Have you ever searched the internet for “ways to lose weight without trying?” You are certainly not the only one. We all want to lose weight easily, but we want to do it without putting in a ton of motivation. Unfortunately, some work has to be involved because you can’t lose weight without really trying. However, there are ways to lose weight that look so easy they feel effortless. This includes “no effort” eating habits.
Trying to lose weight doesn’t have to be stressful. That’s why we spoke with Tammy Lakatos Shame, RDN, CDN, CFTand Lyssie Lakatos, RDN, CDN, CFTauthors of The Nutrition Twins vegetarian cure and members of our Medical Expert Council, to help you find simple and easy eating habits that can help you lose weight so you can reach your goals faster than if you didn’t use these tips. Then be sure to check out the simple ways to help you lose weight as you age, dietitians say.
“Fill half your plate with veggies,” says The Nutrition Twins. “They’ll crowd out the heaviest foods on your plate and fill you up with fiber and very few calories.”
The Nutrition Twins suggest that, whenever possible, add vegetables to any meal you prepare, as it will have the same effect as filling your plate with vegetables.
For example, if you are making a chicken and rice stir-fry, simply add snow peas, cauliflower, carrots and mushrooms. If you’re making pasta with shrimp, just add broccoli and zucchini.
“You don’t even have to take the time to cut the veggies, you can use frozen veggies, which are just as healthy as fresh veggies since they’re packaged and frozen,” says The Nutrition Twins.
Nutrients remain intact in this form, so none are lost during shipping or placement in stores. Therefore, if the vegetables are exposed to light or heat or take a long time to reach store shelves, the nutrients will still be in those frozen vegetables.
Were you ever told to “finish what’s on your plate” when you were a kid? Chances are you’re dealing with a “clean plate“, which means you eat everything on your plate, even if you feel full. However, you don’t have to do this, and leaving leftovers on your plate can actually help with weight loss. .
“If you’re like most people who finish everything on their plate, just leave the last 3 bites behind,” says The Nutrition Twins. “It can save over 100 calories at each meal, and if you’re someone who eats 3 meals and one snack a day, that can equate to almost 4 pounds of weight loss over a month.”
“When we drink calories, our brain doesn’t get the signal that we have fuel, and we don’t compensate for those calories like we would after eating, and we eat just as much later,” says The Nutrition Twins.
The twins also suggest that by drinking calorie drinks contribute to weight gain, sugary drinks are particularly problematic. Research of The Journal of Clinical Endocrinology and Metabolism found that these drinks interfere with appetite suppressant hormones that signal a feeling of fullness. Meanwhile, hydrating with sugar-free and unsweetened beverages like water, seltzer water, or infused waters that naturally add sweetness, takes up space in your stomach, helping to prevent overeating. . They also give your body the fluid it needs to prevent dehydration, which is necessary for proper bodily processes, including your metabolism.
If you’re looking to make your own infused water, try a mint and berry infused water by The Nutrition Twins.
Soluble fiber includes fruits like apples, strawberries, and other citrus fruits as well as oats, oat bran, beans, rice bran, peas, and potatoes.
“These are all good sources of soluble fiber, which is fermented in the gut into short-chain fatty acids that suppress appetite by increasing levels of satiety hormones and decreasing hunger hormones to help reduce visceral fat,” says The Nutrition Twins.
A study found that increasing soluble fiber by just 10 grams per day reduced the risk of visceral fat gain by 3.7%.
According to The Nutrition Twins, fermented foods contain probiotics that may help reduce belly fat and increase a hormone that helps you feel full, while helping to reduce the amount of fat the body stores.
“These fermented foods may also help reduce the amount of fat you take in and increase the amount you excrete,” they say.
Examples of fermented foods include sauerkraut, kefir, and yogurt.
Just because you’re trying to lose weight doesn’t mean you have to cut out everything you love!
“People who starve always end up throwing in the towel because their diet isn’t sustainable,” says The Nutrition Twins. “They also often wander off after feeling like they can’t eat any of the foods they love and end up overeating or binging. By including occasional small portions of your favorite foods, you eliminate the deprivation of the equation, then it’s a lot easier to follow a healthy diet.”
This action allows you to still get all the flavor, just in a fraction of the calories.
“Each tablespoon of oil contains 120 calories, and many salad dressings contain around 100 calories per tablespoon,” says The Nutrition Twins. “Most people add several tablespoons of oil at breakfast when cooking eggs or bacon, several at lunch when drizzling salad dressing, and several at dinner when dipping bread in salads. oil or adding it to their skillet when cooking chicken, fish, tomato sauce and more.It’s conceivable that this change alone could result in a 5 pound weight loss over a month.
The Nutrition Twins suggest that instead of pouring oil directly into the pan when cooking, spray your pots and pans with oil instead. Also, spray bread with oil, rather than dipping it, and spray salad dressings instead of pouring them.