- Diet & Weight Loss
Get Rid of 5 Pounds in a Week WITHOUT Diet Programs
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.