Is it possible to lose weight without dieting? Of course it is, but you will need to make a few simple changes to achieve this goal.
If you have a few pounds to lose then read on to find out a few possible changes you can make that can have a big effect on your weight.
#1: Change your plates
You would think that choosing to eat from a smaller plate would help to cut down your portion sizes, but in reality all we do is stack the food on top.
What you should do though is look to change the colour of the plates you eat from.
In a study undertaken at Cornell University, a change in the colour of the plate you eat from could result in a 18% reduction in the number of calories consumed.
They discovered that using darker coloured plates were best as the lighter colours would result in more food and therefore calories being consumed as the lighter coloured plate would disguise the portion sizes.
#2: Watch out for ‘healthy’ foods
Many so-called healthy foods contain hidden sugars that will cause a spike in your blood sugar levels, which cause further cravings for sugar once burnt.
Even fruit contain calories, so you need to be mindful of how much of this you consume.
Another reason to be wary of too much fruit is that the sugar that it contains is fructose that does not cause a rise in your insulin levels that causes appetite suppression, so you can consume a lot of fruit without ever getting full.
#3: Put those snacks away
If you tend to snack a lot throughout the day then I would suggest storing these snack foods out of sight, and perhaps out of reach too.
The harder it is for you to get to these snack foods the easier it will be for you to ignore them. And therefore helping to cut your calorie intake.
#4: Drink from a tall glass
Research has shown that we tend to fill shorter glasses more than we would a taller one, which if you are a fan of soft drinks or alcohol would mean that you are unwittingly consuming extra calories.
As well as using a tall glass for your drinks, you should also pour the drink into the glass while looking down on it as this will help the glass look fuller, therefore cutting the amount you consume too.
#5: Don’t serve your food at the table
If you tend to put large tureens of food on your table for dinner then you are making it easier to help yourself to ‘seconds’.
Research has suggested that if you keep the leftovers in the kitchen then you will eat 19% fewer calories as it will be less tempting to fetch the second helping.
Like the saying says, “Out of sight, out of mind”.
#6: Watch where you eat
Where you eat also has an impact on how much you will eat, with those who sit and eat in front of the TV shown to eat more calorie-rich foods.
Research has suggested that you should eat outside in the summer, and to avoid restaurants with low lighting if you want to avoid overeating.
#7: Make sure to chew
According to a study published in the Academy of Nutrition and Diabetics journal, those who chew their food thoroughly were able to cut their calorie intake by as much as 88 calories per meal.
The reason for this reduction is that chewing thoroughly will give your brain time to realise that it is full.
Your brain will usually take around 20 minutes to receive the signal from your stomach that you are full. During which time you could have already consumed more than you should.
Well, there you have it. You don’t need to diet to lose weight, but with a few lifestyle changes you can certainly start seeing a few positive changes to those numbers you see on the scales.