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How To Effectively Lose Weight Without Giving Up On Your Favorite Foods

How To Effectively Lose Weight Without Giving Up On Your Favorite Foods

Losing weight is always difficult. And giving up your favorite food can feel impossible. So losing weight by giving up your favorite food? Well, that’s beyond imagination. You can’t just give up your favorite food – it’s your favorite for a reason, after all.

But if losing weight requires that you leave behind your favorite foods, then how are you supposed to lose weight when you can’t master that starting step? Well, studies suggest you might be able to reach your goals without such a steep price. Here are few tips you need to follow in order to lose weight even while not giving up your favorite food.

1. Drink water regularly.

Drinking water regularly can work miracles for your weight –– just by helping your body do what it’s supposed to. That simple change helps you eat less and (coincidentally) lose weight. Research shows that drinking water half an hour before meal helps in reducing hunger. Along with its regular job of flushing toxins and waste products from the body, it also improves digestion of foods. This, in turn, ensures that all of the digestive system, digestive glands, liver, and kidneys stay healthy too.

It’s simple as that. So, keep hydrating your body and you will see the difference.

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2. Protein –rich foods.

While eating carbohydrate-rich foods can be counterproductive in your quest to lose weight, protein awaits as your life savior. Proteins have a pretty big say in your hunger levels. Eating proteins gives you a sensation of being full so that you intake fewer calories, thanks to its effect on appetite controlling hormones (GLP-1 and Ghrelin).

By eating proteins, you restrict calories without your consciousness. So add protein to your diet – fish, yogurt, chicken breasts, almonds, eggs. You can always opt for a protein-rich version of your favorite meal, turning your favorite foods into healthier alternatives. Add egg to your breakfast instead of grain-based products and see the change for yourself.

3. Walk, walk and walk!

Just eating won’t help if you spend all your time in a chair and never give your body chance to burn the calories. So tie your shoelaces and take a walk. It doesn’t have to be some drawn out stroll or a run that leaves you wishing you hadn’t.

Just do some walking at your own pace for at least an hour a day. And if you’re feeling adventurous, it might be an even better choice to have a walk in nature than on a treadmill.

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4. Build lean muscle.

Building lean muscle does wonders in the long run for both your body’s metabolism and your weight. Lean muscle will burn your calories and helps you lose more simply because your body needs more calories to sustain itself. But in order to reap those rewards, you have to invest in turning your body structure from more fat and less muscle to more muscle and less fat.

As you chart your weight initially, it might seem to be unaffected because you’re burning down of fats and building up lean muscle to add to your weight. But after the initial adjustments, lean muscle will burn more calories than you can imagine.

5. Fitness tracker.

Getting a fitness tracker on your cell phone to monitor your physical exercise can also help you reach your goals. The app can record all sorts of data, like how many steps you’ve taken, or how many stairs you have climbed.

Some apps even have challenges to entice you to break your personal records every day and grow daily. You may find yourself having difficulty saying no to it. Track your daily and weekly records and challenge yourself to see better results.

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6. Fiber-rich foods.

Another food tip to do away with your appetite is to intake fiber-rich foods. Fiber-rich foods will give you the sensation of fullness by reducing your hunger. They form gel when they come in contact with water, which allows food to remain in the stomach for a longer period of time.

This also slows down the digestion. Add beans, oats, asparagus, oranges and flax seeds to control your appetite and food intake.

7. Eat without electronic distractions.

Eating without distractions helps you eat less. If you pay attention to eating, you tend to consume fewer calories. Research has shown that people who eat while using electronic devices, like while watching TV or using smartphone or computer, lose track of how much they have already eaten and thus succumb to overeating. So avoid getting distracted while eating and pay attention to eating to eat less and lose your weight.

8. Yoga.

Yoga has lots of benefits, including its effect on body weight. It helps you attain physical, mental, emotional as well as spiritual, well-being. At the same time, it makes your body flexible while also helping you to work up a sweat and burn calories.

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You can start with simpler forms of yoga as a beginner. With regular practice, you can work your way up to complex stances and forms of yoga to help you naturally attain a healthy level of physical well-being. As a bonus, by helping to relieve your stress, it helps in reducing your weight.

9. Using smaller plates.

Using smaller plates helps you eat less by making you believe that you have eaten a full meal, while using larger plates with the same amount of food will make the food amount look insufficient, causing you to add more and eat more.

So if you have some foods that are known to add to your weight, serve them on smaller plates and serve healthy foods known to decrease appetite and hunger in larger plates. This is a trick that you can certainly use to your advantage.

10. Serving unhealthy foods in red plates.

This weird trick has been shown to work well to help you reduce appetite and weight. If not, it works with snack foods ,which are unhealthy for you. Research has shown that people eat less from red plates than from blue or white plates.

Perhaps it’s because of the association of the color red with danger that has been ingrained in our brain that sends us ‘stop’ signals. This stop signal helps us eat less and thus gain less weight. While you can eat your favorite foods, it certainly helps if you can restrict them.

Featured photo credit: Wikipedia via upload.wikimedia.org

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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