Lose Weight Without Dieting
Do you think it’s possible to lose weight without being on a diet? Indeed it is! You simply need a little bit of planning. One change at a time, integrate this advice in your daily routine:
1) Don’t skip meals
Unfortunately, skipping a meal and thinking you will cut calories from your caloric balance sheet has its share of consequences! Indeed, your body, as well-designed as it may be, will instinctively try to make up for that deficit somehow: that is, by making you nibble a few bites here and there throughout the day, which is not ideal for your caloric intake! And for those who think that breakfast is an option, think again! This meal enables you to maintain your energy levels before lunch. Remember that your brain and muscles need carbohydrates, so you need to supply them… especially when you wake up!
2) Add nutritious snacks
To avoid energy drops, adding snacks to your schedule is a very good idea. But what is a nutritious snack? It must contain both carbs for fuel, and proteins to sustain you until the next meal. One hour before a workout, this rule must be slightly modified: a source of carbohydrates is enough, as proteins take longer to digest.
3) Include variety
A variety of foods from the 4 groups of Canada’s Food Guide will ensure that you meet all your needs in vitamins and minerals. However, variety involves doing more than this! Indeed, you can indulge in a few treats, these little sweets that you might have eliminated from your diet. This way, you will avoid the frustration associated with deprivation, and in turn, you will avoid potential cravings!
4) Stay well-hydrated
It is recommended to drink between 1.5 and 2 L of liquid per day for women, and 2.5 to 3 L per day for men. Of course, water should be the drink of choice, as it hydrates without adding extra calories, but you should know that all liquids count, even soups and pottages! Do you think you meet these requirements? To do so, I suggest you carry a bottle of water wherever you go, and take a sip every 15 minutes.
5) Listen to your body
Your body is the best gauge of the quantities you need, so listen to it! Eat when you are hungry (not just because it’s meal time), and stop when you are satisfied (the satiety feeling kicks in about 20 minutes after the beginning of a meal, so eat slowly!). But what does this mean in concrete terms? Hunger is felt when digestion of the previous meal is complete, which results in gurgling, an empty feeling in the stomach, lack of energy, and difficulties to concentrate. Satiety creates a feeling of well-being and fullness after a meal, and manifests itself through optimum energy, a need to be active, and of course, when the stomach is just enough full (not too much!).
Now, it’s your turn to tell us about your personal tips to avoid diets!
By Valérie Noël