7 EASY And Effective Ways To Lose Weight Without Dieting

Losing weight is that almost impossible adventure that we start so many times and that we cannot always achieve. It does not matter if you have a couple of kilos or ten left: we are all clear that, when following a diet, what we need, above all else, is will.

To lose weight with health, it is not enough to reduce the consumption of trans fats or those sweets that fill many of the moments throughout the day with happiness. It is not about eating less, but about eating better.

Hence, today we want to give you 7 tips. These can help you further improve your strategies to achieve not the figure you want, but your ideal weight, the one with which well-being and health are reflected.

1. Before eating, analyze your emotions

One of the first steps in improving our eating habits is to ask ourselves, first of all, if we really eat because we are hungry or because we have a craving.

• There are times when food acts as a way to channel emotions.

• After a bad day, for example, it is common to come home and eat anything that satisfies anxiety. This can be a pizza or a packet of crackers.

Before we sit down at the table or open the refrigerator, we should stop and reflect. Is it really time to eat? Am I really hungry or do I just want to peck?

2. Prepare your own food

There is one fact that is always interesting to remember: the act of cooking is an indispensable part of one’s own diet. If you want to eat well, if you want to lose weight, prepare your own food. For this you have to use fresh food. The predominance of these products over processed ones has been shown to help reduce the risk of obesity.

• In addition, it is a great way to motivate the mind to understand that it is necessary to always look for good quality, natural and healthy food.

3. You must see everything you are going to eat in a single plate to lose weight

With this simple strategy, we continue to educate the brain to reduce emotional hunger.

The fact of seeing everything we are going to eat on a single plate can help us feel more satiated.

We go from one flavor to another, we jump from flavor to flavor and from texture to texture, thus enjoying our own food much more.

Remember to always include vegetables on the plate. Regular consumption of them stimulates weight loss, based on an intake of fiber and phytonutrients. This is evidenced by a study published in the European Journal of Clinical Nutrition.

4. At what time of the day do you have the most sweet cravings?

We must know our own body and its needs. Thus, we can eat a better diet and promote weight loss.

• There is always some moment of the day throughout your days when you feel the most need to eat sweets. Find out when it is.
• Likewise, there are certain situations that can trigger this need: a disappointment, a problem at work, etc.

5. When it’s time to eat, eat. Do not do anything else. This is how you will lose weight

The current diet is characterized by various factors that hinder it. In addition, these can detract from quality and make it difficult to lose weight.

• Sometimes, due to work, we hardly have time to eat. We do it in 15 minutes, quickly and surrounded by multiple stimuli, sounds, people, etc.

• Another common aspect is that while we eat, we watch television, attend to our mobile, etc.

The ideal, and whenever possible, is to focus only on the food itself: a spoonful, chew, taste, swallow. Watching TV while eating food is capable of causing excessive consumption of them, as stated in a study published in Maternal & Child Nutrition.

6. Full mouth, empty hands

This is another simple strategy that will allow us to feel more satiated, enjoy food, and better manage emotional hunger.

• When you are eating and chewing, try to keep your hands empty.
• That way we set a pace and we don’t get ahead of ourselves. It is not a question of putting another serving in our mouths without first having chewed those foods well.

We will digestion better, we will absorb nutrients better and we will feel more satisfied.

7. Reframe certain aspects that you have been taught about eating

We have all internalized without realizing the odd mandate inherited from our parents, grandparents or other relatives.

Here are some simple examples of these unhealthy and misconceptions:

• You have to finish everything on your plate.
• You have to dunk bread at all meals.
• Drink lots of water while you eat, this will improve digestion.
• You have to eat first course, second course and dessert.

Now let’s reformulate these ideas correctly:

• You have to eat until you feel full. It is not mandatory to eat everything on the plate. Therefore, it may be advisable to serve smaller amounts.
• In any diet to lose weight it is necessary to moderate the consumption of bread. In any case, choose one that is high in fiber, such as rye.
• When it comes to drinking water, it is better to do it before or after meals.
• Eating first course, second course and dessert often means eating an excess of food.

As we have pointed out before, it is best to place everything we are going to eat on the same plate. This way we will make sure to include an adequate portion of protein, fiber, vitamins, minerals, etc.

Follow the tips to lose weight without dieting

If you have liked these tips, you can start today to apply these simple formulas in the diet. Remember that it will be optimal that you accompany a good diet with the practice of physical activity on a regular basis.