How To Lose Weight Painlessly

The common directive to lose weight by eating less and exercising more sounds simpler than it really is. If you've fought hunger pangs and muscled through grueling workouts only to gain the weight back once again, try a different approach. Instead of going on a diet that involves temporary restriction and deprivation, lose weight painlessly by making practical and effective changes in your habits that can help you manage your weight for years to come.

Step 1

Eat less by practicing portion control; it's one of the best ways to lose weight successfully, and you won't miss the extra calories. Instead of eating an enormous restaurant meal, put half into a take-home box before you start to eat or share your meal with a friend. Instead of eating food straight from a bag or box, divide it into individual portions and just have one. Downsize your dishes, and eat from a salad plate instead of a dinner plate; you may be surprised to find that you're just as satisfied with less food.

Step 2

Eat mindfully. When you eat while distracted by television, work or multitasking, you eat more. The same is true if you eat too fast. Instead, slow down, put everything else aside and give your full attention to your meal. Notice the taste and texture of the food, chew slowly and pay close attention to the sensations of swallowing. Pause and take a deep breath before taking another bite.

Step 3

Stop before you eat and rate your hunger. Rate it once again when you've finished. Use a 1 to 10 scale and designate "1" as starvation, "5" as neutral and "10" as uncomfortably over-full. Do this exercise consistently to get back in touch with the sensations of physical hunger and fullness so you can avoid mindless overeating.

Step 4

Exercise, choosing activities you enjoy. If you don't like long or intense workouts, choose physical activities with which you can live, instead of not exercising at all. You can still get the health and weight benefits if you exercise at a moderate intensity and engage in activities you enjoy. Taking a brisk walk, mowing the lawn and doing serious gardening all count as exercise. Aim for 30 minutes per day; you can even break it up into three 10-minute sessions and still reap the benefits, notes MayoClinic.com

Step 5

Eat the right mix of nutrients to keep you appetite under control longer. For the best appetite control, eat meals and snacks that consist of a combination healthy carbohydrates, protein, fiber and fat. For example, have a sandwich made with 2 slices of whole-grain toast, 2 tablespoons of peanut butter and 1 banana. You can also have hummus served with whole-grain crackers, or an ounce of almonds and a handful of baby carrots.