Trying to lose weight but don’t have time for the gym or access to expensive equipment? Do you need to lose weight for that wedding, your class reunion or vacation pool party? The following are some practical and effective tips that can help you lose those pounds quickly without breaking a sweat. You will need to actively decrease your caloric intake and modify your diet BUT it is possible for you to successfully lose weight safely and effectively by making a few changes to your diet and lifestyle without exercise.
Need to lose 30 pounds? Or 50? More? Losing 30 or more pounds is doable, but how about setting a short term goal like 15 pounds in 30 days. Fifteen pounds in 30 days is a realistic, measurable and achievable goal. Not enough? Would losing 15 pounds each month over the next 3 months (45 pounds total) change your body and health for the better? Of course it would. Avoid those dangerous crash diets that put your health at risk and usually fail, instead, follow these healthy diet and lifestyle changes that will help you successfully reach your new achievable weight loss goals.
An even healthier choice would be to drink ONLY water, some green tea or the occasional cup of coffee. All of those colas, sodas, bottled (or boxed) juices and frappucinos are loaded with syrups and sugar and calories that are making you, or keeping you fat, so drink more water instead.
Start your day with a cup of hot water with lemon to wake up your kidneys and liver and get that fat-flushing and body cleansing in motion.
Add green tea throughout the day to keep that fat- flushing action primed and the occasional cup of black coffee to speed up your metabolism and burn more calories.
You should carry a bottle of water around with you at all times and drink from it throughout the day. Be sure to drink water before meals and you’ll feel less hungry and take in fewer calories.
Instead of the frosted flakes, have one or two eggs (search “egg muffins” for recipes) with a few vegetables and a small amount of cheese or a cup of Greek yogurt.
Eating protein for breakfast can speed up your weight and fat loss as it will help you to feel full longer and protein requires your body to burn up to 25 percent more calories to digest. Complete proteins also include the essential amino acids that support your body’s hormone and neurotransmitter function.
Be sure to choose lean proteins if you are a meat-eater, bacon and pork sausage are not healthy choices, try turkey sausage instead, and sorry, no biscuits and gravy.
Speaking of skipping certain foods (like biscuits), avoid these processed white flour calorie bombs that are sabotaging your hard work and efforts to lose weight. Breads, bagels, pasta, crackers, flour tortillas and chips are unhealthy and crazy fattening, one bagel for example, contains the same number of calories as five(5) slices of bread. These are all sources of seriously condensed calories that cause big spikes in your blood sugar and insulin levels. Even if you could replace the processed white flour with healthier whole wheat, the remaining ingredients would be high fructose corn syrup and hydrogenated oils (trans fat).
You already know that those donuts, candies, and cookies are nothing but empty calories, A LOT of empty calories, but the sugar they contain also manipulates your insulin levels. A constantly high blood glucose (blood sugar) level causes high insulin levels and eventually builds a tolerance to insulin which often leads to Type 2 diabetes.
For your short term weight loss, lower your sugar level and you will lower your insulin level, and lower insulin levels promote fat burning and weight loss. Less sugar equals fewer calories and less fat.
While you are skipping foods, don’t skip meals. Your body stores fat for emergencies, this dates back to a time when our ancestors were hunters and gatherers. We lived in times of feast or famine and during the feast cycles when food was plentiful, our bodies would store fat for those famine cycles when food was scarce, an emergency supply of stored energy for survival.
Today, food is plentiful and our bodies continue to store fat for survival and a famine that never comes. Skipping meals or extending meals beyond about four hours triggers your body’s survival instinct to store fat.
If you try to lose weight by starving yourself, you will literally have to fight your body to lose fat. You will also end up snacking on anything available or eating too much at your next meal.
You already know this rule, but it’s important. Vegetables will fill you up, help you feel full longer, take longer for your stomach to digest and contain fewer calories than any other food choices. If you go the salad route, be very careful with your dressings and skip the croutons and cheese toppings. If you are open to trying new and healthy vegetables, toss them (fresh or frozen) in your blender with a few ice cubes and a banana and drink them through a straw. Smoothies are a fast and convenient way to add healthy fruits and vegetables to your diet.
Adding nuts to your diet can produce greater weight loss with added health benefits. A moderate amount of nuts or nutter butters can provide healthy calories, healthy fats and are an excellent snack.
Seeds and nuts can lower bad cholesterol, increase the good cholesterol and decrease your risk for vascular diseases. Snack on a handful throughout the day, or add them to your salads for some healthy crunch. Use them in moderation, they are high in calories, but the fiber and healthy fatty acids they contain will help you feel more full and maintain that sense of fullness longer.
As you will be eating smaller meals more often, including one to two low-calorie snacks in your daily diet will help when you’re trying to lose weight. The right snacks can actually help your weight loss.
Snacking is appropriate (and encouraged) when there is more than about four hours between your meals. Remember that skipping meals or going for long periods without eating may make it harder for you to stick to your planned meal or portion sizes and will also trigger that fat-storing survival mode.
Try to keep your snacks low-fat and around 100-200 calories. Examples of healthy snacks include a handful of nuts, one cup greek yogurt, a hard boiled egg, apple slices with nut-butter spread or celery with peanut butter.
Now that you are eating smaller, healthier meals, use this simple but effective “portion control” trick and eat from smaller plates and bowls to make smaller servings appear larger.
You should also try to serve and eat your meals seated at the table and avoid eating while standing, on-the-go, or in your car. You will eat fewer calories seated at the table and avoid eating over the sink or within arm’s reach of the refrigerator as it becomes too easy to grab additional food (and calories).