7 Secrets of losing weight without dieting

Losing weight without dieting can be achieved through lifestyle changes and small adjustments in daily habits. Here is your ultimate guide that includes 7 secrets life hacks to help you on your weight loss journey. And remember, losing weight is not a 2-month project, it’s a lifestyle.

Everyone’s body is different, so it’s essential to find an approach that works for you and is sustainable in the long term. Losing weight is a gradual process that involves a combination of healthy habits and lifestyle changes. Quick fixes and extreme measures are generally not the answer to healthy and lasting weight loss.

7 Secrets of losing weight without dieting

Here are the Magnificent Seven weight-loss hacks that have been proven to work:

1

Avoid ultra-processed foods

Government health authorities of USA, Canada, the UK, Israel and many other countries are sounding the alarm about ultra-processed foods. According to the latest research commissioned by the Canadian Heart and Stroke Foundation, almost 50% of the daily calories Canadian people get from ultra-processed foods.

Bestselling book “Ultra-Processed People”

In 2023, No. 1 bestselling book in the U.K. written by the British doctor and television personality Chris van Tulleken, called “Ultra-Processed People”, has a flurry of scary headlines: “Beware of the food that isn’t food,” “Why ultra-processed foods are so bad for you,” “Ultra-processed foods are easy, cheap and could be killing you.”

Obesogens

Ultra-processed foods are loaded with obesogens. According to Wikipedia, obesogens are chemicals that inappropriately alter lipid homeostasis and fat storage, change metabolic set-points, disrupt energy balance or modify the regulation of appetite and satiety to promote fat accumulation and obesity.

Neo-formed processing contaminants

Intake of ultra-processed foods might increase cancer risk through obesogenic properties and reduced nutritional value, as well as through exposure to food additives and neoformed processing contaminants.

Health risks of ultra-processed foods

Published in The BMJ, two separate studies have associated ultra-processed food consumption with obesity, high blood pressure, high cholesterol, increased risk of cardiovascular disease and early death, and even some cancers. It’s because eating highly processed foods increases your intake of sodium (table salt), sugars, saturated fat, neo-formed processing contaminants, and obesogens.

Ultra-processed foods can include:

• sugary breakfast cereals
• sugary soft drinks and juices
• dehydrated soups
• syrups and jams
• chocolate and candies
• potato chips and pretzels
• sauces, dressings and gravies
• ice cream and frozen desserts
• bakery products like muffins, donuts, and cakes
• fast foods like French fries, burgers, chicken wings and nuggets
• frozen entrées like pasta dishes and pizzas
• processed meats like sausages and deli meats
• packaged soups

2

Stay away from sugary foods and drinks

Eating and drinking a lot of sugary foods and drinks has been linked to obesity, type 2 diabetes and other health problems. An average person consumes about 24-33kg of sugar each year, which is about 17 teaspoons of sugar every day! A 355ml can of pop contains 39g of sugar – 8 teaspoons! According to the American Heart Association, sugar-sweetened beverages may be responsible for 180,000 deaths every year worldwide. Never before our ancestors were in contact with as much sugar!

NOT all sugars are created equal!

Actually, the popular saying “sugar is bad” is not correct. We cannot exist without sugar – no sugar, no life. But NOT all sugars are created equal! The problem comes from the AMOUNT and TYPE of sugar we eat.

Industrially-made sugary foods and drinks ARE NOT sweetened with TABLE SUGAR!

They are sweetened with High-Fructose Corn Syrup (HFCS), an artificial sugar. It is made from GMO corn starch that has been processed by glucose isomerase to convert some of its glucose into fructose. HFCS is cheap, easier to handle, and a few times sweeter than table sugar.

Numerous studies have proved that HFCS are key factors in today’s obesity epidemic. HFCS corn syrup increases your appetite and promotes obesity much more than regular sugar.

Phosphoric acid

Moreover, phosphoric acid, added to give soft drinks “bite”, flavor and maintain freshness, is associated with calcium loss. Phosphoric acid from the most common brands of soda leaches the minerals out of your bones and has been linked to bone fractures. No matter if it’s the occasional full-sugar cola or multiple diet sodas every day.

3

Cook more often

The decline of home cooked meals has been the major change in dietary patterns in the last 70 years. Now, almost half of the food we eat every day has been significantly changed from its original state with salt, sugar, fat, additives, preservatives, and artificial colorants. Cook at home more often (heating up frozen dinner from a supermarket freezer in your microwave doesn’t count).

Preparing foods with healthy ingredients and choosing healthier menu options are ways to limit highly processed foods. Unprocessed or minimally processed foods are: vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs, cottage cheese, and milk. Make these real, whole foods the basis of your diet.

4

Eat smart and balanced

• Go for a balanced diet: Focus on a balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
• Control your portions: Reduce your portion sizes at each meal to avoid overeating. Trick your brain into feeling satisfied by using smaller plates for your meals.
• Eat mindfully: Pay attention to what you eat, savor each bite, and avoid distractions while eating. Chewing your food slowly and thoroughly can help you feel fuller with less food. Take your time to eat, as it can take your brain about 20 minutes to register that you’re full.
• Hydrate: Drink plenty of water throughout the day, as it can help control hunger and promote weight loss.
• Eat more vegetables: Increase your intake of vegetables as they are low in calories and high in nutrients.
• Eat protein-rich breakfasts: Protein can help keep you full and satisfied, so opt for protein-rich breakfasts like eggs or Greek yogurt. Actually, not only breakfasts: include protein in your meals more often (as often as you can, in fact).
• Try intermittent fasting: Some people find success with intermittent fasting, where they restrict eating to certain hours of the day.
• Stay away from crash diets: Rapid weight loss diets are often unsustainable and can be harmful to your health.
• Keep healthy snacks on hand: Stock up on nutritious snacks like fruits, nuts, or veggie sticks to avoid reaching for unhealthy options.
• Eat more fiber: Foods high in fiber can promote feelings of fullness and aid in digestion. Think whole grains, fruits, and vegetables.
• Avoid late-night snacking: Try to finish eating at least 2-3 hours before bedtime to give your body time to digest before sleep.
• Plan your meals: Prepare your meals in advance to avoid last-minute unhealthy choices when you’re hungry and in a rush.
• Don’t be a radical, practice moderation: It’s okay to enjoy treats and occasional indulgences. The key is moderation and balance in your overall eating patterns.

5

Reduce stress

Reaction to stress: women “eat it up” and men “drink it down”

Medical statistics states that more than a thousand diseases are stress-induced. And one more scientifically proven fact: women are more sensitive to stress than men.

Men and women react to stress differently: women “eat it up” and men “drink it down”. Due to the influence of female hormones, girls are 10 times more prone to emotional eating than guys. All this leads to weight gain and, as a result, even more stress.

Adrenaline and cortisol

There are two basic stress hormones produced by adrenal gland – adrenaline and cortisol. Although, both of them are involved in the body’s fight-or-flight response to a stressful situation, they act differently. Not going deep, the major difference between them is as follows:

1. Adrenaline is a body response to acute stress: within seconds it floods your body giving your strength and physical performance a substantial boost. Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies.
2. Cortisol is a body response to chronic stress: it helps the body protect itself by increasing sugars (glucose) in the bloodstream, enhancing your brain’s use of glucose. Cortisol escalates appetite and a desire to eat sugary, salty, or fatty foods. Because of this, people turn to emotional eating as a way to overcome the stress in their daily lives.

Stress management

Stress is an inseparable part of our life that is impossible to avoid, especially if it appears suddenly. But you can learn how to help yourself, how not to succumb to the destructive power of emotions. Practice stress-reduction techniques like enough sleeping, going to nature, meditating, reading a book, visiting yoga classes, and many others to prevent emotional eating.

6

Get enough sleep: sleep more, weigh less

Getting adequate, quality sleep is an important part of a healthy weight loss plan. Lack of sleep can disrupt hormones related to hunger and satiety, leading to overeating. It’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get fast food or frozen dinner, and then go to bed late because you’re uncomfortably full. If you are sleep-deprived, your brain may have trouble saying no to a second slice of cake, because it is looking for rewards, for something that feels good. Aim for 7-9 hours of quality sleep each night, as poor sleep can contribute to weight gain.

7

Take every opportunity to exercise more

Create a calorie deficit by burning more calories through physical activity than you consume through your diet. This is the fundamental principle for weight loss.

• Walk more: Incorporate more physical activity into your day by taking short walks or using the stairs instead of the elevator.
• Stand up regularly: If you have a sedentary job, try to stand up and move around for a few minutes every hour.
• Find enjoyable physical activities: Engage in exercises or sports you genuinely enjoy, so you’ll be more likely to stick with them.

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Yes, it is possible to lose weight without following a strict diet. While traditional diets often involve strict calorie counting or specific food restrictions, there are alternative approaches to weight loss that focus on healthy lifestyle changes and smart and balanced eating.