Have you ever wanted to know the best ways to lose weight fast? Always wanted to know how slim people stay slim without effort? Well now you can. “10 Ways To Lose Weight Fast Without Dieting” uncovers some of the best kept secrets of slim people.
The biggest secret of all is that slim people don’t diet!! Dieting causes hunger and dissatisfaction. These are the 2 greatest enemies of dieters as they cause people to binge. To succeed at losing weight, don’t put yourself in a situation where you are starving. Doing this will result in binging and weight gain!
“10 Ways To Lose Weight Fast Without Dieting” presents proven weight loss techniques based on the secrets of slim people. Because many of the tips are simple, numerous slim people don’t even realize that they are doing anything different!! Follow these 10 best ways lose weight fast. When you do, it’s common to lose up to 10 pounds in the first week!
Are you ready to find out the 10 best ways to lose weight without dieting? Okay, let’s go…
- 1. Eat Breakfast Every Day!
- 2. Cut Back On Sugar
- 3. Eat More Protein
- 4. Remove Visible Fat From Meat
- 5. Eat Plenty Of Fruit And Vegetables
- 6. Low GI Foods
- 7. Eat More Complex Carbohydrates
- 8. Eat A Variety Of Colorful, Flavorful Foods.
- 9. Don’t Have A List Of Forbidden Foods
- 10. Regular Moderate Exercise
- Summing Up: 10 Ways Lose Weight Fast Without Dieting
1. Eat Breakfast Every Day!
Many overweight people skip breakfast on a regular basis! This is one of the biggest mistakes to make when it comes to losing weight! Unless you have an early morning exercise routine, you should eat breakfast within 1 hour of getting out of bed.
Eating breakfast starts up your metabolism. If you don’t eat breakfast within an hour of getting up, your metabolism will be sluggish all day long. A slow metabolism won’t burn up the calories that you consume later in the day. Instead, your body will store the majority of calories as fat.
A good nutritious breakfast starts up your metabolism and gives you the energy to get through your day. It improves your memory and concentration which helps improve your confidence. A wholesome breakfast prevents you from eating too much during the rest of the day, so it helps with weight loss.
One of the best kept secrets of slim people, is that many slim people don’t skip breakfast! They eat a wholesome breakfast. The best breakfast incorporates, complex carbohydrates, protein and a little fat.
If the majority of slim people eat breakfast, and stay slim; why wouldn’t you?
2. Cut Back On Sugar
Cutting back on sugar is one of the best 10 ways to lose weight fast. When you reduce the amount of sugar, (Simple Carbohydrates), that you consume each day, your hunger levels decrease. The scientific reason for this is described below.
When you consume sugar laden foods and sweet fluids, glucose is rapidly absorbed into the bloodstream. This quickly raises your blood glucose, (blood sugar) levels. High levels of insulin are rapidly released to break down the glucose.
The more sugar you consume, in a short period of time, the more insulin your body releases to break down the sugar. Because of the short time frame, your body doesn’t require that much glucose for its body functions.
This means that the excess blood sugar that isn’t required by your body, is stored in your cells as fat! The more insulin your body releases, in a short period of time, the more fat your body stores.
When the blood glucose is rapidly depleted by the influx of insulin, blood sugar levels quickly fall. Blood sugar levels that drop rapidly, make people feel lethargic and hungry. A sudden drop of blood sugar levels makes people want to eat even more sugary foods. This results in weight gain!
Cutting back on sugar is one of the best ways lose weight fast without dieting! Reducing the amount of sugar you consume helps your blood sugar levels to remain at a more constant level. This means that you won’t feel hungry! As a result, you won’t have a craving for sugary foods which piles on weight.
Easy Ways To Cut Back On Simple Carbohydrates
Simple Carbohydrates include sugary foods and starchy foods. Starchy foods include potatoes, and foods made with highly processed grains. Foods such as white bread, pasta, white rice, couscous, breakfast cereals, oats, rye and barley. Both sugary foods and starchy foods cause your blood sugars to spike and result in the release of high levels of insulin.
To lose weight, cut back on sugar and starches. You can easily cut back on Simple Carbohydrates by:
- Swapping out sugar laden drinks with iced water, unsweetened tea, organic matcha tea, or unsweetened coffee. Sweetened drinks include; soft drinks, sodas, juices, sports drinks, flavored, sugary coffees, thick shakes, and milkshakes.
- Reducing the amount of sweets, chocolate, cookies, biscuits, desserts, ice-creams, doughnuts, muffins, cakes, etc. that you consume.
- Eliminating diet drinks and artificial sugars. Diet drinks contain artificial sweeteners. Studies show that artificial sweeteners make people gain weight! This is because sweeteners keep your taste buds reliant on the sweet taste.
- Reducing the amount of sugar, honey and maple syrup that you add to foods, drinks, recipes, or when baking.
- Eliminating sugar that you add to fruit and cereals. Fruit doesn’t need any added sugar. Neither do cereals, as most cereals already have added sugar.
- Swapping white rice with brown rice, white bread with whole grain bread, and pasta with wholegrain pasta. Whole grain foods don’t give your body a sugar spike.
- Reducing your consumption of breakfast cereals and yogurts that contain added sugar.
Consuming low amounts of sugar and starches is one of the secrets of slim people. Lower sugar consumption results in lower insulin levels in the bloodstream. This reduces your hunger levels, appetite and the desire to eat.
3. Eat More Protein
Eating protein is one of best ways lose to weight fast. Protein helps you maintain muscle mass. Muscle mass boosts your metabolism so that it burns calories. The more muscle mass you have, the quicker your metabolism will burn calories.
There are many sources of protein. These include:
- Meat: Beef, chicken, turkey, pork, lamb.
- Fish and Seafood: Salmon, tuna, mackerel, herring, trout, halibut, haddock, flounder, shrimp.
- Eggs: Whole eggs.
- Milk: Low-fat milk, skim milk, cheese, yogurt.
- Vegetables: Brussels sprouts, yellow sweet corn, potatoes, asparagus, broccoli, avocado.
- Beans, and pluses: Edamame beans, lentils, pinto beans, chickpeas, mung beans, soybeans and tofu.
- Seeds and Nuts: Quinoa, chia seeds, pistachios, almonds.
Diets that are high in protein fill you up so that you aren’t hungry. For a quick snack I love grab a handful of Blue Diamond Almonds. This reduces my desire to snack on high calorie fatty and sugary foods. Eating less high calorie foods results in weight loss without the need to diet!
4. Remove Visible Fat From Meat
As previously established, protein from meat is great for losing weight. But only if the meat is lean! Consuming fatty meat makes it more difficult to lose weight as it’s high in calories.
One of the best ways lose weight fast is to always remove visible fat from all meats prior to cooking! This is another one of those secrets of slim people. The majority of slim people remove fat from beef, veal, lamb, pork and bacon prior to cooking meats.
If you don’t remove fat from meats prior to cooking, it will be absorbed by the meat during the cooking process! This results in you consuming more calories than necessary.
Another option is to purchase meat that already has the fat removed. Out of the 10 ways to lose weight fast, this tip is the easiest to adopt. Purchasing lean meat will save you preparation time. It will also stop the temptation of cooking the meat with the fat on due to lack of time.
Always remove the skin and underlying fat from poultry including chicken, duck and turkey. Poultry skin, the wings and the “parson’s nose” are the fattest part of the bird. These should be avoided if you want to lose weight. It’s better to buy skinless chicken breast, and thighs for your recipes.
Cold meats such as ham, roast beef, mortadella, silverside, etc usually contain a visible layer of fat. Remove ALL visible fat from cold meats before eating or adding them to sandwiches. Another option is to purchase the low-fat varieties that don’t contain fat.
When eating out, you might be served fatty meat or poultry with the skin on. If this is the case, always remove as much of these as possible before eating the food.
Animal meat and coconut oil contain unhealthy saturated fat. Saturated fats are unhealthy because they increase your blood cholesterol and your risk of heart disease. While it’s important to remove visible animal fat from meat, that doesn’t mean that you shouldn’t consume any fats at all.
Don’t totally eliminate fats from your diet. Fats are required by your body to absorb some nutrients and produce important hormones. They provide your body with energy and support cell growth.
Your skin gets its “glow” from the good fats in your diet. Too little fat in your diet results in dry, wrinkled skin. Unsaturated fats from vegetables, nuts, seeds, avocados and from fish help your skin stay moist, firm, and flexible.
For a healthy body and younger looking skin, balance out your diet by eating fewer unhealthy saturated animal fats and coconut oils, and more healthy unsaturated fats.
Healthy fats are unsaturated fats such as the fats that are found in:·
- peanut butter
- vegetable oils such as olive, avocado, canola, corn, peanut, and sunflower.
- fatty fish such as salmon, mackerel, tuna, trout, sardines and herring.
- nuts and seeds such as almonds, peanuts, cashews, and sesame seeds.
Unsaturated fats may help lower levels of harmful cholesterol, and improve heart health. They also help to fill you up, and satisfy your hunger so that you don’t overeat. These factors combined, will help you to lose weight without dieting.
5. Eat Plenty Of Fruit And Vegetables
The majority of people don’t eat enough fruit or vegetables! Fruit and vegetables are great for successful weight loss because they are low in calories and contain fiber. The fibre fills you up, it helps to reduce your appetite significantly and therefore helps you lose weight.
Fruit and vegetable also contain most of the vitamins and minerals that your body requires to function at a high level. They also contain vitamins and minerals that reduce acne. Vitamins C, E, B-complex, zinc and selenium can all be obtained by eating a variety of different colored fruits and vegetables.
For good health, clear skin and successful weight loss eat:
- 2 servings of fruit per day
- 5 servings of different colored vegetable per day.
A serving is equivalent to:
- ½ cup cooked fruit
- ½ cup dried fruit
- ½ cup berries
- ½ cup cooked vegetables
- 1 cup of fresh fruit
- 1 cup of fresh vegetables.
You don’t have to eat all 7 serves in one meal. Spread them out throughout the day. Start your day with a fruit and vegetable smoothie. That will use up some of your quota of fruit and vegetables. Add a salad to your lunch, and have the rest of the vegetables with your dinner.
6. Low GI Foods
Foods can have a high, medium or low Glycemic Index (GI). The Glycemic Index was discovered in 1981 by Dr. David Jenkins of the University of Toronto. He used the GI to rank carbohydrate foods.
GI is based on how long it takes the carbohydrates to break down in the stomach. Some carbohydrates break down very slowly. These foods have a low glycemic index. Foods with a low GI release glucose gradually into the bloodstream.
Low GI foods don’t give the body a sugar spike. The blood sugar levels are maintained at that elevated level for a longer period of time. This results in a decrease in appetite and an increase in energy levels.
People who want to lose weight should consume foods that have a low GI. Low GI foods breakdown slowly, so you feel full for longer. These foods can also help reduce cravings for sugar and sweet foods. This helps you to reduce your total daily calorie/kilo-joule intake.
Low GI foods therefore help with weight loss. You should NEVER feel hungry when trying to lose weight. If you’re always hungry you’ll constantly be thinking about food.
Eventually you won’t be able to deal with the constant hunger pains. You will end up stuffing yourself with fatty and sugary foods and then regain any weight you lost.
If you are hungry load your plate with low GI fruit and vegetables. You can eat massive amounts of them without consuming too many calories. They will fill you up so that you don’t feel hungry or dissatisfied.
Consuming low GI foods is one of the best ways lose weight fast without dieting. Many slim people unconsciously prefer to eat low GI and medium GI foods rather than high GI foods.
Low GI Food Chart
As mentioned previously consuming low GI foods are great for people who want to lose weight. They are also one of those little know secrets of thin people.
ALL of the low GI foods in the chart below are low in kilo-joules/calories. This means that you can snack on them whenever you feel hungry. These foods can be consumed on their own or added to meals to make them more filling.
Peas / Snow peas
The low GI foods in above list will add color, texture and variety to your meals without adding extra fat. Don’t add cream, cheese, butter, honey, sugar or any other fat or sugars to these foods! If you do, then these additions will greatly increase the kilo-joules/calories of the foods. And that would defeat the original intention of the list!
The list isn’t a complete list of low GI foods, but only a list of low GI foods that don’t contain fat. That’s why you can snack on them whenever you feel hungry! There are many other foods that have a low to medium GI content and are great when wanting to lose weight. See Harvard Health Publishing for more information on the GI of foods.
7. Eat More Complex Carbohydrates
There are many diets around that encourage dieters to forgo carbohydrates and only eat proteins. Protein diets don’t work in the long run! This is because protein diets lack the complete range of vitamins, minerals and nutrients that your body and brain require.
When your body senses a deficiency in vitamins, minerals or nutrients it will force you to eat. When this happens, most people end up eating the wrong kinds of foods. They end up eating sweet, fatty calorie loaded foods which results in weight gain.
Many people are confused when it comes to carbohydrates. They think that they’re all the same. There are 2 forms of carbohydrates; Complex Carbohydrates and Simple Carbohydrates.
Simple Carbohydrates were mentioned earlier and include foods such as sugar, sweets, cakes, desserts, etc. Eating too many of these make you gain weight!
Complex Carbohydrates are the “good” carbohydrates. Foods that contain complex carbohydrates include; wholegrain bread, whole grain pasta, brown rice, whole oats, oatmeal, quinoa, cornmeal, whole grain cereals and unprocessed fruit or vegetables.
These foods are essential for good health and the proper functioning of your body. Complex carbohydrates complete range of vitamins, minerals and nutrients. They also keep you feeling fuller for longer and help maintain energy levels.
As a result, complex carbohydrates help you to eat less fatty and sugary foods. Because complex carbohydrates stop you feeling hungry, they help you to lose weight without dieting!
8. Eat A Variety Of Colorful, Flavorful Foods.
Eating a bland, boring diet causes most people to crave foods that are high in fat and sugar! One of the best 10 ways lose weight fast is to eat a variety of colorful, flavorful appetizing foods. Appetizing food should appeal to your different senses!
You’ve probably heard the adage “you eat with your eyes first”. To tempt your eyes, your meals should be colorful and well presented. Your meals should also have a great aroma, taste delicious and have a variety of textures. When they do, they’ll appeal to your other senses as well as your eyes.
Varying meals can be as simple as changing up the meats or proteins that you use in a recipe. For example, instead of chicken, substitute chicken with lean pork or fish.
For more variety, change your cooking methods. Instead of always baking your chicken, try grilling or barbecuing it for a different flavor. Add more variety by changing up the vegetables and salads that accompany the proteins. For example, accompany your lean, baked beef with 3 or 4 different colored vegetables. Vary these vegetables the next time you have baked beef.
Other ways to add variety is to pair skinless, stir-fried chicken with a variety of colorful vegetables. Add some sultanas or fruit such as oranges or apricots for a different flavor. Make a beef stew with pulses instead of your usual vegetables. Pair barbecued fish with an avocado and rocket salad.
To make meals even more appetizing, flavor them with a variety of herbs, salsas, citrus juices, vinegar, onions or spices. This will result in low-fat, mouth-watering meals. They don’t only look good, but smell and taste great too! Fresh, low fat ingredients are the best for weight loss. Use your imagination or find low fat, nutritious recipes on the internet.
9. Don’t Have A List Of Forbidden Foods
One of the best kept secrets of slim people is that they don’t have a list of forbidden foods or drinks. And neither should you! Completely forbidding yourself of the foods or drinks that you love will results in dissatisfaction. Dissatisfaction leads to binging!
Binging leads to weight gain. The best policy is to consume your favorite high-calorie fatty, sugary foods and drinks in moderation. There is no need to cut these completely out of your diet. If you do, you’ll feel miserable and be tempted to binge. Then you’ll regain any weight that you lost.
To moderate your consumption of your favorite foods and drinks, reduce the amount that you consume. You do this by totaling up your normal weekly intake of sweets, desserts, soft drinks, juices, alcohol, etc.
In the first week, consume halve of the total amount of your favorite foods and drinks that you would normally consume in a week. In the second week, halve the first week’s amount. This way you are now consuming a quarter of the total amount of your favorite foods that you originally consumed.
Every subsequent week, half the amount of the previous weeks total. Continue to do this until you are only consuming one of each item per week. For example, only consume 1 sweet, 1 dessert, 1 alcoholic drink, etc. per week. As mentioned previously never completely eliminate all the foods or drinks that you love as this results in binging.
10. Regular Moderate Exercise
Exercise is beneficial to the body, mind and soul! Regular moderate exercise routines improve and maintain the body. They condition the heart and the lungs so that they function properly. At the same time exercise helps reduce your appetite for fatty and sugary foods.
A common side effect of losing weight by dieting is that your metabolism slows down. This makes you feel tired and more inclined to live a sedentary life. Regular moderate exercise will help raise your metabolic rate. That means that you’ll start to burn kilo-joules/calories almost immediately.
Exercise, when performed over a period of time, builds up muscle tone and muscle mass. Muscles burn calories even when they aren’t being exercised. This means that the more muscle tissue your body contains, the more weight you’ll lose without dieting.
Exercise for weight loss needn’t be aggressive or tortuous, it can be as simple as brisk walking. Make sure you have a good pair of walking shoes. If possible double your normal walking speed and swing your arms to burn more kilo-joules/ calories. If you have a Fitbit tracker or smartwatch you can monitor calories burnt, distance and pace.
Another benefit of exercise is that it relieves stress, and gives you more energy. Exercise also increases alertness, improves the memory and concentration. If you don’t exercise, you might suffer from illnesses such as inflexibility, arthritis, rheumatism, osteoporosis, over-weight, obesity, heart problems, cancers and diabetes.
Cardiovascular Exercise And Weight Training
Cardiovascular exercise (cardio), is the best exercise for weight loss and to lose belly fat naturally. Cardio exercises include any exercise that increases your normal rate of breathing for an extended period of time. An increased breathing rate delivers more oxygen to your body, organs and muscles. A higher level of continuous oxygen intake then increases your metabolism rate so that it burns fat.
Moderate cardiovascular exercise is one of the best 10 ways lose weight fast. Exercise doesn’t need to be excessive in order to be effective for weight loss. It just needs to increase your heart and breathing rate ABOVE your normal rate. If you have a Fitbit tracker or smartwatch you can work out the best heart rate zone for effective weight loss.
Good cardio exercises for weight loss include brisk walking, jogging, cycling, swimming, aerobics, rowing, skiing, and dancing. Cardiovascular exercise can be performed both outdoors and indoors. When the weather is bad, go to the gym and exercise on equipment such as stationary bicycles, treadmills, elliptical trainers, stair-climbers and rowing machines.
Weight training is also a great exercise for weight loss and to burn belly fat. While it doesn’t burn as many calories as cardio exercises, it’s better than cardio for building muscle mass. The bigger your muscle mass, the faster your metabolism will burn calories and fat.
A high metabolic rate will continue to burn fat for several hours AFTER exercising! When weight training your metabolic rate will stay elevated for a longer period of time. This means that your body will continue to burn calories for a much longer period after weight training than with a cardio workout.
One of the best ways lose weight fast is to do a combination of cardio and weight training exercises. These combined exercises will increase oxygen levels and improve your muscle mass composition. This in turn increases your metabolic rate which burns more calories.
To lose weight, exercise for a minimum of 40 minutes, four days per week. Exercising regularly leads to faster weight loss results and better weight maintenance over time.
Summing Up: 10 Ways Lose Weight Fast Without Dieting
Described above are the best 10 ways lose weight fast without dieting. Many of these tips are based on the secrets of slim people and how they stay slim without dieting.
For successful weight loss: ·
- Eat breakfast everyday to start up your metabolism so that it burns calories.
- Reduce your sugar and starch intake as these foods and drinks are high in calories.
- Eat meals that consist of a protein, a complex carbohydrate and a small amount of unsaturated fat. This combination contains all the fiber, vitamins, minerals and nutrients you need to be healthy and active.
- Never forbid yourself of the foods and drinks that you love. Just consume them in moderation.
- Include cardio exercise and weight training to increase muscle mass. This in turn increase your metabolic rate so that it burns more calories for a longer period of time.
Most of the above tips are very simple to incorporate into your lifestyle. They are the best ways lose weight fast. This is because they show you how EASY it is to reduce sugar, fat and alcohol in your diet. The best part is that you’ll be able to incorporate them into your life without drastically changing the kinds of foods you normally enjoy.
Now know the secrets of slim people and how numerous slim people stay slim for life without dieting! If you follow these 10 ways lose weight fast without dieting, you will soon start to lose weight and keep it off for life. Give them a go and watch your weight problems quickly disappear!
Now it’s your turn to slim down for life!!
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Disclaimer: Before making major changes to your diet, or undergoing a new exercise program consult your doctor. No content on this site should be used as a substitute for direct medical advice from your doctor or other qualified clinician.