Tag: “how to lose weight without dieting”

Why Diets Fail!

Today’s article comes from deep within my heart!

Summer is practically here already.  This could be causing you or someone you know to be tempted to go on a crash diet.  Or, maybe even a “cleanse” of some kind (which is really a diet in disguise!).

Before you go down that path please consider the consequences.  Temporary, restrictive, diets have a 95% failure rate and can do more harm than good!

Have you ever tortured yourself on the latest fad diet simply to find yourself unsuccessful and frustrated?

Maybe you lost a bunch of weight only to gain it back again.  Even worse, you gained back more than you lost!

You are not alone.  As a personal trainer I have seen so much physical and psychological damage from dieting it makes me want to scream!

Some of the reasons diets fail you are:

  • Slows down your metabolism
  • Causes you to store fat not burn it
  • It’s unsustainable for most people’s lifestyle
  • When you stop starving yourself and go back to a normal calorie consumption you WILL gain weight
  • Lack of energy due to being hungry
  • Eliminates entire food groups and key nutrients
  • Can cause binge eating

Look, I get it.  You want to get thinner and you want it now.  Most of us do not want to wait the amount of time it takes to lose weight that statistically stays off for life.  The diet industry is counting on that and the marketing is very convincing!

It starts with a change in mindset.  The mindset that you are going to switch to healthy eating.  Portion control, cutting back extras, and meal planning are all considered healthy eating.  Not starvation diets or skipping meals entirely!

Last week I posted some tips on how to lose weight in the next 30 days for summer.  I decided to repost them in this article for your easy access.

1) Exercise almost every day!  If your schedule permits do one workout six days per week.  Try an interval workout 2-3 times per week and alternate with more moderate activity on the rest of the days.

Choose a fun activity on your off day like a moderate hike, swim, taking your kids or dog to the park, or a stretch and release workout.

If exercising six days per week seems overwhelming start 20 minutes per day 2-3 days per week .  You’ll still get better results than nothing at all!

2) Eat in!  Cook at home for the next 30 days and bring your lunch.  Use light recipes from sources like EatingWell, Cooking Light, and Health magazine.

3) Avoid liquid calories for the next 30 days!  Try substituting alcohol, sodas, and other higher calorie drinks with water.  Try adding lemon or cucumber for some variation.

Sounds extreme?  Cut down to half or even a quarter of what you usually drink.  You can always go back to your normal consumption if you want to.

4) Cut back on dessert!  Desserts are usually loaded with calories.  If you have a sweet tooth try substituting with fruit or one piece of dark chocolate.

Try this for the next 30 days and I know you will be pleasantly surprised.

Seems a bit overwhelming?  Pick as many things from above that you can realistically add to your schedule and implement them right away.    By being consistent you will begin to see results.

Give yourself credit for getting started and know that this is a long term plan for success!

Have any questions or dieting stories you’d like to share?  Please comment below.  I’d love to hear from you!

Blessings to you and yours!

Jennifer

 

 

 

 

 

 

 

 

 

Five Easy Ways to Start Losing Weight Without Dieting

Woman is Hungry Dieting

  1. Avoid one of the biggest weight gain traps in your neighborhood! At least for now, stay clear of take out or restaurants for lunch and dinner on a weekly basis. Don’t stop eating out completely, however, the average American eats out 4-5 times per week. A group of nutritionists were given meals at various restaurants around the country. During the study it was discovered that even the nutritionists grossly underestimated the amount of calories in the meals. Between large portion sizes, and a lack of control of what goes in the food, the calories pack on fast. Simply brown bag it and cook at home six days a week for the next two months and you’ll watch your waistline get smaller and your wallet get fatter!

  2. Watch those temptations! Cut those daily trips to the coffee shop. Coffee shops are full of all kinds of calorie packed goodies. If you really need that pick me up, I understand. Either make it at home or stick to a good old-fashioned cup of coffee or espresso with a small amount of real creamer (not the flavored or processed stuff) or sugar (1 packet). Keep a healthy snack with you to enjoy with the coffee when on the go. Some ideas to have on hand in your office or car: fruit, healthy crackers, nuts (watch portion size), yogurt, etc.

  3. Hydrate! Research shows that when the body is dehydrated your liver has to work extra hard and slows down how you metabolize fat. One way to check is to make sure your urine is pale yellow to clear. General guidelines are to drink eight to twelve 8 oz glasses of water per day. Some of us need a bit more or less due to lifestyle and activity differences, so the color of your urine is key. You do not want it to look like light beer!

  4. Get enough sleep. There is a direct correlation between proper sleep (approximately 8 hours) and people that lose or maintain their weight.

  5. Add five minutes! If you are currently exercising, add an extra 5 minutes: 5 minutes x 6 days equals 30 minutes. That’s an entire workout for most people! What’s an extra five minutes?

There you go. These are five easy tips to start losing weight without dieting. The key is consistency. Most people drop off after two weeks, which is why they never really see much success. Consistent habits of some kind caused weight gain. It’s going to take consistent new habits to lose it and keep it off. If you have read along this far, you are most likely someone that can stick to it!

I’d love to hear from you. Tell me below if you have a trick that works for you, or ask me about a stumbling block that may be
holding you back.

To your health!

Jennifer