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Health and Fitness News

Done with Dieting

How to lose weight without food restrictions.

Restricting the foods you eat isn’t an easy way to go about losing weight. It leaves you feeling hungry, without the ability to eat your favorite foods. Making things worse, everyone else around you is eating whatever they want.

You’ve tried the weight loss thing. Over and over and over again. Name a diet and you’ve tried it. Sure, you lost some weight, but you didn’t keep it off. Now, you’re tired of your yo-yo dieting and are ready for something that lasts.

While there are many diets that lead to weight loss, most aren’t sustainable for longer than a few weeks or months. Many people discover that lifestyle changes are the best way to succeed at weight loss. With lifestyle changes, you're not on a strict diet. Rather, you make a shift in how you view food and health. Here’s how to get started.

Drink More Water

Water is necessary for life. It’s also a key player in weight loss and weight management. Drinking a glass of water before each meal is one way to reduce the number of calories you eat. Drinking water also means you’re not drinking sugar-filled beverages like soda, juice, or sweet tea. These may be delicious options, but they’re also extremely high in useless calories.

Close the Kitchen

You filled up at dinner time, so why are you back in the kitchen looking for something to munch on before bed? Most likely you’re bored or are snacking out of habit. One way to eat fewer calories is to close the kitchen at a certain time each evening. Treat it like a restaurant that has limited hours. Your body can easily go 12 or more hours between meals.

Slow Down

Practice mindfulness when you eat. It’s easy to rush through a meal. Before you know it, you eat too much and are uncomfortably full. Or you’re eating on the go and not thinking about what you’re putting in your body. Studies show that fast eaters are more likely to be overweight. So slow down, enjoy the flavors of your food, and be thankful for each bite. Eat your meals at the table, chew slowly, and take a sip of water between each bite. This gives your body time to realize when you’re full. Then, take the cue and stop eating.

Eat More of the Right Foods

Weight loss isn’t so much about eating less of the bad as it is eating more of the good. When you fill up on nutritious foods, you won’t be as hungry for the junk. Focus on nutrient-dense foods that fill you up and provide lasting energy. By doing so, you’ll eat fewer calories overall. Make sure each meal and snack includes a source of protein and fiber. Cut back on simple carbs, avoid added sugars, opt for baked or grilled dishes rather than fried, and get plenty of fruits and veggies.

Turn off Screens

It’s easy to overeat when you’re distracted. Mindless eating while you watch a movie or scroll through social media is a recipe for weight gain. A few extra calories here and there add up over time. Practice eating without distractions. Turn off the television and set your phone aside while you sit at the table to eat.

Move More

To lose weight, you must consume fewer calories than you burn. This creates what’s known as a calorie deficit. Want to burn more calories? You’ve got to exercise. It’s easier to lose weight through healthy eating than it is by merely exercising, but successful weight loss is most often found through a combination of both. Make it your goal to move more throughout the day. Get at least 30 minutes of exercise five days a week. Include cardio, strength training, and flexibility exercises in your workout routine.