Lose Weight Without Dieting

Admit it, that title caught your attention, didn't it?  Now that we have you hooked, let's look at how it really is possible to lose weight without dieting. 

How many diets have you tried?  According to a Gallup Poll in 2005, Americans reported they have tried to lose weight an average of seven times in their lives. This includes 24% of Americans who have tried to lose weight once or twice, 28% who have tried between 3 and 10 times, and 11% who have tried more than 10 times. A third of Americans, 34%, say they have never tried to lose weight.  Which group do you fall into?

Regardless of which group you are in, it is possible to lose weight without dieting.  If you look up the word "diet" in the dictionary, one of the definitions is:  "such a selection or limitation on the amount a person eats for losing weight".   Doesn't that sound like a temporary event?  It does to us!  We want you to make a "lifestyle change" not a diet that is a temporary change in what or how much you eat.  Make changes to live by for the long-term.  Make choices to feed your mind and body.  Make selections that will provide you with the energy to not only sustain life, but to improve how your body functions.

Here are some ways you can lose weight by making lifestyle choices.

1. Cut back on the sugary drinks.  The U.S. ranks 1st among countries for soft drink consumption per capita.  We consume ~15 ounces per day!  On top of that, 21% of the sugar in the average American's diet comes from soft drinks.  Ditch the soft drinks! Go for water flavored naturally with fruits, cucumbers or ginger.
2. Use a smaller plate when setting the table.  Back in the 18th century the size of a dinner plate was 7 1/2 to 9 inches in diameter; in the 20th century that size grew to 10 1/2 inches; now the American plate is at least 12 inches in diameter.  Look in your grandparent's china cabinet and compare their dinner plate to that in your cupboard.  It's probably the size of your side or salad plate.  By using a smaller plate, you lessen the "need" to fill every inch of the plate with food.
3. Shop in the perimeter of the grocery store.  Did you know the healthier food is located outside of the aisles?  Spend more time in the produce department buying fresh fruits and veggies.  Stay away from the pre-prepared or highly processed foods.
4. Eat breakfast every day.  In a previous blog, we talked about the importance of eating breakfast.  Click here to read that blog entry.  Take the time to make a healthy breakfast, even if you have to prepare it the night before.  This will set the tone for your metabolism each day.
5. Eat more often throughout the day.  Eating smaller meals more frequently will help prevent from overeating because you are "starving" at mealtime.
6. Add physical activity to your day...EVERY DAY!  Yes, we said every day.  That doesn't mean you have to be in gym 7 days a week.  Step away from the computer and walk through your neighborhood or in a park.  When you go shopping, park a little further from the door.  Go "old school" and wash your dinner dishes by hand...you burn some calories that way!  Just be active.
7. Add protein to every meal/snack.  Protein can help you feel fuller, longer.  This can prevent you from overeating in your next snack/meal.  Choose low fat yogurts or Greek yogurt, lean meats, beans and nuts.
8. Don't deny yourself the "comfort" foods you enjoy.  If you attempt to totally eliminate the foods you love, you'll want them more!  Think about moderation.  You can have that creamy dessert, just not every day.  Look at ways to make your comfort foods healthier by making small substitutions without sacrificing flavor.
9. Choose items from the appetizer menu at restaurants.  Smaller portions can cut back on calorie intake.  If that isn't possible, ask for a "to-go" container when your meal arrives.  Place half of the entree in the container for another meal.  Don't be afraid to ask for alternatives to the preparation of your meal also.  Even though it's not on the menu, that doesn't mean it's not in the kitchen!  Just ask.
10. Put the "closed" sign up in your kitchen after dinner.  Mindless snacking in front of the television or computer at night can pack on the pounds.  Eat your meal, have a healthy dessert if you choose, but stay out of the kitchen until it's time to prepare breakfast.  Better yet, brush your teeth after your last meal and you might be less likely to eat again!

These are just a few ways you can lose weight without dieting.  Remember, make lifestyle changes that are permanent.  Eliminate the constant yo-yo dieting that Americans have become accustomed to.  Also, remember to make small changes in your life...don't try to change everything at one time.  Baby steps will get you to your goal!

If you still need help, stop in at PROMATx Health Club and speak with a trainer or nutrition specialist.  We can guide you and put you in the right direction to meet your goals and live a long and healthy life!