how to lose weight

Want to lose weight? Here are 5 easy things to do instead of diet

1. Sleep more, stress less

A lack of sleep can wreak havoc on your waistline, Gabbay warns.

“So many people are chronically under-slept and it makes them hungry for [sugary, high-calorie] foods, which they are unlikely to work off with activity since they are too tired,” said Toronto fitness expert Oonagh Duncan.

Duncan compares people who think they can function well on five hours of sleep to “that drunk guy at the party who is slurring and insisting he’s OK to drive home.”

“Don’t be that guy.”

She and Gabbay add fatigue can put our bodies into a state of stress, which can contribute to belly fat.

2. Watch your portion sizes

Size matters.

Duncan says a reasonable portion of carbs is the size of your fist — not the whole plate.

“Try to skip the grains at the supper meal but load up on veggies,” said Charlebois. “Even the ‘starchie’ veggies are great like squash, carrots, sweet potato, turnip, beets.”

Half your plate should always be veggies, she and other experts stress.

However, even healthy foods like avocado (which is considered to be a “good” fat) should be limited to a thumb-sized portion (or about one quarter of an avocado) in a single sitting.

A handful of nuts and seeds is also “plenty,” Charlebois says.

3. Pack in protein

Protein is often recommended by dietitians as it can make you feel fuller for longer. Fitness experts also love it for its ability to fuel muscles and help them recover.

Charlebois urges her clients to make sure they consume at least 20 grams of protein at all meals.

For breakfast, Charlebois says that could mean some Greek yogurt, cottage cheese, or two eggs.

For lunch and supper, it could be as simple as eating a grilled chicken breast (the size of your palm) or adding some legumes (like chick peas) or white beans to soup or salad.

4. Drink more water, less alcohol

People have a tendency not to drink enough water during the winter months, Gabbay has noticed.

This can leave them feeling bloated with water weight, as their body clings to whatever water it can suck out of food because it’s feeling so dehydrated.

In addition to helping deliver nutrients throughout our body (including our muscles), research has shown the zero-calorie beverage can help satiate us before a meal.

Gabbay recommends consuming at least three litres of water a day.

Alcohol, on the other hand, should be curbed if you want to lose weight.

“Alcohol is high in sugar, high in calories, it reduces the quality of your sleep and makes you less likely to exercise. It’s a perfect storm for weight gain.”

5. Get moving

A sedentary lifestyle slows down our metabolism, as our body realizes that no energy is needed.

Duncan suggests setting an alarm to go off every hour and taking a 10 minute walk “to keep the muscles awake and active.”

On top of that, Gabbay urges people to exercise at least three times a week for 30 to 45 minutes.

The workout should be a combination of cardio and weight (or resistance) training.

An easy routine he suggested that will give you big pay-offs is interval training. His cardio of choice is 10-20 second sprints, which work your whole body and burn a lot of calories. You could replace it with something equally strenuous like jump rope or swimming, though.

The one to two minutes of “recovery” can be spent building your muscles through exercises like squats, lunges, or planks.

Other exercises that are worth your time, according to what Briar Munro, founder of Toronto’s Fly Girl Fitness, told us last summer:

  • Mountain climbers
  • Squat jumps
  • Walking lunges
  • Push-ups in all different variations
  • Planks (front and sides)

The more muscle you have, the more fat it’ll burn — even when you’re just sitting at your desk.

And who doesn’t want that?

Read More 




How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose weight fast.

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn't know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

  • Meat - Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
  • Eggs - Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day... just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery
  • Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of 101 low carb recipes.

You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Read More

Read More Interesting Articles

how to lose weight