If you've gained a few extra pounds over the winter months, you're definitely not alone. Winter weight gain is real, common and normal. Still, experts say it's helpful to take inventory and change your eating and exercise habits in the spring. But how to lose weight without fasting?
ContentHow to lose weight without fasting: Focus on sleep Limit eating out How to lose weight without fasting: Choose protein Eat a serving of beans with every meal How to lose weight without fasting: Take more steps Be more active during the day How to lose weight without fasting: Cut down on alcohol
The safest and most sustainable way to lose weight is to make slow and steady changes that you can stick to. Many experts say that losing weight quickly and setting short-term goals can lead to disordered diets and unhealthy habits, not to mention weight gain again. WomanEL will share with you simple tips from nutritionist Maggie Hennigan.
How to Lose Weight Without Fasting: Focus on Sleep
Hennigan says that if she wanted to lose weight by summer, one of her top priorities would be getting a regular night's rest. According to a 2022 study published in the journal Nutrients, too little or poor sleep can change your “eating habits, metabolic rate, and hormones that regulate metabolism. Ideally, get seven to eight hours of quality, deep, restful sleep every night,” says Hennigan.
Limit eating out
Cooking meals at home allows you to control the quality of ingredients, portion sizes, and other factors that can affect your health and weight. When Hennigan wants to lose weight, she tries to avoid takeout and restaurants as a fallback option unless she has a healthier dinner planned. Instead, she only goes out to eat to celebrate a friend's birthday or because there is a new restaurant she wants to try, that kind of thing.
How to Lose Weight Without Fasting: Opt for Protein
Hennigan says that when you're trying to lose weight, increasing your overall protein intake can help you reach your goals. “The more protein, the better. I would start harvesting my protein sources and replacing regular foods with sources that have more protein. That way I could get at least 30 grams of protein per meal,” she shares.
Eat a serving of beans with every meal
Hennigan says there's one particularly healthy type of protein she'd include in her daily diet: legumes. “I would add a serving of beans to every meal or almost every meal to get more protein and fiber and increase satiety,” she explains.
How to lose weight without fasting: take more steps
Another way to lose weight, according to Hennigan, is to increase the number of steps: “Whatever I average now, I will add about 1500 steps and I will make this my goal every single day.”
Experts say it's a great way to not only lose weight, but also reduce your risk of chronic diseases, including heart disease, cancer and diabetes. Aim for at least 150 minutes of walking or other aerobic exercise per week to start reaping the benefits.
Be more active during the day
Regular walking will help you lose weight faster, Source: freepik.com
While going to the gym or running are great ways to get in shape, Hennigan says less formal forms of exercise also have big benefits. For example, taking the stairs instead of the elevator, moving around during the workday, doing yard work, or cleaning the house can all speed up weight loss.
“It is very beneficial to be active during the day,” explains the nutritionist. “There's an area in your metabolism called NEAT, which stands for non-exercise activity thermogenesis, which is all the activities you do during the day that don't involve exercise. And just by being more active, I can increase my calorie burn to 100, 200, 300, 400 calories a day without having to rest after, without breaking a sweat, without having to completely reorganize my day – it's a really great way to lose weight for summer.”< /p>
How to Lose Weight Without Fasting: Cut Down on Alcohol
Studies have shown that drinking alcohol can cause weight gain in several ways. These drinks can add up to calories quickly, and many of them contain tons of sugar. Additionally, some people experience increased food cravings while drinking alcohol. Alcohol may even affect your metabolic rate.
Although cutting out alcohol completely will help you reach your weight loss goals faster, cutting back a little can also help your progress.
Although there are many products available at the store , which are believed to promote weight loss, this is not always true.
