Losing Weight Without Dieting...
is possible by following these healthy eating guidelines.
Losing Weight Without Dieting
The most common way people try to lose weight is by dieting. This may involve skipping meals, following one of the popular ‘Fad Diets’ or by simply restricting existing meal sizes. No matter which one of these approaches people choose to use, they are inherently destined to fail. Eating healthy and losing weight is absolutely possible by simply following a few simple guidelines. Firstly, any restriction of food intake invokes the body’s 'Anti-Starvation Response', which results in reduced thyroid output (this slows metabolism), increased cortisol output (this breaks down lean tissue which leads to further metabolism reductions), increased production and activity of fat-storing enzymes (which means when food is eaten it is likely to be stored as body fat), and increased appetite (which results in more food being eaten and more fat being stored).
Another major downfall of the common ways people try to lose weight is their sustainability. It is impossible to stick to any diet long term because of its restrictive nature as well as because the foods eaten are generally vastly different to what the person normally eats. This ultimately means that the results achieved by following the diet will be short term, leading to eventual weight gain. Losing weight without dieting is possible by following some easy, healthy eating guidelines. This means no more starvation, no more calorie counting, and no more eating foods you don’t enjoy. It is possible because this approach uses fundamental physiological principles/ laws that once you understand and apply, the results immediately follow.
Here Are The Top 7
Nutritional Principles For Losing Weight Without Dieting:
1. Have small, frequent meals Some people who try to lose weight often skip meals in order to reduce their food intake. Whilst reducing food intake is beneficial in order to create an energy/ calorie deficit, skipping meals is not they way to do it. A far better approach is to have small meals often throughout the day. Small, frequent meals help to keep the body’s metabolism elevated, preserves muscle mass, reduces appetite, promotes fat burning in the body and reduces insulin secretion by the pancreas. There are so many benefits to having 5 or
6 small meals a day.
2. Have a portion of protein with every mealIt is also important to consider the composition of the food you eat because it determines the composition of your body; ‘You are what you eat!’ It is actually possible to favourably alter your body composition (less fat and more muscle) by simply altering the proportions of macronutrients (carbohydrate, protein and fat) in your diet. Doing this is one way losing weight without dieting becomes possible.For example, by simply having a portion of protein with every meal and having your carbohydrate intake primarily come from more natural sources like, fruit and vegetables, your body composition will automatically change, no matter whether you exercise or not! This makes eating healthy and losing weight without dieting very easy. 3. Reduce your intake of high-density carbohydrates and increase your intake of low-density carbohydrates. High-density carbohydrates include foods like: bread, pasta, rice and cereals. They are generally refined, grain-based carbohydrate sources. Since they are refined and concentrated sources of carbohydrates, they tend to (but not always) induce an insulin spike in the body by causing a rise in your
blood sugar level.
Insulin promotes fat production and storage as well as inhibits fat mobilisation and utilisation (fat burning) in the body. For maximum weight loss to occur, it is best to keep insulin as low as possible. By having more of the low-density carbohydrates (broccoli, cauliflower, green beans, carrots, tomatoes, etc.), which are the more fibrous vegetables, carbohydrate and calorie intake can be reduced without compromising nutrient intake. Since the low-density carbohydrates don’t contain much carbohydrate, much less insulin is secreted when they are consumed. Therefore, it makes sense to increase your intake of these foods if you want to keep insulin low. The ‘2 fruits and 5 vegetables a day’ guideline is a good recommendation to follow. Again, this makes losing weight without dieting or cutting carbs much easier. 4. Eat mainly whole foods with the occasional protein shake as a snack only The human body is designed to eat whole foods. However, since one of the recommendations is to have small, frequently meals, in today’s society this can often be difficult. As a result, it is a good idea to have the occasional
protein shake
as a snack. They make it easy to have small, frequent meals, provide a good amount of protein and are usually low in carbohydrate and fat. Be aware of some of the meal replacement / protein shakes that are currently on the market. Many of them are loaded with high glycaemic index carbohydrates, contain poor quality sources of protein and are recommended to replace main meals, which is certainly not a sustainable lifestyle option. Here's how to select the
best protein powder
for preparing your protein shakes. These also make losing weight without dieting much easier. 5. Drink plenty of waterIn order to help your body function at optimum levels and therefore improve its fat-burning ability, it is essential to drink an adequate amount of water each day. Drinking water is one of the easiest principles to incorporate into your lifestyle in order to assist your weight-loss efforts. However, it does require some planning and preparation. Make an effort to carry a water bottle with you wherever you go. If you work in an office, keep the bottle on your desk and sip it constantly throughout the day. If you are on the road, invest in a ‘fridge bag’ or a small esky. This will make it easy to transport your water and meals. This is such an easy principle to incorporate into your lifestyle. Anyone can drink more water if they simply make a conscious effort to do so and it will certainly help losing weight without dieting. Here is more information on
fat loss by drinking water.
6. Prepare your own mealsMost personal trainers say that if their clients are disciplined enough to prepare their own meals then it is far more likely that they will achieve the results they want.Think about how many meals you have each week that you don’t prepare yourself. These may include eating out at restaurants, dining at a friend’s house, going through a drive-through at a fast-food outlet, picking up Chinese or a pizza on the way home from work or simply throwing one of the frozen dinners in the microwave. If we assume that we consistently have 5 small meals a day, as we should, then over the period of week we will consume 35 meals. Then, if you can be certain that you’re only having 2 or maybe 3 meals that you don’t prepare yourself then you’ll be fine. If not, consciously make an effort to incorporate this habit into your lifestyle; it will make a massive difference in helping you lose weight without dieting. This principle is known as the
'Fat Loss Secret'!
7. Eat ‘normal, ‘everyday’ foodsEating ‘normal’, ‘everyday’ foods seems like a standard recommendation but you would be amazed at how many diets actually make it difficult for you to do this. Any nutritional plan you intend to follow must recommend foods that are easy to obtain, easy to prepare, foods that you currently eat and enjoy, the same as your family eats, foods that provide good nutrition to your body and a good variety of foods to ensure you provide your body with as many nutrients as possible. This means you will be able to follow this nutritional plan for the rest of your life and therefore will be able to maintain your results once you achieve them. Losing weight without dieting is possible by simply eating 'normal', 'everyday'
weight loss foods.
Overall, if you incorporate these healthy eating guidelines into your lifestyle you will discover that eating healthy and losing weight is really quite easy and best of all, losing weight without dieting is possible for you!
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