10 ways to lose weight without diet or doctor
How to Lose Weight Slowly and Sustainably
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| lose weight without diet or doctor |
Introduction
While it's possible to lose weight quickly, many experts recommend losing weight slowly and sustainably. This is because rapid weight loss can be difficult to maintain, and it may lead to health problems such as gallstones, kidney stones, and hair loss.
10 Tips for Losing Weight Slowly
1. Eat breakfast every day
One of the most common habits among people who have lost weight and kept it off is eating breakfast every day. Experts say that many people think skipping breakfast is a great way to cut calories, but they end up eating more food throughout the day. Try a bowl of whole-grain cereal with fruit and low-fat dairy for a quick and nutritious start to your day.
2. Close the kitchen at night
Set a time when you will stop eating so you don't give in to late-night snacking or mindless snacking while watching TV.
3. Choose your fluids wisely and avoid sugary drinks
Sugary drinks pack on the calories, but they don't reduce hunger like solid foods. Quench your thirst with water, sparkling water with fat-free milk or low-fat milk, or small servings of 100% fruit juice.
4. Eat more fruits and vegetables
Eating plenty of low-calorie, high-volume fruits and vegetables will help you eat less of the other foods that are high in fat and calories. Pile on the vegetables instead of the meat, or start your lunch or dinner with a salad or bowl of broth-based soup.
5. Replace refined grains with whole grains
By replacing refined grains like white bread, cakes, cookies, and pastries with whole grains, you'll add much-needed fiber and feel full faster, so you're more likely to eat a reasonable portion. Choose bread, pasta, brown rice, bran flakes, popcorn, and whole-wheat rye crackers.
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| lose weight without diet or doctor |
6. Stock your kitchen with healthy foods
Another simple strategy to help you cut calories is to control your environment - everything from stocking your kitchen with plenty of healthy options to choosing the right restaurants. This means avoiding temptation by staying away from all-you-can-eat restaurants.
7. Reduce the size of your portions
Even if you don't do anything else, cutting your portions by 10-20% will help you lose weight. Restaurants and home cooks alike tend to serve portions that are larger than necessary. Work on shrinking your portion sizes by replacing larger plates with smaller ones.
8. Boost your daily movement to improve your overall health and well-being.
Regular exercise is essential for healthy weight loss and maintenance. For optimal health, aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week.
9. Protein at every meal and snackit's important
Adding a source of lean protein to every meal and snack will help you feel full longer so you're less likely to overeat. Try low-fat yogurt, a small portion of nuts or peanut butter, eggs, beans, or lean meat.
10. Switch to lighter alternatives
Whenever possible, use the low-fat versions of salad dressing, mayonnaise, dairy products, and other products. This way, you can cut calories without even trying. For example, use skim milk instead of cream in your coffee, and use a little vinegar on your salad instead of piling on the dressing.
Conclusion
By following these tips, you can lose weight slowly and sustainably, and you're more likely to keep it off for good.
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