How to lose weight without trying: A busy mom's guide to success
Lose Weight without Dieting
Let me be clear, I'm just a regular mom of 2 small kids, not a fitness fanatic. I don't have time to work out regularly at the gym nor do I have time to shower some days. I started thinking about how I can shed some pounds before my sisters wedding in September. One thing I realized soon after joining the gym is that I have no time to go to the gym. Even if I wanted to go to the gym, by the time I rush out of the house to arrive at the gym after the kids bedtime routine, the gym is closed. I'll admit I did work out for a good 6 weeks but I didn't see any physical results at the end of it. I'm going to outline some strategies that are working for me so far, most of which are strategies you can put to use at home.
Lose Weight without Dieting
Here are some portion facts that might help you find the right portion for yourself:
Vegetables and Fruit
- 125 mL (½ cup) fresh, frozen or canned
vegetable or fruit or 100% juice
- 250 mL (1 cup) leafy raw vegetables or
- 1 piece of fruit
- 1 slice (35 g) bread or ½ bagel (45 g)
- ½ pita (35 g) or ½ tortilla (35 g)
- 125 mL (½ cup) cooked rice, pasta, or couscous
- 30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives
- 250 mL (1 cup) milk or fortified soy beverage
- 175 g (¾ cup) yogurt
- 50 g (1 ½ oz.) cheese
Meat and Alternatives
- 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
- 175 mL (¾ cup) cooked beans
- 2 eggs
- 30 mL (2 Tbsp) peanut butter
The problem with not keeping track of how much you're eating is that you end up eating more than you should. More food= more calories=more weight. I don't have a hard and fast way of keeping track of portion size but I try to be aware of when my body feels full. Slowing down your eating and chewing more seems to give your brain more time to tell my body when it's actually full. Slowing down is a hard one for me. I also try not to let my husband plate my food for me as he usually gives me way too much. The key for how to lose weight without trying really comes down to common sense in food planning.
A portion is the amount of food you decide to consume for snacks and meals (like a handful of dried cranberries or a plateful of spaghetti). A serving is the amount of food experts recommend you eat (like a cup of yogurt or an ounce of bread). Check the nutritional label on your food products for recommended serving sizes and make your portion size as close the recommended serving size.
I've been planning our weekly family meals every Sunday night. Since I've been trying to lose weight without working out, I've been finding tasty, healthy and fat burning recipes to share with my family. I usually just ask friends for recommended healthy recipes or find recipes online. Since regularly meal planning, I find I snack less and I feel generally more nourished. Also, I find I eat a better variety of foods when I plan ahead. We do vegetarian meals, meat/protein meals, seafood meals ect.
Going sugar free has really helped to drop the pounds because by taking sugar out of the equation, I find I eat less food in general, and the food I am consuming is a lot healthier. Also, eating sugary foods is not only addictive, it also is a guaranteed way to put on weight. Another thing to note about sugar is that sugar is not just found in processed foods, it\s found in fruit too. So by limiting my fruit intake and increasing my vegetable servings, I'm losing weight without trying.
My example meal plan outline
Eating nutrient rich and fat burning foods
Did you know that some of the most delicious foods are good for you and some are even superfoods? Here are some of my favourite foods that allow me to lose weight without dieting:
-blueberries: these bad boys are high in antioxidants and gives you 4 grams of fiber from a 1 cup serving size. Blueberries are so delicious, you will have lost weight without trying before you even know it!
apples: also high in antioxidants, apples make you feel full. The antioxidants prevent belly fat by targeting your metabolism. Our house is usually full of apples because they’re so handy and portable.
-coconut oil: I started cooking my meats and stir frys in coconut oil. A fitness fanatic friend of mine recommended spreading a bit coconut oil and honey on toast. Coconut oil is said to boost metabolism, stabilize blood sugar and increase the burning of energy.
How to lose weight without working out
Lose weight without trying by drinking carbonated water
Drinking more water
Water is great because it fills us up and keep us from overeating. I’ve been trying to drink 8 cups of water a day (I’m only up to 6). One thing that motivates me to drink more water is to carbonate the water and add lemon juice to it. Because water is so accessible, you can literally say that by drinking water you lost weight without trying.
I personally don't like the taste of flat or tap water, so we invested in a soda stream carbonater. It pays for itself in a couple months because you don't have to buy sparkling water from the store anymore. I put a little bit of lime and/or lemon juice with my sparking water, and voilà! An instant motivator for drinking more water throughout the day.
Building fitness into the daily routine
How to lose weight without working out? When you’re busy juggling kids activities, meals, naps and diaper changes, it’s hard to carve out exercise time for yourself. I’ve learned to build my fitness into my daily routine, with the kids. Here are some activities that have worked so far in achieving my goal of weight loss without trying:
-Going for a brisk walk with baby in the stroller and toddler on the run-bike.
-Doing workout videos on youtube while the kids nap (that’s if I don’t fall asleep from exhaustion at this point)
-Playing tag with my 3 year old.
-Going for a power walk or run after my husband gets home and after the kids are in bed
Getting more sleep
First of all, the more sleep you get, the less eating you will partake in. Getting the sleep you need will reduce stress and anxiety and, in turn, will reduce belly fat.Also, getting the sleep you need gives you the energy you need to tackle your day. Getting enough sleep is literally weight loss without trying.
Sleep: lost weight without trying
How to lose weight without trying
What has been the most successful strategy in losing weight?
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