24 ways to lose weight without dieting

effective weight loss

Your power

Set the timer for 20 minutes and eat slowly. This is one of the top habits for slimming without a complicated diet plan. Enjoy every bite of food, before you start a voice call. Slow is a great pleasure to smaller portions and triggers satiety hormones in the body. When You, as a wolf, grabbing food in a hurry, your stomach does not have time to send your brain the signal that it is fed. This leads to overeating.

Sleep more, weigh less

According to researchers at the University of Michigan, more sleeping 1 hour a night could help a person to lose 6 kg in a year. Try scientists showed that, if you replace the dream with a simple action - and the usual mindless snacking - you Can effortlessly cut calories by 6%. Results vary for each person, but sleep can also help in another way. There is evidence that sleep less than 7 hours, increases the appetite, so You exceptionally hungry.

Eat more vegetables

Put it on a plate with three vegetables instead of one, and you Can eat more. Eating large amounts of fruits and vegetables is a good way to reduce weight. The high content of fibers and water to saturate You less calories. Cook them without added fat. Season with lemon juice and herbs, but not drown in them useful properties of sauces or dressings high in fat.

Sleep more, weigh less

Where soup weight decreases

Add to your diet soup broth-based, and will make You full with less calories. Drink the soup especially good at the beginning of the meal, because it slows down the eating and satisfies the appetite. Start cooking unsalted broth, then add fresh or frozen vegetables and simmer. Avoid creamy soups, which can contain large amounts of fat and calories.

Go to whole grains

Whole grains, such as brown rice, barley, oats, buckwheat and wheat, also belong to the invisible strategy to weight reduction. They will help You saturate with a smaller amount of calories and can also improve cholesterol levels. Whole grain products are currently presented - waffles, bagels, pasta and white bread.

Last to try their clothes

Hang an old favorite dress, skirt or jeans in a conspicuous place, where they get You in the eye every day. Select an outfit that is just slightly too narrow to relatively quickly achieve the desired goal, when you Can use it. Then pull the last year's party dress and make the next small step can flaunt it.

Eat bacon

Do not eat Breakfast or bacon sandwiches. This simple step saves about 100 calories a day can add 4 kg weight reduction in. Make a sandwich, tomatoes, red peppers, a grainy mustard or light flavored cream cheese.

Choose vegetable toppings for pizza

Choose vegetable toppings for pizza instead of meat, you Can eliminate 100 calories of food. Go with a light or fat-free cheese and use a thin pellet.

Reduce sugar intake

Replace one sugary drink plain or mineral water and you Can avoid about ten teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and taste.

Liquid sugar drinks, I think, to bypass the normal body signals of satiety. One study compared the files 450 calories a day of sweets and sugary drinks.

People who had not eaten candy, unconsciously ate fewer calories overall, but it does not apply to people who consumed sugary drinks. They scored more than 1 kg, during 4 weeks.

Use tall, skinny glasses

Use a thin, tall glasses instead of low and wide to reduce the amount of liquid calories and reduce weight, without having to adhere to difficult diet. So, you Can drink 25-30% less juice, sweet drinks, wine or any other drink.

How it works?

Brian Wansink, PhD, says visual cues can trick us to consume more or less liquid. His experiments at Cornell University found that all people drink more when using short, wide glass - even experienced bartenders.

Limit the consumption of alcoholic beverages

Limit the consumption of alcoholic beverages

If you serve alcohol after the first drink, drink non-alcoholic , low calorie drinks, such as mineral water, instead, go to the next cocktail, beer or glass of wine.

Alcohol has more calories per unit weight (7 calories/gram) than carbohydrates (4 cal/g) or proteins (4 cal/g). It can also weaken and cause you to mindlessly sweep away the chips, nuts, or other foods that you normally restrict.

Drink green tea

A good strategy for weight loss can also be drinking green tea. Some studies have shown that it can temporarily increase the amount of calories burning on the body - perhaps due to the action of phytochemical compounds called catechins. In any case, you Can drink a refreshing drink without a huge amount of calories.

Use drugs weight loss

Not news or a secret, that to achieve the goal in any way. This rule applies to combat obesity. Therefore, inappropriately shy or afraid to use the drug for weight loss. The most important thing is not to overdo it and use only the recommended tools.

Practicing yoga

According to a study published in the journal of the American dietetic Association, women who do yoga tend to weigh less compared to other.

What is the connection? People who regularly practice yoga, it is more "meaningful" approach to nutrition. For example, they usually notice the large portions in restaurants but eat only as much as is enough a feeling of satiety. The researchers think that calm self-awareness developed through yoga may help people resist overeating.

Eating homemade food

Eat homemade meals at least five times a week. Sounds complicated? Cooking can be easier than you thought. In the shops you can buy products that facilitate cooking: pre-chopped lean meat, washed the lettuce, chopped vegetables, canned beans, cooked chicken or fish.

Pause during a meal

Most people make a small pause during a meal, when they lay the plug for a few minutes. Enjoy the conversation. It is a quiet signal that you're full, but not overeaten.

Chew mint chewing gum

Use mint gum, if you want to eat. Socialize at a party, watching TV, surfing the Internet are a few dangerous situations with mindless snacking. Chewing gum with a strong flavor override the other products, so that they do not have a pleasant taste.

Eat from small plates

People who use food to smaller plates, eat less automatically. Brian Wansink found that people eat more with larger plates. By reducing the plate, you reduce the amount of calories 100-200 per day, leading to weight loss of 5-10 kg per year.

In the experiment, Brian Wansink, no one was hungry and did not notice when this visual effect is to reduce the daily consumption of calories by 200.

Adhere to the correct doses

A good way to thin people is that they stick to modest portions for every meal, 5 days a week or more. A few measurements of the size of the doses, it becomes automatic.

Try the 80-20 rule

Normal people have been taught to eat until then, until they are saturated, and the inhabitants of Okinawa-as long as they are not fed 80%. They even have the name of this natural way: "'hare khachikian BU". We can adopt this healthy habit.

The food in the restaurant

The restaurant food is very nutritious, so use these special rules, that keep the doses under control:

  • Split an entree with a friend.
  • Order an appetizer as a meal.
  • Choose the child's plate.
  • Take half part of the household pets.

Add a small main dish salad with the right balance: half the plate filled with vegetables.

Use low-calorie dressing

Sauces on tomato basis, is usually less calories and fat than sauces based on cream. But remember that the serving size should still be followed. A serving of pasta is about the size of a tennis ball.

Often eat fast food

Vegetarians generally weigh less than meat eaters humans. Although there are several explanations for this, legumes can also play an important role. Lentil soup and other products based on legumes rich in fiber. Most people get enough of this important nutrient, which fills You up with fewer calories.

Burn 100 calories more

You can lose 5 kg in a year without dieting by burning an extra 100 calories every day. Try one of these types of exercise:

  • Walk 1 km in 20 minutes.
  • Pull weeds and plant flowers for 20 minutes.
  • Mow the lawn for 20 minutes.
  • Remove the house within 30 minutes.
  • Run, Jog for 10 minutes.

To celebrate

Eat from small plates

When you get rid of the habit to drink sugar water or just spent the day without overeating, Pat yourself on the back. You are closer to the way of life of losing weight person who help people lose weight without crazy or complicated diet plans. Call a friend, do a pedicure, buy new clothes or enjoy a small piece of cheese cake.