by John Gibson

Who says you can’t lose weight without dieting. Sure, you can lose weight quickly even without dieting. While they are a lot of fad diets that help you lose weight, the flip side remains that they leave you nutritionally deprived. Even, the most annoying thing is the fact that at some point when you stop dieting, you begin to gain weight again. Now, what’s the point of depriving oneself of nutrients only to lose weight and regain it at a later time.


Now the key to losing weight lies in lifestyle adjustment. You just have to pattern your living towards the consciousness that you want to lose weight. Here’s how you can lose weight with simple lifestyle adjustments instead of relying on dieting.


Eat Breakfast Every Day



Portrait Of Happy Young Man Having Healthy Breakfast

One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom. Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.


Don’t eat unnecessarily at night


Establish a time when you will stop eating so you won’t give in to the late-night munchies or mindless snacking while watching television. When you binge unnecessarily, it’s an invitation to more fat and more bodyweight.


Choose liquid calories wisely


Sweetened drinks pile on the calories, but don’t reduce hunger as solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.


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 bread and pasta, brown rice, bran flakes, popcorn, and whole-rye crackers.


Eat food that has a high nutritional value


Eating lots of low-calorie, high-volume fruits and vegetables crowd out other foods that are higher in fat and calories. Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan suggests in her book suggested that you should move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests. Eat meals that are rich in fiber and mineral supplements. Replace low nutritional meals such as processed foods and carbonated beverages with high nutritional ones.


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 dressing.


Control Your Environments


Another simple strategy to help cut calories is to control your environment — everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, “eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet,” suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.


Trim Portions


If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, Ph.D., author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dishware.


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