Losing weight doesn’t have to be an exercise in deprivation. Here are 11 painless waysto lose weight without going on a diet by following a few simple things to stay trim and satisfied in the long run.
1. Turn off the TV to eat
The more engaged you are with a TV show, the less attention you pay to what and how much you eat. Such mindless munching can cause you to pack on pounds.
Eat dinner with the TV off.
2. Lay off lectin?
Lectins are plant proteins that can disrupt leptin, the hormone that tells us to stop eating. There’s some evidence that a diet heavy in lectins—think beans, squash, nightshade vegetables (eggplant, peppers, potatoes, and tomatoes), and whole grains (especially whole wheat)—could interfere with leptin, and your brain never gets the message that you are full.
3. Try fasting
Intermittent fasting is all the rage, and a new study suggests that one type of fast known as the 16:8 diet can reduce weight and lower blood pressure. For 16 hours out of the day—say from 6:30 p.m. to 10:30 a.m.—you don’t eat; for the other eight hours of the day, you can eat freely.
Fasters consumed 350 fewer calories, lost about 3 percent of their body weight and saw their systolic blood pressure decreased by about 7 millimeters of mercury (mm Hg).
The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods.
4. Check your D
Vitamin D deficiency has been linked to a host of health problems and conditions—and obesity is on the list.
A study presented at the 2015 European Congress on Obesity found that overweight or obese individuals who were deficient in vitamin D and took a supplement lost more weight and had greater reductions in their waistlines than their counterparts who didn’t.
It has even made the list of the best vitamins for weight loss.
5. Count your bites
Researchers asked 61 people to count the number of bites of food they took each day; the volunteers then pledged to take 20 percent to 30 percent fewer bites during the next four weeks.
Those who kept their vow lost about four pounds during that month—and they didn’t change anything else about their diet. Bite counting has appeal because it’s very simple and is really something anybody can do.
6. Crunch it out
There’s something called the “crunch effect”—it’s the noise your food makes while you’re eating, and the louder it is the more it may help you shed pounds.
Research from Brigham Young University and Colorado State University found that people eat about 25 percent less when the sound of the food they’re chewing is more intense, so crunch away.
7. Fat chance
Research is changing the way we think about body fat. For example, there are two kinds in your body—white and brown—and brown fat is active. While white fat just sits on your thighs and belly, brown fat burns calories and is more prominent in normal weight people.
Researchers reveal in new research published in the journal Scientific Reports that a new technology may be able to convert white fat to brown fat.
The findings were in mice and in human cells; if the researchers can replicate the process in human trials, the technique may help many win the battle of the bulge.
8. Try another type of intermittent fasting
You could limit your fast to two days a week. This is a version of intermittent fasting that is very doable and promising.
It’s known as the 5:2 diet, or 2-day diet. People limit themselves to 800 calories on two—non-consecutive—days a week; on the other days, they eat normally.
Dieters tend to find it easier than following a low-calorie diet everyday—yet the weight loss is comparable: Research out of the United Kingdom showed that weight loss is equal to what can be expected when people eat 1,500 calories daily.
9. Harness the power of chili peppers
There are actually many health benefits of cayenne peppers. Now, a new drug developed from the compound that gives chili peppers their burn may help aid long-term weight loss.
The drug, Metabocin, was designed to slowly release capsaicin throughout the day without producing inflammation or adverse side effects. The findings were reported at the annual meeting of the Society for the Study of Ingestive Behavior.
Developing Metabocin as a potent anti-obesity treatment shows promise as part of a robust strategy for helping people struggling with obesity.
10. Slurp soup
Bone broth is touted by many for its health and beauty benefits, but researchers may have found another perk: Broth is rich in a savory umami, and this flavor can cause subtle changes in the brain that promote healthy eating behaviors and food choices, especially in women at risk of obesity.
Future research should address whether these observed changes can accumulate and affect food intake over time and/or whether they can be leveraged to help people lose weight more successfully.
11. Resist that bread bowl
The first thing you do when you sit down in a restaurant—snack on bread—could be a cause of obesity. When you eat bread before your meal, your blood sugar rises and increases production of insulin, and that makes weight gain more likely.
Reversing this order may help put the brakes on weight gain.
Eating veggies, proteins, and then carbs at the end of a meal has a profound impact on blood sugar levels and a greater suppression of ghrelin, the hormone that tells your body to eat.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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