Diets don't work, lifestyle changes are necessary to lose weight and keep it off. Anyone with some weight to lose can use these tips to drop pounds without feeling deprived or counting calories. While a strict diet may garner quicker results, modifying your lifestyle will likely prove more successful and less frustrating in the long term.
Eat Breakfast
Skipping breakfast is tempting. Many people are genuinely not hungry in the morning and the mornings are often a busy time. It seems like a good opportunity to cut calories. According to the Mayo Clinic, however, most people who skip breakfast consume more calories later in the day.
Stop Eating After Dinner
It is easy to grab a handful of chips, a bag of microwave popcorn or a bowl of ice cream while you lay in front of the television. Institute a rule that when dinner is over, there is no more eating. When dessert cravings strike, have one piece of fruit or a small square of dark chocolate.
Add Low Calorie, High-volume Food
Vegetables, fruits and whole grains are low in calories and high in fiber. They help you feel full and will naturally dampen hunger.
Switch Plates
Instead of eating off a typical dinner plate, switch over to a smaller salad plate. It is unlikely you will even miss the difference in food.
Increase Activity
This can be anything from increasing the amount of time you formally exercise to adding an after-dinner walk. Whatever your activity level, do more.
Eat Lean Protein
Protein helps increase satiety or the feeling of fullness. Add a lean protein source to every meal. Good choices include eggs, lean meats and low-fat dairy.
Cut the Condiments
Quit using mayonnaise and other fatty condiments. Instead, spice up your food with mustards and spices. You will have so much flavor, you won't even miss the fat.
Don't graze
Eat meals while sitting at a table, off a plate, and without a television blaring or a newspaper in front of you. You will be surprised at how much less you eat.
Zero Calorie Drinks
Sodas and other calorie-laden beverages quickly add up the calorie count for the day but provide no nutritional benefit and do little to increase fullness. With the exception of low-fat dairy products, make everything you drink calorie free.
Sleep
Seven to eight hours of sleep every night is the optimal amount for a variety of health reasons, including keeping weight in check, according to a study published by Stanford University.
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