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12 Science-Backed Ways To Lose Weight Without Dieting

One of the most difficult things you can do is to go on a diet. Research suggests that nine out of ten people who attempt to lose weight fail to adhere to a diet.

Even those who manage to lose weight successfully sometimes have trouble with their bodies. They try to store energy as best they can. Scientists have discovered that severely obese people can make it more difficult to lose weight.

Experts say that extreme diets or juicing are not sustainable long-term strategies to maintain a healthy weight.

There are simple things that you can do to keep fit and happy over the long-term.

Keep hydrated

Drink sparkling water or citrus juice if you don’t like water.

Many patients mistakenly believe they are hungry for thirst.

In 2016, more than 18,000 Americans participated in a study that found those who drank more water felt more satisfied and consumed fewer calories per day. They also had lower levels of sugar, salt, and cholesterol than those who were more dehydrated.

Some evidence also suggests that water may help you lose more calories.

Drinks should be free of artificial sweeteners and sugar.

Numerous studies have shown that excessive consumption of sugary sodas and juices can increase the likelihood of premature death.

Sleep for 7-8 hours every night

We like to believe that we can make it through the day without having to sleep all night. Matthew Walker, a neuroscientist and expert in sleep, claims otherwise. Walker claims that lack of sleep is literally what’s killing us.

It makes us more likely to eat unhealthy food.

Take the time to eat breakfast.

People who eat breakfast are healthier than those who do not.

Research from the Mayo Clinic showed that skippers gained 2 to 3 times as many kilos in one year than regular morning eaters.

Ewoldt suggests that breakfast doesn’t have to be huge, but that it should contain enough food that you are able to resist the urge to eat fatty or sugary foods.

This often means that processed foods are more high in calories and have lower nutritional value.

A high-protein yogurt with nuts and berries is a great way to start the day.

Many nutritionists love yogurt as a breakfast staple.

Monique Tello, a Harvard physician, often uses high-protein Icelandic yogurt with fresh fruits, nuts and seeds.

David Harper, a Canadian cancer researcher, starts his day with a high fat yogurt with some berries and some toasted nuts.

This breakfast is best if you choose unsweetened yogurt, which is naturally low in sugar.

Ewoldt suggested that you include a healthy snack in your morning or afternoon routine. “If you have a small snack that is healthy and filling, but you still feel hungry for lunch, it will make you more able to deal with the choices,” Ewoldt said.

Avoid foods high in sugar or carbohydrates when choosing a snack. These foods include cereals, granola bars and smoothies.

Ewoldt will usually choose cheese, a banana or another fruit. Walnuts are a great option because they are high in protein.

Before you feel hungry, prepare a meal with vegetables

It can be hard to resist processed foods when we are hungry. They are unhealthy for our waistlines, and increase the risk of developing cancer.

Ewoldt states that a daily plan makes healthy eating easier.

He brings his lunch to work at least four times a week, and chooses food that keeps him full for hours. You can make chicken burgers, crispy veggies, hummus, or guacamole.

Eat nuts

Nuts can be a great way to curb cravings between meals and are a good source of protein.

An American study that included more than 81,000 participants found that those who ate a few nuts and seeds each day had a lower risk of developing heart disease. Study participants also found that walnuts helped lower their levels of “bad” cholesterol.

Get up in the morning and exercise

Research has shown that those who exercise in the morning with an empty stomach can burn as much as 20% more body fat. This is because they use more of their stored fats for fuel.

It is important to include more movement in your daily routine, at all times. It has been proven that exercise can improve your health and prevent you from falling ill.

Increase your intake of brown rice and quinoa.

Whole grains such as oatmeal, cracked wheat, brown rice, and crack wheat are great for satisfying your hunger and keeping you full. They are also high in iron, potassium, and vitamins B.

High-fiber foods are easier to digest and can provide us with fuel for hours. This makes them better than processed, nutrient-depleted grains such as white bread, crackers, or white rice.

Take some fruit with you

Another great way to get fiber into your diet is to eat fruits. They are also a great source for vitamins and water.

Give yourself a treat once in a while

Dietitians and food experts all agree that the deprivation or lack of “bad” foods can lead to binging and failure.

It is important to take time for yourself.

ABOUT

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My name is Debra Cargill, I live in my home in Springfield, Massachusetts and have been looking for new direction in my life. I started blogging recently and I've discovered a new passion in life. This blog is all about health, wellness, life issues and about lifestyle in general where I cover a broad range of topics on the subjects....

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