7 Ways to Lose Weight Without Dieting
What are ways to lose weight without dieting?
- Eat breakfast every day
- Take your time during meals
- Go for a walk
- Increase your fiber intake
- Have protein at every meal and snack
- Switch to lighter alternatives
- Sleep well
There are plenty of ways to lose weight — diets are the most popular and can have you shedding pounds as quickly as one week. But, diets can leave you feeling hungry, weak, and deprived of vital nutrients. Because of that, they tend to be unhealthy and unsustainable for your body, leading you to regain most (if not all) of the weight you lost.
To keep pounds off permanently, it’s best to lose weight healthily and slowly. We recommend making a few tweaks to your lifestyle instead. Here are seven simple and painless ways to lose weight without dieting.
Eat breakfast every day
One bad habit of people trying to lose weight is cutting out entire meals. Commonly, they choose to skip breakfast, thinking it’s a good way to reduce their calorie count for the day. Unfortunately, this may lead to eating more later in the day, because your body is hungry.
Many studies show that those who eat breakfast have less trouble with losing weight and maintaining that weight loss. So, we recommend trying some healthy breakfasts like whole-grain cereals, yogurt, and fruit to start your day right.
Take your time during meals
Another good habit to adopt when it comes to eating is to take your time. When you eat, your brain needs time to process the activity. If you go too fast, your brain may not even realize your body has eaten its fill and should not feel hungry anymore.
If you’re someone who often speeds through their meals, try chewing your food thoroughly to slow you down. Studies show that chewing more is linked to decreased food intake, increased fullness, and smaller meal sizes. On the other hand, studies found that fast eaters are more likely to gain weight than slower eaters.
Go for a walk
Taking light, short walks after every meal (especially big ones) is also a good idea to help you lose some weight. Doing a physical activity right after a meal stimulates your GLUT4 receptors, which are parts of our cells that transport and regulate glucose levels in our body.
When our GLUT4 receptors are triggered by physical activity, they tell your muscles to use up the glucose you just consumed. This prevents spikes in insulin levels, which prevent you from feeling hungry after your meal. This kind of reaction can be received after just a short 10-minute walk after every meal.
Increase your fiber intake
If you’re looking for what you should be adding to your diet to help you lose weight, one of the best options is fiber. Fiber is a very dense nutrient that keeps you full for longer, with studies linking it to increased weight loss. Plus, it eases digestion, allowing you to absorb more nutrients from your food, and pass stool much easier.
Fiber can be found in plant foods, like flax seeds, beans, oats, cereals, wheat, vegetables, and some fruits. If you’re looking for an easier way to add more fiber into your diet, you can also find a healthy amount in Bona Vita’s 8-in-1 Coffee. Aside from fiber, our coffee also contains essential vitamins like vitamin C, thiamin, riboflavin, calcium, and more to support a healthier you!
Have protein at every meal and snack
Protein is another nutrient that is beneficial to your weight loss journey. It affects the production of your hunger and satiety hormones. By increasing your protein intake, you reduce the levels of these hormones, which leads to a major reduction in your feeling of hunger.
Protein also affects muscle growth, promoting lean muscle mass when taken with light or moderate exercise. When you have more lean muscle, your body burns more calories even at rest, which can help you lose weight as well. So, try some low-fat yogurt, nuts, peanut butter, lean meats, eggs, tofu, and other protein-rich foods.
Switch to lighter alternatives
A lot of the food we enjoy today is pretty bad for our bodies. Things like mayonnaise, salad dressing, chip dips, spam, and other processed foods are full of extra calories, trans fat, and sodium — all of which can cause weight gain.
Added sugar is one of the worst things we have in our diet. Candy, soda, chocolate, and other sweet foods are packed with them, which can lead to an increased risk of many chronic diet-related diseases.
Switching to lighter alternatives, like fresh salsa instead of a dip, vinaigrette instead of creamy dressing for your salads, and sugar-free drinks — like Bona Vita’s 8-in-1 Choco, naturally sweetened with healthful Stevia — can help you easily cut out all the fatty, sugary, and processed foods in your diet.
When it comes to losing weight, many people don’t know that the amount of sleep they get every night actually plays a big role in their appetite. A lack of sleep causes an imbalance in leptin and ghrelin, two hormones that can trigger hunger. Poor sleep habits can also trigger higher levels of cortisol.
Fluctuations of these three hormones can increase your cravings for unhealthy food, or make you feel hungry even right after a meal that was supposed to be filling. So, make sure you’re getting the recommended amount of sleep — at least 7 to 8 hours every night — to support your weight loss journey.
Trying to lose weight through restrictive diets can be difficult and dangerous for your body. Instead of doing that, we recommend using other ways to lose weight without dieting, which are scientifically proven to help you shed some pounds while also keeping your body safe and healthy.