How many diets have you tried so far? How many times have you gained the weight back? As you have probably noticed, fad diets are pretty much useless. Even you lose a few pounds, you gain them back within weeks or months. The only way to achieve permanent weight loss is to change your eating habits and start a workout routine. It may take longer to see results, but they will last. So, here are some practical tips on how to lose weight without dieting:
Cut Back on Grains
Granola, breakfast cereals, and instant oatmeal are packed with sugar and flavorings. Some have over 600 calories per serving. If you eat them with milk and nuts, the calories add up. Whole grains boast a higher nutritional value, but this doesn’t mean they are good for weight loss. If you need fiber in your diet, eat veggies and oat bran. Psyllium husk is pure fiber and has only a few calories, so it’s better than cereals. Not to mention that grains are high in calories and have tons of carbs!
Have you noticed that the more sugar you eat, the more you crave it? That’s because sugar is addictive. When consumed regularly, it increases your risk of heart disease, obesity, insulin resistance, diabetes, metabolic disorders, and even cancer. This toxic ingredient may also cause future obesity in children and weaken their immune system. By cutting your calories and giving up sugar, you’ll lose weight quickly.
Load Up on Protein
Make sure at least 40 percent of your daily calories come from protein. In general, high-protein foods are more filling and nutritious than those rich in carbs. Additionally, protein takes more energy to digest than carbohydrates and fats, so it will boost your metabolism. Your meals should contain veggies along with chicken, turkey, beef, fish, cheese, and eggs. If you’re a vegan or vegetarian, eat tofu, soy milk, beans, lentils, low-fat dairy products, peas and other sources of vegetable protein.
Along with protein and carbs, fat is one of the most important macronutrients. However, not all fats are created equal. Some promote weight loss and boost cardiovascular health, while others clog your arteries and increase cholesterol levels. The fats in your diet should come from natural sources like tuna, mackerel, sardines, salmon, coconut oil, extra virgin olive oil, raw almonds, cashews, pistachios, flax seeds, flax meal, and real butter. Avoid margarine, refined oils, whole dairy, and junk food at all costs. These foods contain trans and saturated fats, which put you at risk for heart disease, stroke, and high blood pressure.
Stop Dieting and Start Living
Now that you know what to eat, make small changes to your diet. Start cooking more often, prepare sugar-free treats, and choose healthier ingredients. For example, if you’re craving ice cream, make your own version using Greek yogurt or fat free milk, vanilla or cocoa, berries, and mint. When you’re craving fries, eat baked potatoes or make kale chips. With a little planning, you can satisfy your cravings and lose weight.