Table of Contents
- 1 1. Don’t eat at night
- 2 2. Use smaller plates
- 3 3. Walk more
- 4 4. Chew your food slowly and thoroughly
- 5 5. Drink lots of water
- 6 6. Sleep well
- 7 7. Try working out in the morning
- 8 8. Reduce stress
- 9 9. Say No to sugar
- 10 10. Pick up the weights
- 11 Bonus: Surround yourself with people who are healthier than you
- 12 Conclusion
- 13 Author Bio
10 Simple Ways to lose weight quickly without dieting
Dieting can be very challenging to stick to for a long time when trying to lose weight quickly.
For some people, losing weight can be as easy as doing only one of the 3 days weight loss method here while for some of us, the mere mortals, it can be as difficult as trying to run through a quicksand.
Going on a diet is a losing game. Some research suggests more than nine out of every 10 people who try to diet will fail.
So, how can you lose weight quickly without going on a diet?
Below is a list of 10 simple ways you can lose weight without going on a diet.
1. Don’t eat at night
Set up a time when you make sure you don’t eat again to prevent eating so you won’t give in to the late-night munchies or mindless snacking while watching television.
If you feel like eating something at night, have a cup of tea or eat some fruits if you want something sweet after dinner. Apples are sweet. Then brush your teeth so you are unlikely to eat or drink anything else.
2. Use smaller plates
In case you did nothing else but reduce the quantity of food you eat by 10%-20%, you would shed pounds. The amount of food you are served in restaurants and even at home are considerably larger than what you need.
Eating smaller portions not only helps you reduce weight quickly, it also helps you love a long life and never fall ill.
A man once asked an eighty year old man who looked younger for his age and more vibrant at a dinner table how he managed to stay that young and healthy. The old man’s reply was, “Eat less”. Simple.
So try to ration your food portions and you will not only lose weight, you will also be healthy and live long.
3. Walk more
Try to walk 10,000 steps a day. Get yourself a pedometer and measure the number to steps you walk each day.
Do whatever you want to be more active during the day.
Pace around while you talk on your phone or take the dog out for a walk if you have one. You can also take a walk in the evenings for at least 30 minutes.
4. Chew your food slowly and thoroughly
It takes about 20 minutes for your brain to process that you are no longer hungry.
So when you eat your food slowly and chew thoroughly, you are going to take a longer period of time to empty your plate and in that time, before your plate is empty, your brain would have received a signal from your stomach that you are no longer hungry.
So even if you manage to empty your plate at that moment, using the smaller portion technique above, you would not feel the need for a second serving because your brain is already telling you that you are satisfied.
So, chew your food slowly and thoroughly when eating to lose weight quickly without dieting.
5. Drink lots of water
When you drink water, especially before meals, you tend to eat less and lose weight in the process.
Drinking half a liter of water about 30 minutes before eating can reduce your calorie intake and help you lose weight.
If you replace drinks high in calories like soda or juice with water, you may experience an even greater effect of weight loss.
6. Sleep well
People usually neglect sleep when it comes to the matter of losing weight and that is absolutely wrong because it has some serious effects on your appetite and weight loss.
A lack of sleep can disrupt the hormone that is responsible for regulating your appetite and then your stress hormone increases in the process.
When these hormones fluctuate, your cravings for unhealthy foods increases which leads to a higher intake of calories.
Aim for seven to eight hours of sleep every night.
7. Try working out in the morning
If you workout in the morning on an empty stomach, you lose about 20% more body fat due to the fact that you will have to use stored up fat in your body as fuel.
Based on some evidence, it is said that working out every morning won’t increase your appetite although the participants in the study were given a chocolate flavored protein shake after their workouts.
Exercising in the morning has a whole lot of benefits like helping you stay off depression and it helps to keep your organs strong and healthy to a ripe old age.
8. Reduce stress
When you are stressed out, your body produces a hormone called glucocorticoids and an increase in this hormone can lead to an increase in your appetite which then leads to weight gain.
Stress can also trigger emotional eating. This is when a person eats unhealthful foods to try to control and improve a negative mood.
There are various ways to reduce stress like exercising regularly and going outside more and meeting people.
9. Say No to sugar
Studies have linked a high consumption of sugar to obesity, especially in children.
There are many healthy alternatives to sugary drinks out there like water mixed with some ginger or lime to spice it up.
You could also drink herbal tea which comes with so many healthy benefits.
Processed fruit juice is usually high in sugar so when possible, it is better to eat whole fruits or just make your own fruit juice by yourself.
10. Pick up the weights
Weight lifting can help you lose weight in the sense that your body burns lots of calories to recover from heavy weight training sessions.
And also, you get to keep the muscles you have gained and get rid of the fats on those muscles.
That is how you shed weight and add muscles together.
Bonus: Surround yourself with people who are healthier than you
You are the average of the five people you spend most of your time with.
I’m sure you must have heard that saying somewhere.
So, spend your time with people healthier than you are and you will begin to imbibe some of their habits of going to the gym and eating healthy.
These are the 10 ways you can lose weight quickly without going on a diet.
You can use just one of these or you can combine them but if you feel radical, you can use all of them.
Many people use all of them. I know I use at least 7 of these steps here except the morning workouts because I work so late in the night I don’t wake up early.
I hope these tips will help you lose weight and stay healthy.
Maku Seun is the owner of fitnessgols.com. He is very passionate about health and weight loss and wants to provide people with information and tips on how to lose weight in the fastest way possible. Visit his site at fitnessgols.com and download his free 3-Days Weight Loss Program that shows you how to lose weight in 3 days free.