Well, call it an “I earned it” day, not a cheat day. If you are mostly or fully successful in following a better lifestyle, you have earned a cheat day. On this day, you can consume an extra 500 calories and have any food you like. But you must not exceed the extra 500 calories mark. Cheat days help you lose weight by preventing your metabolism from plateauing. By having a cheat day, you will keep your body guessing, which will keep the cells and metabolism active.
12. Eat Protein With Every Meal
Foods containing lean protein should form a part of every meal or snack as they provide a feeling of fullness for long periods, thus keeping you from overeating. Include yogurt, a small portion of nuts and peanut butter, eggs, beans, and lean meats in every meal to get the required amount of protein.
13. Careful With The Packaged Drinks
Drinking packaged fruit and vegetable juices, energy drinks, soda, and zero-cal soda not only prevents you from losing weight but also puts your health at risk. Though marketed as zero-cal, these sodas have other tastemakers and additives that make them worse than the normal ones. However, the amount of refined sugar in regular soda is too high, and drinking it too much can make you prone to diabetes. Drink freshly pressed or cold pressed fruit or vegetable juices. Also, if you use a centrifugal blender to make your juice, consume it immediately.
14. Stay Hydrated
Most of us drink lesser water than we are actually supposed to. Ideally, for weight loss, you must drink 3 liters of water per day. If you workout and sweat a lot, you must drink 4-5 liters of water. Not drinking enough water can make you eat more and feel fatigued and tired. This ultimately halts the metabolism, which, in turn, prevents fat loss. Drinking adequate water is the key to a healthy lifestyle. So, set reminders on your phone or download a health app that will help keep a count of the number of glasses of water you drank in a day.
15. Avoid Overcooking
Overcooking your food results in a considerable reduction of nutrients. If you are deprived of nutrients, you will not feel satisfied and may crave junk food. To prevent this, you can either increase the consumption of raw foods like salads or avoid overcooking your food. Have steamed, baked, blanched or grilled vegetables and grilled or baked meat and fish. Spice up your salad with a good low-calorie dressing. Use different ingredients to make the dressing yummy. Make sure you use colorful veggies to make your food look visually interesting.
16. Have Your Dinner Before 7:30 PM
Late night eating should be avoided as you are more likely to pile on extra pounds. In fact, you should have your last meal before 7:30 p.m. to avoid binging on a snack before dinner time. Herbal tea is a good option to satisfy your hunger after dinner. Brush your teeth to divert your mind from the idea of eating.
17. Pay Attention To Your Food
We have often heard (and even ignored) our elders advising us not to talk, read or watch TV while eating food. When you are multitasking during your meals, you are likely to consume more amount of food and pile on extra pounds. Hence, paying attention to what you are eating is very important.
The importance of sleep cannot be ignored when it comes to triggering weight loss. While you are asleep, your body works to regulate your systems and heal any damage done by wear and tear. Even the digestive system pumps hard to process your food, metabolize the carbohydrates, and break down fats. Sleep deprivation results in changes in the hormone levels, particularly cortisol and insulin. Cortisol regulates sugar, fat, protein, mineral, and water metabolism, and insulin is responsible for blood sugar and fat storage. Sleep deprivation triggers cortisol production and leads to increased levels of insulin, which makes weight loss even more challenging. Thus, having a good night’s sleep can help a lot in reducing weight.
19. Count Your Steps
Ever thought of the fact that whether we are at work or home, we sit almost 24/7? And did you know that just by walking 15-20 minutes, you can improve your health tenfold? Whether at the office, school, or home, you must walk. Get up and take a walk every hour. Walk to your nearest grocery store, walk or bike to and from office, walk alone, with your date or your pet, walk around your home, and take the stairs instead of the elevator.
20. Do Your Favorite Workout
If you hate going to the gym, high five! Gymming is not my thing, but dancing is. I am sure there is a form of exercise that makes you feel better instead of weighing you down. What about brisk walking, walking your dog, jogging, swimming, or cycling? The basic point is, get one hour of exercise every day. Start slow, learn correct technique, prepare your body and mind, and then give your 100% to the 60 minutes that you are going to spend on your body. I guarantee you will fall in love with these 60 minutes of your day and look forward to working out.
These are 20 ways you can lose weight without dieting. Try these methods out, and you will succeed for sure.