10 Painless Ways to Lose Weight
by Wendy C. Fries
Painless weight loss? If you”re desperately trying to squeeze in workouts and avoid your favourite high-calorie treats, it can seem like there”s nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn”t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time. Here are some top tips on how to lose weight without sweating it too much.
- Add, Don”t Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favourite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
“Adding in really works, taking away never does,” says registered dietitian David Grotto, RD, LDN, but do remember to keep an eye on overall calories. And don”t forget to add in something physical, too, whether it”s doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.
- Forget About Working Out
If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
“There”s some truth to that,” Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you”ll discover “the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place.”
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name …
- Go Walking
Walking when the weather”s nice is a super-easy way to keep fit. Even a five minute walk is a five minute walk.
No sidewalks in your neighbourhood? Try these tips for slipping in more steps:
Ø Trade your power mower for a push version.
Ø Park your car at the back of the lot.
Ø Get out of the office building and enjoy walking to meetings.
Ø Sweep the drive or rake the leaves instead of using a leaf-blower.
Ø Get off the bus a few stops earlier.
Ø Hike the mall, being sure to hit all the levels.
Ø Take the stairs every chance you get.
Ø Sign up for charity walks.
Ø Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
- Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favourite toppers, who notices those missing calories?
And while you”re trimming fat calories, keep an eye on boosting fibre!
Fibre helps you feel satisfied for longer, so while you lighten family favourites, you can easily amp up the fibre by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don”t forget to lighten the drinks going with that meal. Try switching from high-calorie favourites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don”t forget to keep pouring that ultimate beverage, says Magee: water!
- Because Hydration Helps — Really!
Down some water before a meal and you won”t feel so famished. “Drinking a glass of water before a meal helps me watch what I eat. … I don”t just hog everything, since I”m not so hungry.”
For the compulsive snacker, it”s a great idea to keep no-calorie beverages at hand as a way to keep your mouth busy and less likely to snack on junk food.”
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you”ll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout. Staying hydrated means “I can exercise more, and longer, than if I don”t drink water.”
- Share and Share Alike
With the massive meals served at so many American restaurants, it”s easy to go Dutch — with the dinner plate.
“When we go out, I often share a meal with my wife.” “We”ve been known to split a dessert, even a pint of beer. That way, we don”t feel stuffed, and we save some money.”
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
“When you”re trying to eat better or get more exercise, you can be more successful if you do it with a partner or group,” says Grotto. “The community, the partnership, whether online or in person, it really helps.”
Twice the motivation, without twice the effort — a steal of a deal.
- Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favourite music show, or practice some stress-relieving cardio boxing when your least favourite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favourite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn”t matter exactly what you do, so long as you”re up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.
- Size Matters
Eating less without feeling denied is as close as your dinnerware. That”s because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
People go by physical cues. We know we”ve had enough because we see the bottom of our bowl or plate. A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it.
And don”t forget smaller bowls, cups, and spoons. For example, try savouring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you”ve eaten.
- Get Involved, or at Least Get to the Table
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. “I eat more if I”m bored,” says Virginias, “especially if I”m eating in front of the TV.”
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table. “The TV is distracting, and I”m just not conscious of eating,” says Virginias. “Once I”m at the table, with a place setting, I”m much more aware of what I”m eating.”
- Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn”t exactly painless, it may help to know that keeping weight off generally gets easier over time.
So if you crave the results reported by successful “losers” like these — improved self-confidence, a boost in mood, and better health — cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.
The Dr Boxall’s healthy, 100% organic weight loss range can aid you in your weight loss efforts.
Some products that might interest you are:
Dr. Boxall’s Hoodia veggie capsules 1000mg power serving
Hoodia has been used for centuries as an appetite suppressant. It controls food cravings without nervousness, upset stomach or sleep disruption. It has been shown to raise ATP levels, which promote energy and protein synthesis. Ideal for athletes, gym members and weight watchers.
Dr. Boxall’s Green Coffee Bean Extract 60 Veggie Capsules
Green Coffee Bean Extract has far less caffeine than regular coffee with all the benefits of it main active ingredient: Chlorogenic Acid. It is traditionally used for energy, stamina, as a natural laxative, detoxification and an appetite suppressant.
Dr. Boxall’s Green Coffee Bean Extract 120 with Raspberry Ketones (BEST SELLER NATIONWIDE)
Studies showed that Raspberry Ketone caused the body to produce more adiponectone, a protein that helps to regulate metabolism and break down stored fat. What does this mean in
plain English? Scientists concluded that Raspberry Ketone improves and even prevents obesity and fatty liver by altering lipid (fat) metabolism.
Be your best with us!