10 Ways To Lose Weight Without Dieting and Fun Ways To Lose Flab.
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For most people, losing weight is a chore, and with good reason! Exercising is not fun for a majority of the population, and we all need constant motivation to keep us going. Often, the motivation lasts only so long, after which we’re back to the excuses and procrastination. Here are some fun ways to burn calories.
Hula Hoop.
Do you have a tyre around your belly which refuses to go away? Sure, you can do stomach crunches, and should do them, but you just wish there was an easier way to get rid of the flab. Well, there is! It may not be easier as such, but its definitely a lot more fun than sticking your palms under your head and lifting yourself up and down ad nauseam. Invest in a hula hoop! Hula hoops are not easy to find in India, but you can always order one online or ask your NRI relative to get it from abroad. Gujral Industries in Meerut, India, manufactures hula hoops. All a hoop really consists of is a firm, heavy rubber pipe, which may have a cloth covering. A standard diameter is around 33 inches, so you can even ask your local handyman if he can get one made for you. You will not be able to spin the hoop immediately. It will take practice.
Simple changes to your lifestyle can help you lose weight and keep it off.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly - while leaving you feeling hungry and deprived.
Hulas are always a complete hit with kids. So if you are worried about whether your child is getting enough exercise, presenting her with a hula hoop is a sure way to get her up from in front of the television and moving her hips. Your child’s friends will also enjoy playing with the hoop. The hoop also provides you with numerous party games. At your child’s birthday, have a hula hoop competition, in which the child who swings the hoop for the longest time wins. Kids will be jumping for their turn, to have a go! If you have a garden, you could use the hoops as a kind of ‘net’ in a distance, and have children spit out sweets or something edible through the hoop. There are numerous fun things you can do with a hoop, so it is well worth investing in one.
But what good is losing weight only to regain it? To keep pounds off permanently, it’s best to lose weight slowly. And many experts say you can do that without going on a “diet.” Instead, the key is making simple tweaks to your lifestyle.
One pound of fat - is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
Adopt one or more of these simple, painless strategies to help lose weight without going on a “diet”:
Dancing.
Dance away the flab. You don’t need to join dance classes to be able to do this. Simply turn on the music in your bedroom, and start moving. Not only will your sense of rhythm improve but as you start getting into the groove, your dancing will improve as well so if you ever thought of yourself as a terrible dancer, this is a good way to get better. Dancing in front of a mirror will help you incorporate more steps into your routine and you will also get an idea of how you dance.
- Eat Breakfast Every Day. One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. “Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
- Close the Kitchen at Night. Establish a time when you will stop eating so you won’t give in to the late-night munchies or mindless snacking while watching television. “Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else,” suggests Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor” and the author of Comfort Food Makeovers.
- Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don’t reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
- Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government’s 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that’s not really so difficult: “Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings,” she says. “Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar.”
- Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you’re more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
- Control Your Environments. Another simple strategy to help cut calories is to control your environment – everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, “eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet,” suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
- Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dishware.
- Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active - pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
- Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
- Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. “You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice,” says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.
It is amazing how many people have never really seen themselves dance in front of a mirror, which is why they don’t really know what looks absurd and what looks good. All you really need is forty minutes a day, three or four times a week, to get a good cardio workout and burn calories. So if you ever wanted an excuse to listen to your favourite music without it seeming to be a waste of time, you’ve got it. Dancing as a workout also helps you keep in touch with what’s new in the music world… [read more]
Many believe that success comes through deprivation and that the more you do something you inherently dislike, the more the chances of being successful. Nothing is further from truth, because real success comes from enjoying what you do. Only then will you stick around long enough to see the results! Most people who are trying to lose weight feel they love food so much, that they can’t go on a diet or follow an exercise routine.
They lament that even if they try to diet and exercise, it’s emotionally so depriving that they can’t sustain it. So, the trick lies in finding out the things that appeal to you (and be honest or your list will be impractical) and start working around the list. For example, if Cindy likes sweets, biscuits, snacks, Thai food, ice-cream and loves dancing, then this is how she can proceed:
• First, set priorities and see where health figures in your chart. Is staying healthy and looking good as important to you as buying a car to having a beautiful house? Look around in the family. Are the elders of the family healthy or do they have a long list of prescription? Genetics matter.
• Secondly, understand your tastes. Do you like the rich taste of creamy dairy products? Or, perhaps butter chicken?
• Analyze your behavior. When you are under pressure, do you look for food as an option being a sensitive person; do you indulge in comfort eating whenever things or people upset you?
• Buy books on healthy cooking. There are thousands of recipes that can help you cook a delicious and healthy meal. Many people in low calorie food workshops are amazed at how delicious health foods like brown rice, oat and soy breads, cold coffee with skimmed milk, whole wheat pasta, chicken made in hung curd, bran biscuits, cheese salad with balsamic dressing, or a roast potato and walnut salad with hung curd and mustard dressing, are out standing.
• Join an exercise routine that you will enjoy, be it dace, aerobics, salsa or swimming.
• Once a week, let go, as we all need some indiscipline in our lives.
• Open your mind to fun avenues like good music, movies, aroma candles, smart clothes (according to studies, people who are depressed about their body shape stop shopping).
• Being in the company of positive people helps you fulfill your goals!
• Myth: To lose weight faster, one can skip one large meal per day.
• Fact: Very common perception but entirely wrong. This will deprive your body of essential nutrients and will be detrimental to overall health by exposing your body to various diet deficiency diseases… [read more]
Source: www.webmd.com
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