How to lose weight without pain
When you think of losing weight, you probably think of restrictive diets and extreme exercise.
With summer already here, many of us are looking for quick and easy ways to lose the weight we've gained throughout the year or even the weight we're left with due to recurring lockdowns.
Weight loss can only be achieved by being in a calorie deficit, which means you lose more calories than you consume.
However, you don't need to do anything extreme and always be hungry and tired to achieve it.
Let's see some ways to lose weight without suffering.
1. Eat breakfast every day.
A common habit for many people who have lost weight and kept it off is to eat breakfast every day.
Many people think that skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day.
So skipping meals is never a good idea.
Studies show that people who eat breakfast have a lower BMI than those who skip breakfast and perform better whether at school or in the lecture hall.
Try a bowl of whole grain cereal topped with fruit and low fat dairy for a quick and nutritious start to the day.
If you're too busy in the morning, try making oatmeal overnight so you don't have to worry about prep.
2. Choose liquid calories.
Sugary drinks contain calories, but do not reduce hunger like solid foods do.
Quench your thirst with water, citrus sparkling water, skim or low-fat milk, or small portions of 100% pure fruit juice.
Beware of calories from alcoholic beverages, which add up quickly.
If you tend to drink a glass or two of wine or a cocktail most days, limiting alcohol consumption on the weekends can help you lose weight.
3. Eat more fruits and vegetables.
Eating lots and lots of low-calorie fruits and vegetables crowds out other high-fat, high-calorie foods.
Move the meat from the center of your plate and arrange the vegetables there.
On your next trip to the supermarket, make sure you buy enough fruits and vegetables to stock your kitchen and have some on hand for every meal.
If you don't have a lot of free time to be able to cook every day, you can opt for pre-made salads, as long as they don't already contain dressings.
This way your diet will be enriched with vitamins, minerals, fiber, and if you fill up on super nutritious foods, you won't need to have an unhealthy snack during the day.
4. Consume protein with every meal and snack.
Adding a source of lean or low-fat protein to every meal and snack will help you feel full longer, which will prevent you from overeating.
Try low-fat yogurt, a 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 stable and avoid overeating.
5. Eat whole grain products.
By replacing refined grains like white bread, cakes, cookies, and pretzels with whole grains, you add much-needed fiber and get you full 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.
6. Switch to lighter alternatives.
Whenever you can, use lower fat versions of salad dressings, mayonnaise, dairy and other products.
You can reduce calories effortlessly if you use lower fat and lighter products, and if the product is mixed with other ingredients, no one will ever notice.
Smarter substitutions include using salsa or hummus as a dipping sauce.
Spread sandwiches with mustard instead of mayonnaise.
Eat roasted sweet potatoes instead of loaded white potatoes.
Use skimmed milk instead of cream in your coffee. Use low-fat cheese on sandwiches; and using a little dressing on your salad instead of piling on the creamy dressing.
7. Eat smaller portions.
If you did nothing but reduce your portions by 10-20%, you would still lose weight.
Most portions served both in restaurants and at home are larger than you need.
Bring out the measuring cups to get a handle on your usual portion sizes and work on reducing them.
Using small bowls, plates and cups can also help you control your portions.
You won't feel deprived as the food will look plentiful in delicate dishes.
8. Control your environment.
Another simple strategy to help you cut calories is to control your environment, whether that means stocking your kitchen with lots of healthy options or choosing the right restaurants.
This means avoiding temptation by avoiding all-you-can-eat restaurants.
When it comes to parties, eat a healthy snack beforehand so you don't starve, and be selective when filling your plate at the buffet.
Before going back for food, wait at least 15 minutes and drink a large glass of water.
9. Set yourself a time limit.
Set a time when you'll stop eating so you don't give in to nighttime cravings or mindless snacking while watching TV.
You can enjoy a healthy snack after dinner if you like, but brush your teeth afterwards, so you'll be less likely to eat or drink anything else.
10. Walk more.
Get a pedometer and gradually add more steps until you hit 10,000 a day.
Throughout the day, do whatever you can to be more active: pace yourself while you talk on the phone, take the dog out for an extra walk, and walk in place during TV commercials.
Having a pedometer serves as a constant motivation and reminder.
As you can see, losing weight doesn't have to be torture.
By changing your diet to include whole grains and more fruits and vegetables, limiting liquid calories, and staying as active as possible without overdoing it, you can lose weight without suffering.