BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

10 Tricks to Lose Weight Without Dieting

If finding yourself hopping from one diet to the next without any sort of progress and wondering, “Can I lose weight without dieting?” you have come to right place!

10 Tricks to Lose Weight Without Dieting

Not only can you do so, but making a complete lifestyle change to lose weight takes precedency over any sort of restrictive diet. And luckily, these tricks and tips are tried, true, and sure to accelerate your weight loss success!

How to Lose Weight Without Dieting

1. Eat Breakfast

Start your day with the most important meal! Well, even though though the verdict is still out on whether or not it actually is the most important, nutrition experts regularly recommend eating breakfast to manage weight.

Consuming a well-balanced breakfast can lessen hunger, boost energy, improve cognition, and cultivate better choices throughout the day's entirety.

These breakfast ideas you do not want to miss are balanced with protein, fiber, and healthy fats to ensure the benefits of that morning meal and include egg wraps, smoothies, Greek yogurt parfaits, quinoa bowls, avocado eggs, and protein-packed pancakes!

2. Make Simple Swaps

Rather than making a complete diet overhaul, making small changes can lead to large results! Consider the following simple swaps:

• Swap refined products for whole grains and wheat product, as wheat and related grains contain wholesome vitamins, minerals, and fiber that white and processed foods generally lack. Other whole grains include oats, barley, rice, and rice.

• Rather than calling the delivery man, healthify your pizzas by choosing a whole grain crust, preparing a homemade pizza sauce, and topping with lean proteins and veggies.

• From substituting mayo for yogurt to replacing pasta noodles with spaghetti squash, these 15 healthy food swaps for common recipes are sure to lighten your favorite dishes.

• Love to bake but not all the added calories, sugars, and fats that come with it? Try simple baking swaps to optimize nutritional value without sacrificing flavor and your personal health goals.

3. Monitor Portions

Portion sizes have astronomically grown in the past few decades, thus making it that much easier to "finish the plate" and subsequently overeat. Keep calories, nutrients, and portions in check by:

• Balancing the meal plate with at least ½ of non-starchy veggies (broccoli, leafy greens, tomatoes, mushrooms, asparagus, zucchini), ¼ of lean protein (chicken, fish, eggs, sirloin), and ¼ of a complex carb (corn, rice, whole grain roll, sweet potato).
• Pulling out the measuring cups to get a handle on usual portion sizes and work on scaling them down.
• Using smaller bowls and plates.
• Splitting the entrée with someone or taking the other half home for lunch the next day when eating out.

4. Slow Down When Eating

Did you know it takes the brain and belly approximately 20 minutes to connect the "I'm full" feeling? That being said, eating quickly increases the risk of going for seconds and overeating. Slow down when eating with these tricks:

• Sit the fork or spoon down between each bite.
• Chew thoroughly, or at least aiming for 10 to 20 bites.
• Sip water throughout the meal.

5. Make the Most of Grocery Trips

Trips to grocery store are essential in your weight loss success, as they are essentially the medium between your identified health goals and their follow through. Make the most of your trips by:

• Creating a structured grocery list, including with these budget-friendly superfoods, to reduce the risk of impulse buys.
• Shopping the store's perimeter, as it tends to house fresh produce, lean proteins, fish, and dairy products.
• Never going to the store hungry! Eat a light snack before heading to the store to lower the intensity of temptations.
• Using self-checkout if offered to minimize the temptation of chips, candies, and other snacks often stocked at common checkout and register lines.

6. Be Choosy with Liquid Calories

Identifying and reducing or avoiding liquid calories is one of the surest ways to naturally lose weight, especially as soft drinks, fruit juices, often lack any sort of nutritional value and are loaded with empty calories.

And while happier hours can certainly be enjoyed, men should keep alcoholic beverages to not more than two drinks per day while women are limited to one.

7. Practice Mindful Eating

Mindful eating promotes the notion of "all foods fit," strips down the stigma of "unhealthy" or "bad" foods, and incorporates all foods within the diet.

The practice helps to slow down meal times and strengthen relationships to food, along with research indicating mindful eating can facilitate weight loss and maintenance. Mindful eating techniques include:

• Sitting at a designated eating area and focusing on the meal at hand.
• Concentrating on internal cues of hunger and satiety, as well as external motivators that drive behaviors to foods.
• Recognizing the smells, flavors, and textures of foods is also a strong foundation of mindful eating.
• Removing distractions, including the TV and cellphones.

8. Increase Physical Activity

A sound diet should be complemented with regular physical activity as a lifestyle change to lose weight. Exercise for weight loss and overall health by including both aerobic and anaerobic exercises.

However, the most importance is not necessarily on the type of exercise completed, but just that you are active. And really, any sort of movement is better than no movement and can be added to your day by:

• Walking or biking to work whenever possible.
• Taking the stairs over an elevator.
• Suggesting walking meetings with coworkers and other staff.
• Opting for a push lawn mower rather than a sitting one.
• Doing something active with the family after dinner, including walking the dog, taking a bike ride, and playing catch.
• Tackling commercial break workouts when catching up with your favorite show.

9. Manage Stress

While some stress can keep you stimulated and motivated to excel in your job and other facets in life, chronic stress can reap havoc on overall health and increase the risks of obesity, depression, anxiety, and heart disease.

Furthermore, too much stress can trigger emotional eating and slow down metabolic processes. Exercising, meditating, reading a favorite book, and practicing other preferred stress-management techniques can help foster your weight loss goals and cultivate a healthier, happier you.

10. Sleep

Sleeping on the importance of rest can take a hit to your goals, as catching those Zzz's is essential for weight loss success!

The National Sleep Foundation recommends seven to nine hours of sleep on a nightly basis, as sufficient sleep improves mood, deters cravings, keeps metabolism running efficiently, and boosts energy for tackling those morning workouts.

If struggling to achieve adequate sleep, create a healthy bedtime routine by staying consistent with bedtimes, powering down from electronics, evaluating your room's environment, and practicing relaxation techniques.

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