If you’re trying to lose weight, you probably know that you need to eat well and exercise. What if that’s not necessarily true?
In general, if you expend more calories than you take in, you’ll lose weight. However, torching calories by pounding your feet to an aerobics DVD or working out in the gym may not be as effective as you’d think.
According to an article in Women’s Health Mag, many studies have found that the number of calories burned during exercise doesn’t always equate to the fat or weight loss that you’d expect. Even if you don’t change your eating habits, working out might not help you lose that much weight.
In addition, some people binge eat after exercising, negating the calorie burn.
Exercising is good for your heart and lungs, so don’t curl up on the couch because I just blew your mind with this new information. However, try some of these tips to help you lose weight without focusing on exercise as a weight loss motivator.
1. Add coconut oil to your diet.
According to Livestrong, eating coconut oil can help you lose weight.
The best way to use coconut oil is to replace other fats with it. Don’t just add several tablespoons of coconut oil to your diet every day, or you’ll be increasing your calorie intake by 120 calories per tablespoon.
2. Chew your food more thoroughly.
Research shows that gulping down your food can prevent your intestines from releasing the hormones and chemicals necessary to properly digest your food. Chew each bite until it has the consistency of applesauce before swallowing.
3. Drink ice water.
Although Chinese medicine recommends drinking warm water so that you don’t shock the system, the people behind Eat This, Not That reported on a study showing that people who drank ice water increased their metabolism by 30%.
Drinking adequate amounts of water can also keep your metabolism flowing and stave off hunger pangs.
4. Eat more protein.
Your body actually burns calories just by digesting the protein you eat. Research shows that a high-protein diet can boost your metabolism and keep you feeling fuller longer.
5. Consume more fiber.
Whatever you’re doing to try to lose weight, eating more fiber can help. According to WebMD, adding fiber to your diet without making any other changes can make you lose the same amount of weight as people who follow the low-fat diet that’s recommended by the American Heart Association.
6. Use smaller plates.
If your plate is huge, it’s going to look as though you have a lot of empty space that could accommodate more food. Psychologically, this may make you want to eat more.
Plus, you can load up a larger plate with more calories. Use smaller dishware, and fill up your plate.
You’ll trick yourself into thinking that you’re eating more. You can always go back for seconds.
7. Don’t buy unhealthy foods.
This may go without saying, but if you have unhealthy food in your house, you’re going to eat it. Stock up on healthy, fresh foods that satisfy your cravings for crunch and a feeling of fullness.
8. Take probiotics.
Taking probiotics can help you lose weight. Experts say that probiotics that contain Lactobactillus gasseri can help your body absorb less fat from the foods that you eat.
I also have a full article on How Probiotics and Prebiotics Can Help You Lose Weight Naturally.
If you’re looking for a good probiotic, I recommend Dr. Ohhira’s Probiotics.
They were originally recommended to us by a nutritionist, and they works wonders!
9. Get more sleep.
According to this article by Shape Magazine, sleep controls your diet, changes your fat cells, increases your cravings and makes your workouts less effective.
Lack of sleep can make you:
- Less satisfied after eating
- Metabolize sugar in the blood less effectively
- Throw off the hormonal balance of leptin and ghrelin, which can make you crave food
- Lose the willpower to avoid unhealthy foods
- Take longer to recover from exercise
10. Eat more often.
Smaller, frequent meals keep the metabolism going. On the flip side, your metabolism slows down dramatically after you eat a large meal, especially if you didn’t eat much throughout the day leading up to it.
11. Consume enough calcium.
If you’re already watching what you eat, research shows that you can augment your weight loss efforts by taking in enough calcium. This effect is even more pronounced if you eat dairy products (as opposed to just taking a calcium supplement).
I recommend this calcium supplement by Nature Made also contains Vitamin D, another nutrient that most people are deficient in. Another benefit to eating more calcium is that you’ll burn more fat around the abdominal region.
12. Stop stressing out.
Stress makes you gain weight. According to Psychology Today, stress can make you want to eat more, burn fat less effectively and drown your willpower in the toilet.
Cortisol, a stress hormone, makes your body store more fat and sugar.
After all, our ancestors needed those energy reserves to evade predators when their adrenaline was surging.
Today, we stress out over things that don’t always make us move our bodies more. That can result in an unhealthy attachment to extra weight.
When you’re stressed, exercising can release feel-good chemicals in the brain and decrease the amount of cortisol that’s running through your body. Practicing relaxation techniques can help you lower anxiety, making your weight loss efforts more effective.
13. Cut down on sugar.
Eating too much sugar causes inflammation, fat gain, diabetes and other health issues. This 2015 Forbes article discusses the detrimental value of sugar on your weight.
Dr. Mark Hyman, a functional medicine practitioner who has been featured on television shows like CBS This Morning, The Dr. Oz Show and Good Morning America, explains that eating more calories and less sugar can help you automatically lose weight. A sugar detox can make your body better at turning calories into fuel, resulting in weight loss.
You can see Dr. Hyman talking about quitting sugar in this short video.
14. Brush your teeth.
If the delicious flavor of that peanut butter and banana you just ate lingers on your tongue, you might be more likely to go back for more food. Cut your cravings by brushing your teeth after each meal.
Food doesn’t taste as good when you eat it with a minty mouth. This is especially effective after dinner, when you might be more likely to fall prey to snacking in front of the TV.
15. Be more mindful.
We’re lost in a culture of getting more done in less time. Many people multitask by eating in front of the computer or smart phone.
Have you ever done this and looked down to see a clean plate? Did you wonder who ate your food?
If you don’t pay attention to what you eat, you might want more psychologically even though your belly is full. Research shows that mindful eating can change eating behaviors and improve weight loss.
16. Try our 21-Day Fat Loss Challenge.
Join the thousands who have already joined the challenge and are losing an average of 10-21 pounds in 21 days. It’s all about learning how to properly diet and establish healthy habits for weight loss and beyond.
Even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
We have over 1,000 people in our private support group going through the Challenge together, and they share experiences, results, motivation, and lots of recipes!
If you are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”
Click HERE to check it out and get started today!
Leave me a comment below if you enjoyed this article or have any questions!
The Avocadu Crew
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