How to Weight loss in your home Dieting and Without Dieting ?

 How to Weight loss in your home 

Dieting and Without Dieting ? 

Hi Friends, 

You can see how to weight loss in your home. Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans. You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help. 



However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.

➤ Chew Thoroughly and Slow Down

Your brain needs time to process that you’ve had enough to eat. Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes.

How quickly you finish your meals may also affect your weight. A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eater. Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

Eating your food slowly can help you feel fuller with fewer calories. It is an easy way to lose weight and prevent weight gain.

Use Smaller Plates for Unhealthy Foods

The typical food plate is larger today than it was a few decades ago. This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger. On the other hand, a bigger plate can make a serving look smaller, causing you to add more food. You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates. Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.

➤  Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1. One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods. 

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs. In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more. This is also linked to weight gain. One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible.

Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry. On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge. If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

➤  Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake. Viscous fiber forms a gel when it comes in contact with water. 

This gel increases nutrient absorption time and slows down the emptying of your stomach. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber. Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake. Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not. If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect. Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

➤ Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially at restaurants. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity. One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%. Serving yourself just a little less might help you eat significantly fewer calories. 

And you probably won’t even notice the difference. Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

➤ Eat Without Electronic Distractions

Paying attention to what you eat may help you consume fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting. Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present. If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. 

These extra calories add up and have a massive impact on your weight in the long term. People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

➤ Sleep Well and Avoid Stress

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed. Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake. What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

🔺  Ways to Lose Weight without Dieting  🔺

⏩ Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

⏩ Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.

⏩ Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

⏩ Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."

⏩ Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.

⏩ Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.

⏩ Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.

⏩ Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.

⏩ Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.

⏩ Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

 

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