When weight loss occurs too quickly, the results are usually not sustainable in the long run. Sustainable weight loss usually occurs at a pace of 1 to 2 pounds a week, notes MayoClinic.com. Therefore, it is important when losing weight rapidly and without pills to engage in weight loss steps that are easy to maintain to keep the weight off.
Eat Protein
Regularly eating protein can increase the number of calories your body burns due to the increased amount of energy used in the digestion process. When choosing what types of protein to eat, stick with lean animal-based proteins and fat-free and low-fat dairy products, and try replace some of your animal-based protein with plant-based proteins such as beans, nuts, seeds and soy products. This will help you reap the increased calorie-burning benefits of protein while also reducing your calorie intake.
Skip Beverages with Calories
It can be easy to consume a significant amount of calories in the form of drinks without being aware of it. Many high-calorie beverages are lacking in nutritional benefits, making the calories contained in them useless. Also, the sugar contained in many calorie-rich beverages can cause your body sugar to spike and then dip shortly after, leaving you feeling hungry for more food. Therefore, by eliminating drinks that contain calories from your diet, you can significantly decrease your overall calorie intake. Common calorie-rich beverages include sugary sodas, sweet tea, flavored coffee drinks, most sports drinks and alcoholic beverages.
Stick to Fruits, Vegetables and Whole Grains
Eating a diet that is rich in fruits, vegetables and whole grains will increase the amount of fiber you consume. Increasing your fiber intake can help you lose weight because fiber-rich foods allow you to feel full on fewer calories and they provide you with a constant supply of energy. By increasing the fiber in your diet, you will help reduce your calorie intake.
Keep Busy
Staying busy can help reduce your chances of eating due to boredom. Become involved in activities, clubs and events. This will help keep your mind off food, which will help you reduce your food intake and increase weight loss. When you are busy, make sure to avoid grabbing unhealthy fast foods while you are on the go. Take healthy food with you when you go out during the day.
Get Exercise
The more you exercise and the higher the intensity of the exercise, the more calories you will burn. Therefore, to lose weight, exercise must be part of your daily routine for at least five days out of each week. Avoid skipping your exercise routine by finding excuses for why you cannot exercise each day. Fit 45 minutes of exercise into your lifestyle and routine.
Avoid Too Much Television
By decreasing the amount of time you spend in front of the television, you can increase your weight loss. The Office of the Surgeon General reports that to induce weight loss you should watch no more than two hours of television each day.
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