How to Lose Weight Without Dieting: 8 Simple Ways, Backed by Science - Lose Weight

Breaking

Tuesday, August 22, 2017

How to Lose Weight Without Dieting: 8 Simple Ways, Backed by Science

You can actually lose weight without consciously going on a diet. Make simple changes to the world around you, and losing weight becomes almost automatic.
 How to Lose Weight Without Dieting: 8 Simple Ways,

At a very basic level, losing weight requires eating fewer calories than you burn. (I know losing weight can be somewhat more complicated than that--and some people make it waymore complicated than that--but in essence, that's how losing weight works.)
Of course, you can stack the odds even more in your favor. Exercise right after you wake up and before you eat breakfast and
 you can actually consume more calories and not gain weight, 
This Is the Best Time to Exercise if You Want to Lose Weight and Be in a Better Mood All Day
 How to Lose Weight Without Dieting: 8 Simple Ways, Backed by Science

Since losing weight is simply a matter of burning more calories than you consume, you can lose weight without exercising. Many people do.
But why would you choose not to exercise, since working out not only burns more calories, it also makes you feel better and slows the process of aging?
And if you're trying to lose weight, there are two more good reasons to exercise--especially if you choose the right time.
Let's start with the first reason. Researchers in Belgium conducted a cool experiment. They asked participants to eat 30 percent more calories and 50 percent more fat every day than they normally would. Then they split the volunteers into three groups. One group didn't exercise. Another group exercised vigorously a couple of hours after they ate breakfast. The last group used the same workout, but they exercised first thing in the morning, before eating breakfast.
Some of the results come as no surprise. After six weeks, the people in the "no exercise" group gained about 6 pounds each. The people who worked out after breakfast gained an average of 3 pounds.
But here's the surprising part: The people who exercised before eating breakfast gained almost no weight and their insulin levels remained healthy. That could in part be due to the fact that their bodies burned more fat throughout the day, not just during exercise, than the other people in the study.
What does all that mean? According to Professor Peter Hespel, the author of the study, "The optimal strategy to prevent increases in body weight is obviously to combine a healthy, well-balanced diet with a physically active lifestyle. We demonstrated that early-morning exercise in the fasted state is more potent than an identical amount of exercise in the fed state."
Hespel's findings add to the evidence that exercising when your stomach is empty, or as the keto folks would call it, after a mini fast, causes your body to burn more fat both when you exercise and throughout the rest of the day. (That's why Hugh Jackman used a 16:8 plan--fast for 16 hours and only eat during an 8-hour window each day--when he prepared to play Wolverine. While it sounds kinda nutty, "intermittent fasting" does work.)
So if you want to be able to eat more and still maintain your current body weight, get up earlier and exercise before breakfast. If you want to lose weight, get up earlier and exercise before breakfast. And if you want to be in a better mood all day, definitely exercise before breakfast.
Researchers at the University of Vermont found that aerobic training of moderate intensity, with an average heart rate of around 112 beats a minute--elevated, sure, but it's not like they were hammering away--improved participants' mood for up to 12 hours after exercise.

Another cool way is to harness the power of choice architecture and create an environment that makes it easier to eat healthy. Start taking a few simple steps, and put a few simple things in place, and you'll need less willpower and determination. You'll actually eat healthier without even trying.
For starters:
1. Eat four or five almonds 15 minutes before every meal.
I'm sure there's science behind this, but here's what I know: I'm always less hungry, and therefore eat less, when I eat four or five almonds 15 minutes before a meal.
Plus, a little healthy fat is good for you.
2. Drink a glass of water right before every meal.
Drinking more water is good for you. Plus, you'll partly fill your stomach and will feel full faster. We tend to eat for taste, which means we eat past the point of feeling full--and that's one reason we put on weight.
Then:
3. Use short, wide glasses for liquids you want to drink more of, and tall, skinny glasses for liquids you want to use less of.
As Darya Rose says on Summer Tomato, "Height makes things look larger than width, even when the volumes are the same."
Use a tall glass and you'll think you're drinking more and will naturally drink less; use a short, wide glass and you'll think you're drinking less--and will naturally drink more.
4. Start using smaller plates.
The same principle applies. A full plate feels like a full meal, so the bigger the plate, the less you think you're eating.
According to research by Dr. Brian Wansink, people who used a 10-inch diameter plate instead of a 12-inch diameter plate ate less food with no effect on their perceived fullness or satisfaction.
And you can too.
But where your plates are concerned, don't stop there...
5. Use plates that contrast with the color of your food.
Wansink also found that the color of your plate makes a difference. On average, changing the color of the plate so it contrasted with the food (think red sauce pasta on a white plate) reduced how much people served themselves by 21 per cent. If the plate was the same or a similar color, study participants tended to serve themselves 30 percent more food.
These results occur without conscious thought. Choice architecture--and the unconscious decisions it produces--can either work for you or against you.
Now let's work on simple ways to make healthy eating choices when you're not sitting at the table:
6. Hide the unhealthy stuff...
Tons of studies have shown that we snack on what we see. If the potato chips are tucked away on the top shelf and bananas are in a bowl on the counter...I'm almost certain to eat a banana. Make it hard to reach for the unhealthy stuff and supremely easy to grab a healthy option.
Do the same thing in your refrigerator. Put less healthy leftovers in aluminum foil or colored containers, and store the healthy stuff in plastic wrap or clear containers. What you see is what you tend to eat.
7. And wherever you can, eliminate choices altogether.
Say you want to drink more water and less soda. Great: Keep two or three water bottles on your desk. When you're thirsty, you won't have to get up and make a decision between water and soda--you can just grab a bottle of water.
The same is true for snacks. I used to keep a bowl of apples on my desk. That made snacking a no-brainer--which means willpower wasn't necessary. And I always keep protein bars and water bottles in my vehicle; that way, if I'm out and around and happen to get hungry, I don't need to decide whether or not I'll stop for fast food. I just grab a bar.
8. Never eat from the package.
Portion control starts with knowing the size of the portion, and when you eat directly from the container, how can you know? You can't--and you overeat.
I definitely do that with ice cream. I can fill a (really small) bowl with ice cream and be happy when I'm done...but if I eat directly from the container, I can go through half of a half-gallon of ice cream in no time. (Actually, the best way for me to control my ice cream portions is to ensure there is never ice cream in the house; ice cream is definitely my food Achilles' heel.)
If you're going to have crackers, chips, cookies, ice cream--anything that you want to make sure you don't overeat--always take the portion you want to eat out of the container and put it on a plate or in a bowl.
You may also like : The 20-Minute Morning Routine Guaranteed to Make Your Day Better
And then eat it slowly. Why not savor what you eat? You'll enjoy it more--and you'll be less likely to eat more simply for the taste.

4

No comments:

Post a Comment