Today, a growing health concern in both the developed and the developing nations is obesity, as it is a leading cause of heart diseases and diabetes. This highlights the importance of maintaining an ideal body mass index (BMI). But in trying to do so, many people end up making some abrupt changes in their dietary habits.
Some individuals do not mind starving themselves in order to lose weight quickly. But such methods often prove detrimental to their health and well-being. Even experts are of the opinion that the slow and steady methods for losing weight are always better than the rigorous weight loss programs and diet plans. So, here are some simple tips for you that can help you lose weight without following any strict diet.
Tips for losing weight
Dieting or the act of drastically cutting down the amount of food intake is often considered one of the most effective ways to lose weight. Many people also think that losing weight without dieting is simply not impossible. But contrary to popular belief, it is possible to shed those extra pounds without starving yourself.
We gain weight when we consume more than what is required by our body to perform its daily activities. The excess food we consume is conserved as fats. Therefore, we can lose weight either by reducing the total amount of calorie intake, or by increasing our physical activities to burn the stored fats. So, let's have a look at how this can be done.
Eat Breakfast Daily
People trying to lose weight should never skip a breakfast. It has been observed that those who skip breakfast end up eating more calories throughout the day, and thereby gain more weight. On the other hand, a healthy breakfast that includes whole grain cereals, fruits, and low-fat dairy products, helps maintain an ideal BMI. A healthy breakfast rich in proteins and fibre can reduce hunger, and curb the desire to snack on unhealthy food.
Eat More Proteins and Fibre
Replace some of the carbohydrate-rich food in your diet with food rich in proteins and fibre. Our body takes more time to digest proteins and fibres, as compared to carbohydrates and fats. So, if you eat more proteins, it will help reduce your hunger and the tendency to eat frequently.
While following a protein-rich diet, be sure to include the sources of lean or low-fat protein, like lean meat, beans, legumes, nuts, and egg whites. Apart from these, you should also include a lot of fruits and vegetables in your diet. Eating small regular meals instead of two or three heavy meals is always considered a better option for losing weight by the experts.
Increase Your Physical Activity
A sedentary lifestyle is one of the most important factors that can cause obesity and many other health problems. Most of us consume more than the required amount, and then do nothing to burn the excess calories. The result is the accumulation of fats and weight gain. By increasing physical activities, you can burn the excess fats in your body.
However, this does not mean that you have to follow a rigorous exercising schedule all of a sudden. As has been mentioned already, it is better to go slow and start with mild exercises. Even walking can help you burn a lot of calories. Later on, you can switch on to more strenuous exercises.
Try to Avoid Fast Food and Soft Drinks
Try to cut down the consumption of fast food and snacks. Many people have the habit of eating snacks while watching television, especially after dinner. Such habits can also cause you to gain weight. While going out for a dinner or lunch, opt for the healthier options instead of the calorie-laden, fried food. Even soft drinks contain a lot of calories, though they do not reduce your hunger. So, instead of soft drinks or carbonated beverages, opt for the 100% fruit or vegetable juices, which can help reduce hunger and cut down your total calorie intake.
So, it is possible to lose weight without dieting, but it would require consistency. Some small dietary and lifestyle modifications, along with physical activities can definitely help you shed those extra kilos, and maintain an ideal body mass index.