Losing weight is a challenge for most people. Packing on the pounds took so little time, but taking them off will be a much longer process. You might be inclined to go the easy route and just stop eating your current diet, but this strategy can backfire and sometimes with serious consequences. Take in too few calories and healthy fats and you'll spend half your day starving, not to mention feeling light-headed. Starve too much and you'll rush home and binge to fill your gnawing stomach. Strive for a balanced lifestyle instead, following seven principle ways to lose weight without starving.
Eating
Losing weight without starving means taking a good look at your current eating habits. If you spend a lot of time eating out at fast food joints, consider cutting back to just once a week and learn to cook filling, yet nutritious meals at home. If your fridge is filled with fatty meats and convenient, but calorie-laden boxed dinners, substitute them for fresh vegetables, fruits and leaner cuts of meat. Load your cupboards with fiber-rich breads and pasta. Adding more fiber to your diet will promote weight loss while filling you up.
Snacking
Having little snacks between meals is an effective way to lose weight without starving. MayoClinic.com advises sticking to a 100-calorie limit as far as your snacks go. Munch on an ounce of nuts or seeds. Buy one-serving bags of whole-grain pretzels or crackers that are filled with complex carbohydrates, the good kind that fill you up without packing on the pounds. Choose yogurt, fruit or air-popped popcorn to fill the void between meals.
Exercise
Along with your healthy eating plan, add an exercise program to lose weight without starving. Pick an activity that suits your lifestyle and personality. Running, jogging, swimming, cycling and dancing all are fast-paced aerobic exercises that burn fat quickly. Be sure to carry those snacks with you for an energy boost after a workout. Yoga, Pilates and tai chi offer a slower way to lose weight but have the added benefit of reducing stress. Add strength training in addition to your regular workout to boost your metabolism.
Sleep
You can sleep your way thin according to Dr. Jacob Teitalbaum, medical director of the Fibromyalgia and Fatigue Centers. He suggests getting from seven to nine hours of sleep a night. While you're dreaming the night away, the controlling hormones for weight and appetite are released. Instead of starving, get your Zs instead and let your body's natural defense against obesity do its job.
Stress
Reduce the amount of stress in your life, and you won't be as inclined to starve to lose weight. There are so many facets of your life over which you do have control, whether it feels like it or not. You have control over how you are treated by other people. You have the choice to work at a job your love or make peace with one that has caused you grief. Reduce stress in as many areas as you can to devote your time to living a healthier lifestyle.
Hobbies
Immerse yourself in activities that you enjoy. If you loved to sew or knit, craft furniture or create scrapbooks, take up these hobbies again. Making something beautiful or useful will take you out of your head. It's in your head where all the bad choices with regard to weight loss are made. By devoting your spare time to worthwhile projects, you'll feel a sense of accomplishment, which will boost your self-esteem and help you to make healthier choices.
Lend a Helping Hand
Get involved with your local food bank. Helping those who have no choices about what to eat will help you realize that starving to lose weight is a selfish indulgence. Giving your time to those in need will help you realize that you are privileged to have the choice to eat healthy, nutritious, filling food and snacks.
References
- American Diabetes Association: The Best Food Choices
- MayoClinic.com: Snacks: How They Fit into Your Weight Loss Plan
- U.S. Department of Health and Human Services: Physical Activities Guidelines for Americans
- "Women's Health": Cardio vs. Strength Training
- Huffpost Health; Sleep And Weight-Loss: They Are More Connected Than You Think; Jacob Teitelbaum
- MayoClinic.com; Stress Management; Edward T. Creagan, M.D.
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