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Get Rid of 5 Pounds in a Week WITHOUT Diet Programs

Updated on February 22, 2014

If you want to lose weight you should avoid temporary diet programs and make the following changes permanent.

When you control how big your meals are, raise your activity level and reduce your daily calories then you can easily lose weight.

By implementing these simple changes you’ll end up with a thinner body in no time.

Limit Your Portion Size

When it comes to the size of your meals bigger isn’t better, unless of course you want a bigger waist. Limiting your portion size is a lot easier than you think. All you have to do is use smaller plates and don’t go back for seconds. This way, even if you fill up your plate you’re eating less overall. Just don’t pile your food a foot high off your plate.

But you need to remember that it takes your brain a little bit of time before it tells your stomach that you’re full. So if you avoid going back for seconds, you might find that your first plateful filled you up.

So eat slowly, enjoy your food and by the time you finish cleaning your plate you’ll probably be full. Once you get this habit set in your mind that you’re not going back for seconds it’s a lot easier to keep from overeating.

Another way to keep your portion size small is to balance all of your meals. Don’t load up on one kind of nutrient; your body needs them all. Make sure you’re getting some protein, carbohydrates and fruit or vegetables in each of your meals.

You can estimate your serving size for each group by keeping it about the size of your fist. But when you’re not at the kitchen table you need to be thinking about the next change you’ll be making.

Be More Active

Yes, that’s a very simple suggestion but it’s also just as simple to actually do. Don’t think about it in terms of exercise, think about different ways you can have fun while being active. There are so many different things you can do to be active and the fact that they’re fun helps you forget that you’re actually getting exercise. You could go on a hike, play some Frisbee, go swimming, wrestle with your kids, play a game of tag, take a bike ride or even climb a tree. Be creative and have fun with being active and your body will appreciate it.

Your body isn’t made to sit around; you’re supposed to be active. But these days it’s so easy to be inactive because of things like cars, escalators, computers and video games. These things are around so that life is easier for us but if we use them too much our body suffers. Too much of a good thing is always bad. The more you sit around the more health problems you’ll see pop up. So sidetrack the potential problems; get up and be active a little bit each day.

You can start small and by small I mean as little as 10 minutes a day. Look at your daily life and see if you can find 10 minutes in your day where you’re just sitting around passing the time. THAT is the ideal time to get up and do something fun that will keep you active. And when you feel that rush of endorphins from being active you’ll realize that your body is starting to function as it should be. Being active actually makes you feel better on top of it being fun. But if you really want to amp up your weight loss efforts then pay attention to the last change.

Consume Less Calories

I know you’ve heard this before and there’s a reason why it keeps being repeated. Calories are a measurement of energy and your body needs energy in order to function. If you’re consuming too much “energy” your body isn’t going to use all of it. Your body is smart, it’s going to stock up on some of that energy, in the form of fat, just incase it needs it down the line. So if you want to melt that fat back off your body you have to trick your body into thinking it needs to tap into its energy storage. To do that, all you have to do is reduce the amount of calories you’re eating each day.

How do you consume fewer calories? Well, if you eat smaller portions as directed above then that’s one way. Then you need to be sure that you’re getting 5 or 6 of these smaller meals throughout your day. This keeps you from feeling hungry, which also keeps you from wanting to overeat. You can alternate between 3 meals and 3 snacks if you’d like. If you go too long without food then your body will think it has to store some fat just incase it happens again, so make sure that you’re eating every few hours.

Another way to consume fewer calories is by again balancing your meals. Take a look at the food groups and pick something from each group for each of your meals. Personally I like to keep most of my fruit consumption toward the first part of my day and my vegetables near the end of my day. So wake up and make sure you’re getting a serving of fruit, protein, carbs and possibly some dairy. If you eat lean sources of protein then you avoid excess fat, which has more than double the calories per gram than protein or carbs. And when you get to the end of the day you can substitute the fruit with a big helping of vegetables. Vegetables usually have very little calories and can help keep you full. Stick to balanced meals and you’ll be on your way to a thinner body thanks to your nutrient-rich meals.

This a simple but proven method to achieve the weight loss that you desire. When you eat smaller meals, be more active and consume less calories you can easily drop 5 pounds in a week WITHOUT diet programs. Now you know how easy it is to become a thinner you.

What Tips Can YOU Give to Help Avoid Diet Programs?

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    • Bendo13 profile image

      Ben Guinter 6 years ago from Colorado Springs, Colorado

      The easiest way to change how your body looks is to change how you live, lynn.

      That's great that you try to eat right and you are active every day, but you want to lose more, right?

      So, you're going to have to really look at your food choices and refine them even more. There are plenty of tips to help you with that above.

      And you may even want to make your workouts a little more intense. They can still be 30 minutes, but you'll want to push yourself a little harder, otherwise your body may just get too used to the workouts you do on a daily basis.

      Hope that helps!

    • profile image

      lynn 6 years ago

      hey there... well I am 176lbs & I really need to lose it

      ....I try to eat right & I workout for about 30mins every day but I stay @ 176 plez help

    • Bendo13 profile image

      Ben Guinter 6 years ago from Colorado Springs, Colorado

      Yeah Missy121, the fad diets are very tempting but if they worked then everyone that used them would be thin!

      I hope you reach your fitness goals with methods like this... be more active and make good food choices, and living healthy won't feel like a chore!

    • profile image

      Missy121 6 years ago

      I think this way is the best way. My cousin ate less and excersised more and she looks great and lost like a stone and a half. My sister is already thin but she really wanted to lose more weight. She followed the atkins and lots of other fad diets. She lost about a few pounds in one year!

      So I think I may follow this! ;-)

    • Bendo13 profile image

      Ben Guinter 6 years ago from Colorado Springs, Colorado

      Glad you got something out of it, Rose Frankie... thanks for reading!

      Yeah Nan Mynatt, it does get harder as you get older and that's why we need to get these habits ingrained in our minds now so that our bodies are ahead of the curve. As we age we just have to pay more attention to what it is we're putting into our bodies and keep active.

    • profile image

      Nan Mynatt 6 years ago

      Great advice about weight loss. I am on a program with Skinny Body Care. The brain reacts to when you are full, the hunger cravings goes away. This fiber make you feel full without any harmful effects. You, as you stated need to exercise. The body is a very complex group of organs. The older you are the harder it is to lose weight, your metabolism slows down. You need to work with the eating and exercise to safely lose weight. Losing weight is not easy. I am glad you shared this advice with the others trying to lose weight/

    • Rose Frankie profile image

      Rose Frankie 6 years ago

      nice info hub

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Thanks howcurecancer, glad you liked it!

    • howcurecancer profile image

      Elena@LessIsHealthy 7 years ago

      One vote up and an awesome impression from me.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Glad you agree, Ingenira! It's a lot simpler than most people think.

    • Ingenira profile image

      Ingenira 7 years ago

      Couldn't agree with you more. Those 3 things are all we need to do !

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      I hope you reach your fitness goals quickly, SJKSJK! Thanks for reading.

    • SJKSJK profile image

      SJKSJK 7 years ago from delray beach, florida

      This is such good advice. I recently joined a gym and have been going every day. I can see a difference immediately, cutting down on meals. No I have to start weight training. You are right on.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Thanks a lot, Alternative Prime! Thanks for reading.

    • Alternative Prime profile image

      Alternative Prime 7 years ago from > California

      Excellent Hub,

      It's amazing how we forget about simple common sense things when it comes to losing weight. All the basic principles which should help anyone to reduce body fat and gain muscle are listed right here in your article.

      Smaller meals, increased cardio activity, a little weight training and anyone should start seeing results...

      Great Hub & Great Info

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Thanks, thayak!

    • thayak profile image

      thayak 7 years ago from San Jose, CA

      Great hub! Nice job Bendo.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      You're welcome, Nash.

    • profile image

      Nash 7 years ago

      Thanks for clearing that out man. Much appreciated.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Hey Nash, small for you isn't going to be the same "small" as it is for others. You need to be getting enough calories each day to support the amount of healthy tissue (muscle) you have.

      You can figure out your basal caloric needs and then figure out how many calories you need on top of that depending on your activities on sites like this .

      You don't have to count calories, but it's good to know that you're going to need a little more calories than others because of your size. If your mood isn't right then try eating slightly more but watch your weight. If you notice that you're still losing weight and you've upped your calories a bit then you should be just fine. In reality if you restrict your calories TOO much you can slow down your metabolism and fat burning efforts. So figure out what portion sizes are best for you and your fitness goals... one size doesn't fit all!

    • profile image

      Nash 7 years ago

      Hey Bendo, nice article once again. Quick question though. I'm 6 foot 4 inches tall and weight around 220 pounds. Now I may not be all flab but it's definitely not all muscle either. I always try and eat smaller portions but considering my size and the intense workout I go through, eating small quantities of food just doesn't cut it for me. I end up getting real cranky and restless Is this a genuine issue or more of a psychological thing?

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      My pleasure, Hello, hello, thanks for reading!

    • Hello, hello, profile image

      Hello, hello, 7 years ago from London, UK

      Thank you, Ben, for a good, solid and sensible advice on diet.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      Thanks, LivingFood! Getting back to a healthy life shouldn't be difficult.

      Yeah, dallas93444 I imagine you'd feel really accomplished at that point!

    • dallas93444 profile image

      Dallas W Thompson 7 years ago from Bakersfield, CA

      I want those pants that young lady has on... the ones that are way too big... I want to experience that feeling!

    • LivingFood profile image

      LivingFood 7 years ago

      These are great tips! It is amazing what small and practical changes can do for you.

    • Bendo13 profile image

      Ben Guinter 7 years ago from Colorado Springs, Colorado

      I'm glad you've stayed away from the fads, twisdale! Your results will last much longer when you make these life changes.

    • profile image

      twisdale 7 years ago

      I agree. I don't participate in the fad diets like jenny Craig, Weight Watchers, etc. Losing weight and diet should be a life choice not just to loose five pounds for an event. I've changed my way of eating and joined the Y. I have lost weight and developed muscle tone. I think everyone should read your hub and make a life change so that they can be healthy and live longer.


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