Weight loss for some obese women is a very difficult thing, because to face hunger and sweat, right? In fact, it does not. While exercising and healthy eating is becoming an effective method of your health, the proper self, sometimes you need to start small or build some extra credit to overcome the plateau. This is how these 10 tips (by Science!) Will come in handy to help you lose weight without even trying.
Drink Water Before Every Meal
A recent study in the Journal of Obesity found that obese adults drink 16 ounces of water 30 minutes before they experience moderate weight loss compared to the main meal, a group of do not drink before meals. Why? First, the water begins to fill up and may help reduce your appetite. Second, another study published in the Journal of Clinical Endocrinology and Metabolism found that drinking about 17 ounces of water metabolic rate increased the health of men and women by 30%, while this metabolic surge reached a maximum of 30 to 40 minutes after drinking. Issue a rolling sound to advance a few glasses of water 30 minutes before your meal, and you are ready to speed up your metabolism in food consumption.
You will not drop 5 pounds a day, but studies have shown that it is effective for long-term, moderate weight loss, helping to suppress appetite and promote metabolism. Plus, no downside-it will help you get your fill of water in the days that have been with a series of other healthy weight loss.
You’re not supposed to text and drive or Netflix and drive—you shouldn’t try to do those things and eat, either. Distracted eating is a huge culprit for that “I’m still hungry” feeling. Physical satiety is closely linked with psychological satisfaction, according to therapist Deborah Beck Busis, Ph.D., the diet program coordinator at the Beck Institute for Cognitive Behavior Therapy and a coauthor of The Diet Trap Solution.
“It takes at least 20 minutes for your stomach to register that you have eaten,” says Dr. Caroline Cederquist, M.D., metabolism/weight loss expert and founder of bistroMD. “Eating while watching TV, driving, etc. causes us to eat much more than we realize and we don’t feel satisfied either.”
It’s been proven by research too: eating attentively was shown to have a direct influence on the amount of food consumed, according to a recent study published in the American Journal of Clinical Nutrition. People who ate a meal while distracted ate a moderate amount more than non-distracted eaters—plus, the distracted eaters ate more food than the non-distracted eaters later in the day. Removing visual information about the amount of food eaten during the meal also led to an increase in the amount of food consumed. The takeaway: The less you focus on your food and the more you focus on the TV/computer/smartphone in front of you, the less satisfied you’ll be and the more you’ll be inclined to eat now and later.
Cut Calories By Making Simple Swaps
You don’t have to stop eating all the things you like just to lose weight. Make small swaps to save calories here and there, and they’ll add up—big time. Instead of a granola bar with 140+ calories and tons of added sugar, grab an apple for about 80 calories. Pick steamed rice and grilled chicken over fried rice and chicken. “You can also add vegetables to classic starch dishes to increase the water and fiber and lower the calories,” says Cederquist. Cut out liquid calories by having primarily water, coffee, or tea instead of high-calorie coffee drinks. Baking? Reduce the amount of butter or sugar, or make healthy baking swaps like using apple sauce or Greek yogurt instead.
We know, you’ve probably heard these a thousand times. But if you can make these small swaps day-to-day, you’ll spare enough calories for the treat foods you really want or to go into a calorie deficit . Making these simple swaps is the way to health-ify your eating style and lose weight without actually dieting.
Eat Some Dark Chocolate
Why? One study indicates that an antioxidant in cocoa proves to prevent weight gain and lower blood sugar levels in laboratory rats, while another finds that certain cocoa extracts prevent enzymatic digestion of carbohydrates and fats.
No, eating dark chocolate will not magically make you lose pounds. But if you need a sweet treat to reach for some dark chocolate instead of milk chocolate or other high sugar and calories. Over time, it can help you eat less and save calories.
If just the thought of heading to the gym makes you nervous sweat, don’t worry; you can find other ways to move that may result in big weight loss. If you regularly fidget while at your desk or lounging at home (getting up frequently, tapping your feet, wiggling your leg), you might be burning a substantial amount of calories just from these little movements—enough to be considered a way to lose weight or prevent weight gain, according to a recent study published in the American Journal of Clinical Nutrition. The only bad news; your genes may play a role in whether you’re a “born fidgeter,” so if it’s not in your nature to keep your body moving, you’ll have to remind yourself to do it with an alarm or fitness tracker.
Beyond the occasional fidget, you can do simple things like taking the stairs and walking more to increase your overall daily calorie burn—no gym required. “Move as much as possible,” says Cederquist. “Wearing a Fitbit or another type of activity tracker is helpful for people to realize just how little many of us move.” Cederquist recommends hitting 10,000 steps a day every day for general health and well-being—no excuses.
Downsize Your Dishware for Portion Control
One sneaky thing could be causing you to eat as much as 29 percent more calories per day: the size of your dishware.
Researchers from the University of Cambridge looked at 72 studies and found that people consistently consume more food and drink when they are offered larger-sized portions, packages, or tableware than when offered smaller-sized versions. The data suggested that if larger portions and tableware were eliminated throughout the diet, Americans could save about 527 calories per day—that adds up to more than 3,500 calories a week or one pound. Translation: this could be undermining your weight loss or actually causing you to gain weight.
“Studies show we even feed our dog more when we serve him from a larger size dog food bag,” says Cederquist. “We judge how much we have eaten by how full the container looks, not by how much we actually have eaten.”
Swap giant dinner plates, bowls, and silverware for smaller versions, and pick up portion-sized packages of snacks instead of nomming straight from a full-size box or bag, says Cerderquist. You’ll be eating less without even thinking about it. Another pro tip: stay away from protein bars. “It is amazing to see that an entire well-balanced meal can have the same amount of calories as many protein bars,” she says. “But you are much more satisfied when having the variety of textures and flavors from a real meal.”
Get Some Shut Eye
Still not convinced to make sleep a priority? A lack of sleep doesn’t only affect how much and which food you eat, but also how it metabolizes that food. Insufficient sleep messes with your metabolism by making your body more insulin resistant—a condition that usually leads to diabetes and weight gain—according to a 2012 study published in the Annals of Internal Medicine.
We know—getting enough sleep can be tough. But if you’re trying to lose weight while making the least amount of effort, think of more hours in bed as a substitute for hours in the gym. Doesn’t sound like a bad swap, right?
Makeover Your Environment
For example, in one study, they found that serving yourself from the stove or counter will prompt you to eat 19 percent less food than if the food platters are right in front of you, say, at the dinner table. Another study found that a person who has breakfast cereal on their counter weighs on average 21 pounds more than those who don’t, while other research shows that a generally chaotic or cluttered kitchen is linked to over-eating and indulging. This goes beyond the kitchen too; at restaurants, diners furthest from the front door are 73 percent more likely to order dessert and people who have snacks in or on their desks report weighing about 15 lbs more than those who don’t according to Wansink.
A good general rule of thumb for prompting healthy eating habits: make healthy options more readily available, and keep unhealthy options hidden, he explains in Slim By Design. Walking past a fruit bowl each day instead of a candy bowl or cookie jar just might save you a handful of calories a day—which adds up to a few pounds each year.
Reconsider Your Clothes
At the same time, wearing clothes you can work in the daytime may help you stay active and not stop at your desk. A study by the American Fitness Association found that people spend an average of 8 percent more days on their steps, wearing jeans instead of traditional business clothes. Your formal health daily excuse requires Friday casual days.