5 Ways to Lose Weight Without Dieting
Eat when you’re hungry
If you think restricting your intake is the right route to go to get rid of some extra weight, think again! Researchers at the University of Toronto found that women who kept themselves properly satiated have a lower average body-mass index than those who eat for other reasons (such as stress or emotional eating). Tune into your body and start to listen to what it is telling you. In the mood for carbs? Research shows high-fiber varieties are so satisfying, they'll curb cravings to keep you slim and may help ward off cancer and heart disease.
Spice it up
A little hot pepper can go a long way. They contain capsaicin, a substance that not only jump starts your metabolism, but also fosters a sense of fullness, so you are less likely to overeat. Try adding some extra flavor (and fire!) to your vegetables, or sprinkle some over a sandwich. Chemicals in onions and curry may also ward off colon cancer, a study in Clinical Gastroenterology and Hepatology notes. Patients who took supplements with curcumin, the yellow pigment in curry, and the antioxidant quercetin, a flavonoid found in onions, had more than 50 percent fewer colon polyps.
Say no to salt
Not only will taking in too much sodium prompt your body to hang on to water weight, which causes bloat, but it's also harmful to your health. Remember to just say no—and you'll see the slimming results. Think you're not at risk just because you didn't pick up the shaker? Think again. Shockingly, 77 percent of sodium comes from eating prepared or processed foods that already contain the mineral. So even if you aren't an "add extra" kind of eater, chances are you take in your fair share of salt on the regular. And too much sodium can lead to far more than just a few extra pounds: We're talking high blood pressure and heart problems.
Pack in the protein
Lean protein, in the way of poultry, fish, legumes or low-fat dairy, keeps you fuller, longer—and has been shown to have fat burning benefits as well. A study in the journal Nutrition and Dietetics showed that overweight people who regularly consumed high-protein meals improved their fat burning ability. Pumping up your intake of protein from non-animal sources such as whole-grain cereal, tofu and beans may also lower your blood pressure. These foods are also rich in fiber and magnesium, which can help reduce your risk of dying from heart disease by 5 percent. Toss tofu in salads or snack on unsalted nuts and seeds.
Laugh out loud
The simplest slim-down strategy (and our personal fave): LOL! According to the International Journal of Obesity, giggling for 15 minutes a day activates your abs and facial muscles, burning up to 40 calories, or the equivalent of walking half a mile. And while of course laughter should not replace your exercise routine, tuning into The Office while walking on the treadmill or taking a workday water cooler break from a few chuckles is highly encouraged.
If you think restricting your intake is the right route to go to get rid of some extra weight, think again! Researchers at the University of Toronto found that women who kept themselves properly satiated have a lower average body-mass index than those who eat for other reasons (such as stress or emotional eating). Tune into your body and start to listen to what it is telling you. In the mood for carbs? Research shows high-fiber varieties are so satisfying, they'll curb cravings to keep you slim and may help ward off cancer and heart disease.
Spice it up
A little hot pepper can go a long way. They contain capsaicin, a substance that not only jump starts your metabolism, but also fosters a sense of fullness, so you are less likely to overeat. Try adding some extra flavor (and fire!) to your vegetables, or sprinkle some over a sandwich. Chemicals in onions and curry may also ward off colon cancer, a study in Clinical Gastroenterology and Hepatology notes. Patients who took supplements with curcumin, the yellow pigment in curry, and the antioxidant quercetin, a flavonoid found in onions, had more than 50 percent fewer colon polyps.
Say no to salt
Not only will taking in too much sodium prompt your body to hang on to water weight, which causes bloat, but it's also harmful to your health. Remember to just say no—and you'll see the slimming results. Think you're not at risk just because you didn't pick up the shaker? Think again. Shockingly, 77 percent of sodium comes from eating prepared or processed foods that already contain the mineral. So even if you aren't an "add extra" kind of eater, chances are you take in your fair share of salt on the regular. And too much sodium can lead to far more than just a few extra pounds: We're talking high blood pressure and heart problems.
Pack in the protein
Lean protein, in the way of poultry, fish, legumes or low-fat dairy, keeps you fuller, longer—and has been shown to have fat burning benefits as well. A study in the journal Nutrition and Dietetics showed that overweight people who regularly consumed high-protein meals improved their fat burning ability. Pumping up your intake of protein from non-animal sources such as whole-grain cereal, tofu and beans may also lower your blood pressure. These foods are also rich in fiber and magnesium, which can help reduce your risk of dying from heart disease by 5 percent. Toss tofu in salads or snack on unsalted nuts and seeds.
Laugh out loud
The simplest slim-down strategy (and our personal fave): LOL! According to the International Journal of Obesity, giggling for 15 minutes a day activates your abs and facial muscles, burning up to 40 calories, or the equivalent of walking half a mile. And while of course laughter should not replace your exercise routine, tuning into The Office while walking on the treadmill or taking a workday water cooler break from a few chuckles is highly encouraged.
