International No Diet Day 2024: 10 Ways To Lose Weight Without Dieting

Do you often wonder if there’s a way to lose weight without dieting? Losing weight doesn’t have to involve restrictive diets. You can focus on making gradual, sustainable changes to your lifestyle, such as incorporating more physical activity into your routine and making healthier food choices. On this International No Diet Day, we spoke to our expert Dr Bimal Chhajer, Former Consultant, AIIMS and Director, SAAOL Heart Centre, New Delhi, who listed various ways to lose weight without dieting.

How To Lose Weight Without Dieting

healthy-food

1. Focus on Nutrient-Rich Foods

“Rather than counting calories or following strict meal plans, you should focus on consuming nutrient-dense foods. Make sure to fill your plate with colourful fruits, vegetables, lean proteins, whole grains, and healthy fats”, said Dr Chhajer. These foods not only provide essential vitamins and minerals but also keep you feeling satisfied longer, reducing the urge to overeat.

According to a 2014 study conducted on young women, it was found that consuming high-protein yoghurt as a midday snack resulted in decreased feelings of hunger and reduced calorie intake during subsequent meals.

2. Practise Mindful Eating

Mindful eating involves paying attention to your body’s hunger and fullness cues without judgement. You should slow down during meals, savour each bite, and listen to your body’s signals of hunger and satiety. According to a review of eight studies, it was found that individuals who consumed meals at a slower pace exhibited a notably lower Body Mass Index (BMI) compared to those who ate quickly.

Also Read: Oatzempic For Weight Loss: Expert Explains How This Drink Helps In Losing Weight

smaller-plates

3. Use Smaller Plates For Eating

Dr Chhajer added, “Another way to shed kilos without dieting is by opting for a smaller plate while eating. This way you tend to eat less since it makes your servings appear larger.” According to a randomised controlled trial by Pediatrics, it was found that Opting for smaller plates decreases food consumption while creating the illusion of having consumed a larger amount.

4. Stay Hydrated

Several bodily functions depend on water, including digestion and metabolism. Many people mistake hunger for dehydration when they feel hungry. Hence, you should aim to drink plenty of water throughout the day to stay hydrated and curb unnecessary snacking. According to a study by Clinical Nutrition Research, it was found that consuming water before a meal led to a reduction in food intake, with no significant impact on feelings of fullness. You can even add herbal teas and infused water to add variety and flavour to your hydration routine.

5. Prioritise Sleep

Did you know inadequate sleep can disrupt hormones that regulate appetite and lead to weight gain? Therefore, do not compromise on 7-9 hours of quality sleep each night to support your body’s natural processes. You should establish a relaxing bedtime routine, limit screen time before bed, and create a comfortable sleep environment to promote restful sleep.

stress

6. Avoid Stressing 

“You need to reduce your stress levels as it can disrupt your hormonal balance, which can increase your appetite, leading to weight gain. When stressed, the body releases cortisol, which can increase appetite and cravings for sugary, fatty, and salty foods”, added Dr Chhajer.

Also Read: Cardio Or Weightlifting: Expert Explains Which Is Better For Weight Loss?

7. Say No To Sugary Drinks

While sugary drinks can be tempting, however, it is necessary to refrain from consuming them to lose weight. According to a 2020 study, it’s quite simple to ingest extra calories from sugary beverages since liquid calories don’t impact feelings of fullness in the same manner as solid food does.

8. Add Probiotics To Your Diet

According to Frontiers in Physiology, a connection between gut and brain function was established, indicating that probiotics may impact weight, fat mass, and mood. Probiotics may influence weight loss through various mechanisms, such as appetite regulation and gut microbiota modulation.

Add Spices To Your Diet9. 

While chilli peppers alone won’t magically melt away pounds, they can play a supporting role in weight loss efforts. According to a review by the International Journal of Food Sciences and Nutrition employing diverse doses of chilli consumption, ranging from a single meal to continuous intake over 12 weeks has been determined to promote weight loss. Chilli primarily targets fat metabolism, energy expenditure, and thermogenesis in this regard.

10. Set Realistic Goals

Set realistic and achievable health and well-being goals instead of focusing solely on the scale. Celebrate small victories along the way, whether it’s increased energy levels, improved mood, or enhanced fitness abilities.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]

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