One can lose weight without any efforts by following 30 healthy steps as losing weight is not a much harder effort as it’s been thought or made. I’m not asking one to do 1.5 -2 hours of workout daily and follow a crash diet or yo-yo kind of diet. Lets find the simple 30-ways-to-lose-weight-without-much-effort in our daily routine.
1] Go for balanced meals
Going for a healthy diet might full your appetite by providing you all the essential nutrients. It must be planned from the Food group.
Shorten your shopping trip
Eat before going to your shopping, as this will help you to keep control on your cravings. And will also help you purchase only the required items on your list. Select the healthy options like go for whole pasta, brown rice, multi-grains wheat flour, etc. Always read the ingredients and nutritional labels before buying.
Eat slowly with controlled portion
Controlling your portion size is key for weight control. Always is a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Full your plate with healthy options and hence should select from the five food group. For e.g., make half of the plate with fresh fruits and veggies. You can go for rice in your diet, but instead of going for 1 cup you should opt for ½ cup once in a day.
Buy Ready-to-eat snacks
Having snacks in between your 3 big meals help you curb your appetite. Select healthy snacks that helps you feel full your appetite. For eg. You can go for roasted channa, fruits, vegetables, yogurts, nuts and seeds, etc. These help bulk your meal and full your stomach and they are easily available.
Keep yourself hydrated
Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water to help remove toxins from your body and boost your metabolism naturally.
Leave out one ingredient from your dish
Use nonstick cookware to lessen the amount of butter and oil while cooking. It will help you cut down calories and also the preparation time.
Go for healthy sleep
A shortage of sleep lowers level of leptin in your body, with the result being that you feel hungrier. Canadian researchers observed the connection between sleep patterns and obesity and found that people who slept 5 to 6 hours a night gained 4.5 pounds more than those who dozed for 7 to 8 hours nightly. So a maximum of 8 hours of sleep is necessary to start up the day. By having an enough sleep you can keep a control on your appetite also.
Savor a night time snack
Those who goes for a healthy night snacking, for eg. Air-popped popcorn (without butter and oil), it helps you get 250% more whole grains and about 22% more fiber than those who goes for unhealthy snack options. High fiber helps you keep your blood sugar in control and hence you feel full for long duration.
Exercise is important
Exercise helps you curb your cravings and lose weight without any effort in a healthy way. It increases the energy expenditure and burn calories and also adjusts the signals of satiety and reduces food intake.
Cut back on Sugar
Sugars have calories but no nutritional value. If you want something sweet, eat fresh fruits or use cinnamon-cardamom powder or stevia (natural sweetener). Adding sugar spikes blood glucose, which indirectly contribute to weight gain and leads to lifestyle disorders. Also sugars are high in glycemic load and index which means it releases sugar quickly into your bloodstream.
Time your meals
Eating meal in a set schedule means that your body gets fueled up at the right time. Your last major meal should be lightest of the day and should eat 2-3 hours before bedtime.
Failing to eat on time frequently will slow down your metabolism and the long gaps will make you overeat.
Avoid Table salt
Excess sodium increases blood pressure because it holds excess fluid in the body which creates an added burden on the heart.
Limit alcohol & quit smoking
Alcohol is considered as a empty calorie which takes atleast 3-4 days to get digest. Meanwhile the fat that our body gets from our regular meal makes the fat requirement on double/triple and hence gets stored in our body.
When a person smokes, the lungs get de-oxygenated by carbon monoxide and nitric oxide which is harmful for the overall health.
Include much of soups & salads
Always start your meal with a salad or a soup packed with veggies, to help you control hunger and feel satisfied sooner.
Eat more fiber
There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg over 4 months.In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin. Include much of fiber and lose weight without any effort.
Opt for unpolished whole grains instead of refined grains
Unpolished whole grains are low in GI which helps the blood sugar level to rise in a controlled fashion, providing a consistent source of energy over a long period and helps you control food cravings, resulting in decreased appetite.
Healthy Food Combination
Food combination plays a very role in maintaining a healthy weight and lifestyle. For eg. Mixing dal/pulses along with cereals completes the protein; eating protein along with fiber will help you to lose weight easily and provides you satiety value.
Cut back on liquid calories
Soft drinks or sweetened drinks are only for empty calories along with simple sugar. It will only increase your insulin and might get stored into those extra fats and nothing more.
Go for herbal tea/ Detox water
Keeping yourself hydrated is one of the key point but most of my clients feel it difficult to drink only water to keep them hydrated, so hence end up with 5-6 glasses a day. Hence keeping hydrated doesn’t mean that you have to drink normal water only. One can opt for tender coconut water, herbal tea, detox water, plain buttermilk, plain lemon water, lassi, milkshake, smoothies, homemade soups & stews, soda water, black coffee, etc to make fulfill the water requirement. One can easily follow and lose weight without any effort.
Eat atleast one meal with the family
Eating one meal with the family especially dinner makes you feel distress and happy. Spending time with the family makes you get familiar with the new foods. Family dinners allow for both “discussions of nutrition and provision of healthful foods,” says Matthew W. Gillman, MD, the survey’s lead researcher and the director of the Obesity Prevention Program at the Harvard Medical School. Makes the kid interact with the adults and learn new and interesting things. One can easily follow and lose weight without any effort and spend an ample of time to make a healthy bonding among all the member.
Opt for healthy eat-out options
Eating out is convenient but it’s all associated with weight gain. But by adopting a few healthy habits, you can enjoy eating out without packing on extra pounds.
Burn 100-200 calories more than consumed
Doing some functional training either gym or free-hand exercise is one of the good habit towards healthy life. Also after every major meal one should do some 10-15 minutes brisk walk. Burning extra calories than consumed is good to stay fit and healthy.
Opt for tomato- or green- based sauce or chutney over mayo or white sauce
Mayo or white sauce makes you the food tastier but again all tasty meals are not healthy. To make it healthy I always suggest either go for low-fat cheese spreads or tomato-based sauce/ green chutney which make the side dishes healthier too. Mayo or white sauce is rich is calories and unhealthy fats.
Distress yourself through mediation and smiling
Today’s generation is full of stress and anxiety. But still you have to overcome these with. I use to ask my clients that whenever you feel stressed, always try to remember the good moments that you had lived in your past or keep the photos nearby which makes you smile. Also it’s good to mediate in the early morning in the fresh air. Also one can opt for herbal soothing beverages too.
Try eating new and different foods in the market
It’s been observed that when you go for the shopping either for the vegetables or in the supermarket, generally we pick those which are familiar to us. Like in the vegetables most of the people pick veggies which are common in the household even when it comes for the buying of whole grains or breakfast cereals we generally pick oats, corn flakes, multigrain flour, etc.
But have you ever tried something new? Have you explored the market well? Instead of oats there are breakfast cereals like quinoa, ragi flakes, bajra flakes, wheat bran flakes, wheat germ, etc.
Plan by the week
Today everyone is working and busy in their life. Hence it’s always good to plan ahead. It’s more efficient and easy to plan the entire week’s menu instead of day to day. This is one of the 30 ways to lose weight without much effort which is easier and planned earlier.
Have cheat meals once or twice a week
One should not deprive from the nutrients but that doesn’t mean that you should not enjoy your cheat meal . Cheating a meal once or twice in a week helps you stay healthy mentally and physically and hence you will enjoy the ongoing diet process lifelong. Don’t punish yourself from not consuming your favorites, as then it will lead you to crave for more which indirectly leads to unhealthy snacking or you will end up with your dieting.
Look for shortcuts
Simplify meal preparation and save time by cutting the vegetables and fruits earlier or go for fresh pre-cut vegetables from the supermarket. Rather than cooking much it’s good to prepare easy and feasible meals like oatmeal, multigrain bread with egg whites, smoothies/milkshake, pancakes, etc.
Adapt menus to the season
Always go as per the season. Use the freshest foods available in the market. Recently harvested foods are often available in the local farmers market.
Make pleasure a priority
Losing weight may require you to cut down on your favorite foods. But that doesn’t mean that you have to restrict yourself much. Create your own favorite foods with the healthy options. Like for eg. If you like wraps then choose the whole wheat/multigrain base instead of white flour base, make it delicious with the tomato-based and green chutney based sauce over mayo.
“Understand your body and then get cracking on losing weight..”