Many of us hate to diet or even make the attempt, because we don't want to constantly count calories or keep extensive notes of every morsel we eat. But keeping weight-loss efforts and dieting patterns realistic often means eschewing the note-taking and focusing more on how we feel and fit into our clothes as a barometer. Dieting doesn't have to be torture; it can be achieved without counting every single calorie.
Step 1
Practice portion control. Most of us eat far more than we should at mealtime. For example, an adequate serving size of meat is the size of a deck of cards or our cell phone, but many of us eat twice and sometimes three times that size on a regular basis. A serving size of pasta or rice is equal to about the size of half a tennis ball. Reducing portion sizes ensures you're getting the right amount of nutrients while reducing your calorie intake painlessly.
Step 2
Increase your level or amount of exercise. To lose weight, we've got to burn off more calories than we ingest. This means kicking up the intensity of our daily movement. Try starting with walking fast for at least 30 minutes a day, but for ultimate weight loss benefits, exercise for 45 minutes or more. You don't have to count calories if you increase exercise, as you'll see and feel the difference in a relatively short period.
Step 3
Pump iron. Weightlifting exercises help build lean muscle mass that increases metabolism, or the rate at which our bodies burn fat or calories for fuel. Weightlifting is one of the best ways to maximize the calorie-burning power of your muscles and keeps the metabolism kicked into high gear for hours following a workout, according to Medicine & Science in Sports & Exercise.
Step 4
Eat breakfast. Many people mistakenly think that skipping breakfast will help them lose weight. They then pile on the calories at dinner and don't burn off these calories. Eating breakfast helps regulate your metabolism for the day.
Step 5
Eat several small healthy meals a day instead of three big ones. This speeds the metabolism, burns calories and gives the feeling of being full. Choose foods that will fill you up without filling you out, such as fruits and vegetables suggested by the National Cancer Institute and the American Diabetes Association containing high amounts of fiber--such as bananas and apples and pears, beans (black, pinto, lima, kidney and navy green), peas, chickpeas, cowpeas, and tomatoes and tomato products. Vegetables and most fruits are very low in calories but high in nutrients, and are typically considered a "free" food. Eat your fill of vegetables and fruits while dieting without counting.
Step 6
Drink a lot of water. Not only does it help you feel more full, it helps eliminate toxins. It's recommended to drink eight 8 oz. glasses a day.
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