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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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