Losing Weight Without Dieting in 10 Easy Steps

The western world is now in the grips of a health emergency and the need to lose weight fast is more urgent than ever. Obesity is running rampant throughout the developed world with the USA and the UK currently experiencing a huge surge in reported cases. Losing weight is of course important but long term changes to diet and general lifestyle will result not only in weight loss but a sustainable improvement in health. Too many people opt for the quick fix of a fad diet or extreme exercise to get instant results. While many of the diets on the market help people achieve weight loss, they can often encourage the person to return to their old habits once the weight has gone.

People must think differently if the weight they lose is to stay off for good. Eating smaller portions less often is the most obvious long term plan for weight loss but that may be a little simplistic. There are several, less obvious changes a person can make to their life that will deliver gradual but sustainable results.

1. Stay on the Move.

Great results can be obtained by simply moving more often. Use the stairs instead of an elevator, get off the bus a few stops early and walk the remainder of talk on the phone whilst walking around the house. There are many ways in which you can stay active whilst doing the most mundane of life's daily tasks. Making these changes on a daily basis can burn more than 200 calories per day and result in significant weight loss over a year.

2. Use a Smaller Plate!

It is a scientifically proven fact that the larger a portion of food, the more a person is likely to eat. Permanently reducing the size of your food plates can reduce your food consumption by up to 20%.

3. Calorie Counting

General guidelines suggest a daily calorie intake of around 2500 for men and 2000 for women. This has recently been updated by a few medical advisory authorities to reflect different levels of exercise. Don't get bogged down in counting calories perfectly. It is much more important to have a general idea of your consumption.

4. Eat More Protein

Eating foods that are high in protein such as meat, fish and eggs will leave you feeling fuller for longer. Higher levels of protein will trigger a hormone in the body that informs the brain you are full.

5. Eat More Soup!

Recent studies have revealed that eating soup can help you feel full for longer.  Some people were given a normal meal whilst another group were given the same food but in a blended form - as a soup.  Scans of their stomachs showed that the soup stayed in the stomach longer than the solids.  Solid foods are digested faster thus bringing on hunger earlier.

6. Don't Skip Meals

Many people wil attempt to lose wight by missing meals. This, in the long run, may be counter-productive. Tests have shown that hunger pangs and cravings can get worse the hungrier a person becomes. This in turn will lead the person to eat larger portions or crave the wrong types of food when they next eat. Breakfast is particularly important and eggs are a great way to start the day as they provide the protein that keeps you feeling full.

7. Eat Plenty of Dairy Products

Now I know what you are thinking here! Most diets will tell you to stay away from dairy as much as possible - in actual fact, dairy products relatively low in fat can aid weight loss alongside a sensible diet. The calcium in the dairy attaches to fat molecules and forms a soap like substance. This then passes straight through. Remember-this isn't a green light to start eating cream cakes and drinking full fat milk! Make sure you are controlling the rest of your diet and opt for dairy low in fat with things like semi skimmed milk, low fat cheese and fat free yoghurts.

8. Feel the Burn

Obviously, any guide to losing weight MUST include exercise.  However, exercise provides more benefits than you might think.  The best time to exercise is probably late morning to early afternoon.  'Afterburn' means that even after you have finished exercising, your body will continue to burn fat, even when you're asleep! 

When you exercise, the body will use the form of energy most readily available - this is usually carbohydrates.  After exercise, your body will still need energy to burn but because of the depleted carbohydrates, fat will be burned instead!  Remember, a 30 minute exercise session could give you much longer than that in calorie burning!

9. Be Wary of Your Evolutionary Instincts

Humans are natural hunter gatherers and it is in our genetic make up to seek out a wide range of foods.  We are programmed to take food when we find it in case it's the last for some time.  This can be dangerous at parties or all you can eat buffet restaurants as we consume an extra 30% on average than we actually need.  When you find yoursef in these situations take a deep breath and actually think about the amount of food you are taking.  Is it more than you normally eat?

10. Don't Fool Yourself it's Your Metabolism!

So many people blame their obesity on metabolism.  Whilst people have different metabolic rates, the simple truth is that you should eat the amount of food that is right for you.  Some people will just accept their size as inevitable because, 'that's the way I'm built.'  If you have a tendency to put weight on, adjust your eating habits.  Don't eat late at night, watch your calorie intake and take plenty of exercise.  People who blame their metabolism end up taking their eye off the calorie ball and compounding the problem.