How to Lose Weight Without Dieting

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If you're ready to start losing weight, but you don't want to follow a strict eating program, I have good news. You can lose weight without going on a diet. Just make a few simple changes to your daily routine that will help you eat less no matter where you are and lose weight for good.

I found this post on VeryWell.com and I will have to put my two cents in between some paragraphs.

Ways to Lose Weight Without Going on a Diet

  1. Don't drink your calories. Beverages are bottomless these days. You can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea, flavored wateror ice water with a spritz of lemon or lime. If none of those choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. Calories from sodas and other sweetened beverages add up to mega inches on your waistline and many pounds on the scale. If you don't know it, most overweight people will consume half their daily calories from drinks.
  2. Eat a healthy breakfast. Taking the time to eat may help prevent costly calorie mistakes as the day progresses. If you skip your morning meal, you might fall victim to an out-of-control afternoon appetite, oversized portions, poor food choices, and overeating, even into the night. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m. Skipping breakfast is a big mistake and when you eat at night you are more likely to skip breakfast. In order to lose weight you want to consume most of your daily calories (3/4) the first 8 hours your awake. 
  3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
  4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are nutrient-rich and generally low in calories. Many varieties are also full of fiber, to help you feel full. Just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in more vegetable servings each day. (Tip: keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber.) If you change what you eat for dessert to fruit like an apple or pear and cut out the bakery goods you'll be making a healthy choice.
  5. Make salad your starter. Having a healthy low-calorie salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as shredded cheese or cream-based dressings. Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
  6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutionshelp cut fat and calories.
  7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, a fiber-rich cereal is a smart choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day.  A slice of whole wheat bread goes well with a salad. Microwavable, single-serving brown rice is easy to add to lunch at the office. Or keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
  8. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
  9. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices. In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods. Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.  In the evening, even watching TV can be stressful. Choice carefully what you do that last couple of hours before bed. Reading is a good choice and will put you right to sleep just read something that's relaxing.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

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