Best practices on weight loss without dieting.

They have been a lot of questions on how to loss weight without so much stress this days,

However, a lot of researchers, books and other platform have suggested exercise on daily basis and others has suggested watching diet.

After making a research, i have come up with a really best practices of weight loss without dieting.

Read alBitter kola;Eight health benefit of bitter kola

1: Time Your Meals

Set your time from 15-20 minutes and be a slow eater:
This is one of the Best Practices for slimming down without complicating your diet plan.

Savor each bite and make them last for quiet some seconds or a minute. Paced meals offer great pleasure from smaller portions and trigger the body’s hormones.

When you savour your food  in a hurry, your stomach doesn’t have time to tell your brain it’s full. This always leads to overeating.

2 :Sleep More, Weigh Less

Sleeping an extra hour a night c helps you drop 14 pounds in a year, according to  University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake.

This scenario shows that when your sleep replaces idle activities , the usual mindless snacking — you can effortlessly cut calories by 5-8%.

However, results  varies for each person, but sleep will definitely help in another way, too. There’s evidence that getting less than seven hours of sleep spikes up your appetite, making you uncommonly hungry.

3: Serve More, Eat More Veggies

Woman Eating Vegetables on Fork
Serve three vegetables with dinner at night, instead of just one, and you’ll eat more without really trying.

Greater variety tricks people into eating more food — and eating more fruits and vegetables is a cool of loosing weight.

According to, The high fiber and water content of vegetables fills you up with few calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

When Soup’s On, Weight Comes Off

Bowl of Minestrone Soup
Add a broth-based soup to your day , and you’ll fill up on few calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup is especially handy at the beginning of a meal as it slows your eating and curbs your appetite.

4: Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Avoid creamy soups, it can be high in fat and calories.

5 :Go for Whole Grains
Woman Eating Healthy Sandwich

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They  fill you up with fewer calories and also improves your cholesterol too.

Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft “white” whole-wheat bread.

6: Eyeball Your Skinny Clothes
Holding Polka Dot Dress

Hang an old favorite dress, skirt, or a smokin’ pair of jeans where you’ll see them every day. This helps reminds  you  of the prize.

Choose an item that’s just a little too snug, so you reach this reward in a relatively short time. Then pull out last year’s cocktail dress for your next small, attainable goal.

7:Skip the Bacon

Uncooked Bacon on Plate
Pass two strips of bacon at breakfast  your sandwich at lunch time.

This move saves about 120 calories, which may add up to a 10 pound weight loss over a year.

Other sandwich fixings like  tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese. Can replace the flavor with fewer calories.

8: Build a Better Slice of
Healthy Vegetarian Pizza

Choose vegetable toppings for pizza instead of meat and you will be able to cut off 100 calories from your meal. Other skinny pizza tricks includes going light on the cheese or using a reduced-fat cheese and choose a thin, bread like crust made with just a touch of olive oil.

9: Sip Smart:

Avoid excess Sugar,
Spoons of Sugar and Soda Bottle
Instead of a sugary drink like regular soda, use  water or a zero-calorie drink and you’ll avoid about 10 teaspoons of sugar.

Add lemon, mint or frozen strawberries for flavor and fun.

The liquid sugar in soda happens  to bypass the body’s normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda.

The candy eaters unconsciously eat fewer calories overall, but not so for the soda drinkers. They gained 2.5 pounds in four weeks.

10:Sip Smartly: glasses of orange juice
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories — and your weight — without dieting. You’ll drink 25%-30% less juice, soda, wine, or any other beverage.

How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass — even experienced bartenders.

11Sip Smart: Avoid or limit Alcohol

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to a cocktail, beer, or glass of wine.

Surprisingly, Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). though lots of people believes it burns fat, this is true to an extent but can be very dangerous when taken excessively.

12:Sip Smartly: Go for Green Tea

Drinking  a cup of green tea may also be a good weight loss strategy. Some studies shows that it  Rev’s up the body’s calorie-burning engine temporarily.

Through the action of some phytochemicals called catechins. At the very least, you’ll get a refreshing drink without lots of calories.

13:Slip Into a Yoga State of Mind

Older Woman Meditating to Music
Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What’s the connection? The yoga regulars reported a more “mindful” approach to eating.

For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

14:Eat at Home

Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of “successful losers.”

Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut vegetables, canned beans, and cooked chicken strips.

15:Most people have a natural “eating pause,” when they drop the spoon for some minutes.

Observe this moment and don’t take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you’re full, but not stuffed. Most people miss it.

16:Shrink Your Dishes
Smaller Portions

Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less.

According to Cornell’s Brian Wansink, PhD, people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day — and 10-20 pounds in a year.

17: Get Food Portions Right

The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. “Always slim” people do it and successful losers do it, too, according to a Consumer Reports survey. After measuring portions a few times, it can become automatic. Make it easier with small “snack” packs and by keeping serving dishes off the table at meal time.

18:Try the 80-20 Rule
80/20 Rule

Adopt a healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies shows that most people who follows  the 20-80 meal rule looses lost of calories

19:Eat Out Your Way
Couple Sharing Dinner
Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:

*Split a plate with a friend.
*Order an appetizer as a meal.
*Choose the child’s plate.
*Get half the meal in a doggie bag before it’s brought to the table.

20:Get A Red Sauce
Spaghetti Dinner with Red Wine
Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have few calories and much less fat than cream-based sauce.

21:Avoid meat More Often

Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than  those who eat lots of meat.

While there are several reasons for this, legumes also play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber.

Most Americans get only half of this important nutrient, which fills you up with few calories.

Burn 100 Calories More
1 Mile=100 Calories
Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities:

.Walk 1 mile, about 20-30 minutes.
.Pull weeds or plant flowers for 20 minutes.
.Mow the lawn for 20 minutes.
. Do house Chores for 30 minutes.
.Jog for 20 minutes.

When you’ve kicked the soda habit or simply made it through the day without overeating, pat yourself on the back.

You’ve moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans.

You can call a friend, get a pedicure, buy new clothes — or on occasion, indulge in a small slice of cheesecake.

22:Chew Strong Mint Gum

Un-wrapped Stick of Gum
Chew sugarless gum with a strong flavor when you’re at risk for a snack attack.

Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for Eating snacks. Gum with a big flavor punch overpowers other foods so they don’t taste good

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