How to lose a little weight without dieting

Shedding pounds without dieting is easier than you think.

Losing a few pounds doesn’t always require the use of strenuous, restrictive diets and drastic measures. As a matter of fact, a few minor lifestyle adjustments can be all that is required to make it happen.

Eating a nutritious diet is the number one way to maintain a healthy weight. Combined with activity and common sense choices, anyone can effectively manage weight for the rest of their lives. Burning more calories than you consume is the ultimate key to weight loss.

And an important fact to remember: Weight management is a journey, not an event.

The following steps will help you create a healthier lifestyle with minimal modifications. With these steps, you’re on your way to a healthier ‘weigh’.


Step 1

Portion control is the number one lifestyle change to make.

It’s usually not the actual foods that people eat that cause them to gain a few pounds. It’s often the amount of food they eat. Portion control is proving to be the number one way to manage weight for all children, teens, and adults. Even desserts can be on the menu when they are eaten in sensible portions. Exercise portion control with every meal. Instead of heaping an over-sized serving of spaghetti on your plate, eat a moderate portion and add a nutritious side salad with fresh vegetables and lots of green leafy ones. Use your dressing of choice in a reasonable portion or simply use a sprinkling of Rice Vinegar. Watch the amount of food you eat and offset smaller portions with healthier sides and snacks.

Step 2

Drink more water daily.

Drinking water is one of the best ways to flush fat and toxins from the body. Most doctors recommend 8 glasses of water daily. That is a good amount of water to keep the body working well and the digestive system processing food at a good rate. Replace high-calorie drinks, sweetened sodas, and other high calorie drinks with fresh cold water. Opt for water with lemon or lime, or purchase bottled flavored waters with no sugar added for a little variety. Never skimp on water and your body will show the benefits.

Step 3

Add more fiber to your daily intake.

Fiber is the perfect way to help rid the body of fats and toxins. Fiber keeps the digestive system processing naturally and it gives you a feeling of fullness, which keeps you from over-eating. Make subtle changes to add fiber to your nutritional intake. Switch from white bread to multi-grain bread. Stock the cupboard with high fiber cereals or low-sugar fiber bars. Read labels and search for foods that pack a lot of fiber without the added sugar and calories. Add oatmeal to your breakfast meal or eat it as a snack. Search for high-fiber sources of food and learn to use them in cooking such as adding a handful of dry oatmeal to a low-fat meatloaf recipe. Fiber will make you feel better and will make it easier to manage weight long-term.

Step 4

Get moving more every day.

If you’ve gained a few pounds, it’s likely you’re not moving enough. Getting 30 minutes of activity at least 5 days per week is a good rule of thumb. But if you just start by getting 10 minutes of activity each day, that’s a great way to get going. Walking, biking, swimming, playing tennis, gardening, walking the dog, housework, and anything else that gets you up and around will work. Park further away from the office or the grocery store. Take the stairs instead of the elevator. Stand and stretch or move around while talking on the phone. Start by taking the first step and the rest will follow.

Step 5

Journal your progress.

People who keep a journal have a better chance at making long-term lifestyle changes to positively impact weight loss and weight management. Writing down your feelings on a certain day, noting things that made you feel good or bad, and recognizing a healthy lifestyle change as a major accomplishment can keep you motivated for life-long healthy living. Record your thoughts and ideas and you’ll find that your mind is clear and fresh as you continue your journey.

Things Needed
• Positive attitude
• Grocery list for fresh vegetables, fruits, high-fiber foods, and lean meats
• Journal or notebook
• Personal commitment to make small lifestyle changes over time

Tips & Warnings
• Don’t try fad or crash diets to lose a few pounds
• Always focus on healthier eating by consuming moderate or smaller portions
• Recognize that weight management is a life-long journey and not an event


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