Managing your weight and losing weight is challenging, even without the added stresses of a global pandemic looming over your head every day. While you want to avoid the “Quarantine 15,” the hunger that comes with strict dieting is the last thing you want on your plate.
The good news is, there’s plenty of ways to lose weight without going on a diet and being hungry. It’s time to ditch dieting once and for all!
By following these weight loss without dieting tips, you can avoid the ups and downs of restrictive dieting while still enjoying all your favorite foods (in moderation, of course).
As you likely know from personal experience, the all-or-nothing mentality that comes with a restrictive diet is often counterproductive to weight loss. Thanks to a growling stomach, what began as a portion-controlled day can quickly turn into a fridge raid come 8 PM. Along with the added calories that can derail your weight loss plan comes the guilt of thinking you ruined your diet.
Instead of being stuck in an endless cycle of yo-yo dieting, follow these 10 ways to lose weight and manage weight without being hungry.
How To Lose Weight And Manage Weight Without Dieting
Use an Air Fryer Instead of Deep Frying
There’s no need to sacrifice your favorite fried foods when trying to lose weight.
By swapping from deep frying to an air fryer, you can save calories and still enjoy a healthier version of your go-to cheat meal. Air fryers can easily recreate the crispy texture you love while only requiring a fraction of the oil. That means you can still enjoy your favorite game-day snacks like wings, fries, and jalapeños poppers while cutting up to 80% of the calories!
Fried foods typically absorb 10-25% of their weight in oil, depending on the cooking time and type of food. While undeniably delicious, deep frying can quickly add hundreds of calories to your meal. While deep fat fryers use multiple cups of oil, air frying requires a tablespoon or less, helping you cut major calories and even help you lose weight without dieting and sacrificing crispiness.
Avoid Drinking Empty Calories
Instead of cutting calories in what you eat, cut them in what you drink.
Soft drinks, energy drinks, and flavored coffee beverages are often packed with hidden calories and sugar. A typical can of soda has 150 calories, meaning that cutting back on one soda per day could help you lose 15 lbs in a year. Plus, cutting liquid calories means you can still enjoy the same amount of food at mealtime.
If you can’t imagine your afternoon without a caffeine boost or carbonated beverage, don’t worry! There’s plenty of low-calorie drink options that will keep you satisfied between meals and curb your sugar craving. Stick to flavored sparkling water, tea, coffee, or fruit-infused water.
A word of advice: it's best to avoid diet sodas and artificial sweeteners, which, despite their lack of calories, have been linked to weight gain.
Fill Up on Low-Calorie Density Foods
Calorie density is the number of calories in a given volume of food. By choosing to eat foods with low-calorie density, you can eat more for the same amount of calories, ensuring you feel full even after a portion-controlled meal.
As a bonus, eating more of these healthy foods can increase your intake of fiber, antioxidants, and immune-boosting nutrients like vitamins C and D, zinc, and iron.
Healthy low-calorie density foods include leafy green vegetables, Greek yogurt, oats, eggs, air-popped popcorn, and fruits like berries, grapefruit, and watermelon. For an easy calorie-saving swap, try eating your takeout with cauliflower rice instead of white rice.
Eat Smaller Meals Throughout the Day
If you find yourself getting hangry between meals or struggling to portion-control your late-night snacks out of hunger, it’s time to make peace with snacking.
When your stomach is empty for too long, your body releases ghrelin, an appetite-stimulating hormone that leaves your stomach growling by dinnertime. By snacking between portion-controlled meals, you’ll avoid getting hungry---and releasing ghrelin--- in the first place.
Instead of eating your recommended calories in two or three large meals, try spreading them out into slightly smaller portion sizes meals with snacks in-between.
Ensuring you stay satiated throughout the day can also stop late-night snacking. If you find yourself getting hungry late at night, budget a few hundred calories for a healthy late-night snack.
Choose Your Alcohol Wisely
Let’s face it. These days, the idea of cutting alcohol altogether seems ridiculous. By choosing lower-calorie drinks, you can still enjoy a few alcoholic beverages throughout the week.
As a rule of thumb, straight alcohol and simple mixed drinks have the lowest calories. Sugar-packed mixed drinks like piña coladas and margaritas can have upwards of 600 calories, while a vodka soda with lime has 100 calories or less. When it comes to beers, go for a light beer instead of a dark IPA.
The best part: Cutting out the empty carbs and sugar in alcoholic drinks means you can eat the same amount of calories at mealtime.
Get Your Steps In
Now more than ever before, Americans are living a predominantly sedentary lifestyle. While staying at home is great for curbing the spread of COVID-19, it certainly makes it a bit tougher to get in your recommended 10,000 steps per day.
To make up for the steps you’d clock during a typical workday, you’ll need to be more intentional about getting enough exercise throughout your day at home. To make up for your morning commute, go for a quick walk around the neighborhood on your lunch break. Instead of meeting for happy-hour, catch up with a friend over a socially-distanced stroll in the park. A few steps here and there can add up throughout the day!
Eat Lean Protein
Protein has powerful effects on your appetite. Adding lean protein to each meal or snack will help you lose weight by helping you to to feel full longer, reduce hunger, and eat less. Consuming lean protein will also help you build muscle while burning fat, which is essential for weight loss.
So what exactly is lean protein? Lean proteins are food that is rich in protein and low in fat. It can be animal or plant-based. Examples of lean protein include no added sugar yogurt, nuts, eggs, chicken breast, and fish.
Chew Thoroughly And Slow Down
When it comes to chow time, how fast you eat plays a big factor in weight management and weight loss. Give yourself time to chew food thoroughly and allow your brain to process that you have had enough to eat.
A recent study has shown that fast eaters are more likely to gain weight than slow eaters.
Drink Plenty Of Water
We all know the importance of staying hydrated. But what we didn't know is that drinking water can also help you to lose weight. By drinking plenty of water, it will help you to eat less, especially if you drink before a meal. Drinking water can also help you burn calories, remove waste from your body, and burn fat!
So, say goodbye to your calorie-loaded drinks and hello water.
Avoid Overloading On High Calories Healthy Food
While eating healthy can help with weight loss, but it can also cause gain weight. This may sound confusing; how could healthy food cause weight gain?
Extremely healthy food such as nuts and avocados are high in calories, loaded with fiber, and packed with healthy fats. These healthy foods can help you lose weight, but you can also gain weight when you overindulge due to they are high fat and high calories food in nature. But this doesn't mean you should eliminate them from your diet. It just means you need to consume these types of food in moderation.
During a time when life seems so short, it feels wrong to deny ourselves of our favorite foods. Follow these weight management and weight loss tips, and you’ll crush your health goals without dieting and ever feeling hungry.
If there’s one thing to remember, it’s that health is about much more than weight-loss. It’s about happiness too.