty. So make sure you stay hydrated to avoid food cravings.
10. Get enough sleep
Lack of sleep can increase the appetite for food and lead to unhealthy food choices. Besides, the later you sleep, the more room you have to snack. And as we all know, at 2 a.m. you're more likely to choose chips over a salad. So try to get 7-9 hours of sleep every night and you'll see a difference not only in your appetite for food but also in your mood.
