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9 WAYS TO REDUCE WEIGHT WITHOUT EATING LESS
( ! ) Don't starve yourself.
Lowering your calorie intake will make your body reduce the rate at which it changes calories into energy. In other words, reducing calorie intake slows down your metabolism and holds onto your fat. Starving yourself will actually make it harder for you to lose weight. Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. As a defense mechanism, your body clings to calories and slows down your weight loss.
(2) Get a breakfast boost.
Connie Dickman, a registered dietician and nutritionist advises not to skip breakfast. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods.
(3) Eat complex carbohydrates.
Practice eating complex carbohydrates rather than simple carbohydrates. Simple carbohydrates are found in food such as candy, cereal, softdrinks and ice cream. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. Daisy Merey. Simple carbohydrates have a tendency to make you store more fat.
On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain "good" calories that are easily burned.. In switching from a meat-based diet to the one tat is starch-based, you get the same amount of food with only 25% of the calories, says John McDougall, M.D., Director of the McDougall Program at St. Helena Hospital.
Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight.
(4) Eat Fiber.
Kristine Clark, the Director of Sports Nutrition at Penn State University says that eating high-fiber foods can help people keep their weight under control. Because foods hat are rich in fiber help people to slow down their eating and foods that are high in fiber contain less fat and sugar.
According to Nutrition experts, one should eat 20 to 35 grams of dietary fiber a day. There are two kinds of fiber in foods. The soluble and the insoluble fibers. Soluble fibers are those that dissolve and thicken in water. Foods that contain soluble fibers include broccoli, zucchini, barley, oat bran, beans and citrus fruits.
Insoluble fibers include skins of fruits and vegetables and the external coatings of wheat kernel.
Fiber is an essential ingredient in one's diet because the insoluble form prevents constipation. Studies revealed that the soluble fibers play an important role in reducing cholesterol.
(5) Drink water.
Water helps the body break down fat and process waste according to Dr. Denise Bruner, a Virginia bariatrician, describing how water as part of her diet, helped her to shed 62 pounds. One should drink eight eight-ounce glasses of water a day.
(6) Exercise and be active in household work.
T o exercise is one of the best ways to maintain your weight down. Exercise helps you to burn calories. According to Franca Alphin, Nutrition Director at Duke University Diet and Fitness Center in North Carolina, "You can lose weight without exercising, but you won't maintain the weight loss." Exercise may not be a major player in weight loss, but it is the number one player in preventing weight gain," says Jack H. Gilmore, Ph. D.
Inactivity burns fewer calories each day, which are stored as fat. Daniel Kosich, Ph. D., the author of Get Real: A Personal Guide to Real-Life Weight Management and an advisor to Jane Fonda Workouts, says regular activity is a critical part of successful weight loss. It doesn't have to be a strenuous workout. You can burn calories just by doing ordinary chores such as gardening and housework. "Pushing a mop or vacuum across the floor increases your heart rate and creates resistance ," says Barbara Baldwin, Information Services Director for the American Running and Fitness Association in Maryland.
"Raking leaves, stroveling snow, sanding, painting and waxing the car are calorie burners."
According to Laura Gladwin, California-based exercise physiologist, gardening is a great exercise because weeding, pruning and planting require bending and stretching. "You will burn 1,000 calories by doing three-and-a-half hours of garden or yard work in a week," she says.
Ellen F., a crafter in Coral Springs, Fl, found out that dieting wasn't enough to help her shed 20 pounds of excess weight.. She joined a low-impact aerobics class at her community center. By doing aerobics ex