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This Month In Diet
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Health and Fitness News

Easier Than You Thought

Five ways to lose weight without dieting.

When you hear the word “diet,” what comes to mind? The word may conjure up negative emotions of depravation, restriction, and failure. Whether you’re cutting out whole food groups, avoiding carbs, or cleansing with lemonade, dieting can be hard work. When everyone around you is enjoying dinner rolls and dessert, you’re trying to eat your salad. Diets usually pay off in the short term, but all the weight you worked so hard to lose returns with a vengeance as soon as you go back to your former way of eating.

What if you could still lose weight without dieting, weight-loss surgery, diet pills, or hours at the gym? As you seek to lose weight and keep it off for good, your problem may not be your type of diet but your overall approach to food and eating. Lose weight without restricting your diet with these tips.

Eat More

Losing weight isn’t so much about avoiding all the bad foods as it is about eating more of the right foods. When you fill up on the right foods, you aren’t hungry for the bad. A lifestyle that’s focused on good health means you’re conscious but not obsessed about the foods you choose.

At each meal and snack, ask yourself two questions: Is there a source of protein and is there a source of fiber? Protein and fiber are your keys to weight loss. They both help fill you up so you’re not as hungry, so you’ll eat fewer calories overall.

Slow Down

A hectic lifestyle affects your eating habits. Eating on the go often means making more unhealthy choices. People who eat fast and who eat fast food are more likely to be obese. Instead of spending your time counting calories and researching low-carb recipes, take time to eat slower. Savor every bite.

Remember that it takes about 20 minutes for your brain to receive the message from the stomach that you’re full, so give your brain time to get the message. By slowing down, you can also be more mindful of what you choose to eat.

Fill Your Plate

The average adult stomach can stretch to hold one quart (four cups) of food, but frequent overeating makes the stomach expand easier to hold more. Large portion sizes mean more calories and a harder time losing weight. Instead of depriving yourself of the foods you crave, just plan to limit your portion sizes.

You can still fill your plate, but use a smaller plate to trick your mind. Use measuring cups to serve up your food to give you a better idea of accurate serving sizes. When you’re considering eating seconds or thirds, wait for 10 minutes, drink a glass of water, and see if you’re still hungry.

Limit Distractions

A major cause of overeating is eating with distractions. Some of the most common distractions are screens. You’re watching television or scrolling through social media and before you know it you’ve eaten half the bag of chips. Portion control is difficult when you’re not paying attention. Studies show that being distracted during meals causes people to eat about 10 percent more than they normally would. Plan to eat meals as a family with all screens turned off.

Manage Stress

Many people underestimate the effect stress has on the human body. Chronic stress disrupts the hormones that regulate appetite, making you feel hungrier and crave unhealthy foods.

It’s easy to turn to food as a way to manage negative emotions. That donut may help you feel better in the moment, but it does nothing to truly manage your stress. Avoid emotional eating by adopting healthy ways of managing stress.