The best way to lose weight, according to the National Institutes of Health, is to eat fewer calories and exercise. If the idea of decreasing your calorie intake is a bitter pill to swallow, however, consider less traditional weight-loss tricks. After more than three weeks of eating more meals, getting more sleep, and taking on a few new hobbies, you could potentially eliminate hundreds of calories from your diet each day, and walk away about 10 pounds lighter.
Step 1
Go to sleep earlier. A 2009 study published in the journal "Obesity Review" by lead study author Sanjay R. Patel found a link between poor sleep and obesity. According to the study, participants who slept fewer than seven hours per night were at higher risk for becoming overweight. It's also believed that quality of sleep affects the hormones that trigger appetite. If you have trouble sleeping, Dr. Michael Breus, PhD, a clinical psychologist, offered some suggestions to DietsInReview.com. Keep your room dark, block any light coming in the windows, close your bedroom door and keep your room cool. Also, stop drinking caffeine by 2:30 p.m.
Another benefit of spending more time asleep is that it will cut down on snacking. After about 21 days, you could find yourself three to six pounds lighter.
Step 2
Distract yourself. Dr. Wayne Andersen, nutritional interventionist and author of "Habits of Health" says that most people overeat as a way to deal with stress or boredom. To stop emotional eating, MayoClinic.com suggests stress management techniques like yoga or meditation; distract yourself by watching a movie or calling a friend; snack on low calorie treats like celery, at 3 calories per stalk, topped with a teaspoon of peanut butter, at 63 calories. Curbing emotional eating can cut hundreds of unnecessary calories from your diet.
Step 3
Eat more meals. It may sound strange, but eating five or six smaller meals rather than three squares could ultimately minimize your calorie intake. FamilyDoctor.org, a website affiliated with the American Academy of Family Physicians, reports that some people just can't make it through the hours between meals without something to hold themselves over. Divide your meals in half. Eat half at normal meal time and eat the other half when you typically desire a snack.
If you eat chips to hold you over, your new meal plan will benefit your waistline. A few handfuls of potato chips every day could add up to 3,500 calories per week. After a three to four weeks without this high-calorie snack, you will shed between 3 to 8 lbs.
References
- National Institutes of Health: Tips for Losing Weight
- FamilyDoctor.org: What it takes to Lose Weight
- Authorsden.com: 2,000 Calories Per Day is a Misconception
- DietsInReview.com: Interview with Dr. Michael Breus, Introducing the Sleep Diet
- MayoClinic.com: Weight-Loss Help, Gain Control of Emotional Eating
Member Comments