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9 ways to lose weight without dieting or a doctor

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Sure you can lose weight quickly, and there are a lot of diets that work to lose weight quickly, but they make you feel hungry and deprived, it is better to lose weight slowly.

Many experts say that you can do without “dieting” instead, the key is to make simple adjustments to your lifestyle.

One or more of these following simple, painless strategies can be relied upon to help lose weight without “dieting”:

1. Eat breakfast every day

One common habit for many people who have lost and given up weight is to eat breakfast every day, experts said that many people think that skipping breakfast is a great way to cut calories, but end up eating more throughout the day.try a plate of whole grains with fruit and low-fat dairy products for a quick and nutritious start to your day.

2. Close the kitchen at night

Set a time when you’ll stop eating so you don’t give in to late-night snacking or mindless snacking while watching TV.

3. Choose liquids carefully and stay away from sugars

Sweetened drinks accumulate calories, but do not reduce hunger like solid foods, satisfy your thirst with water or sparkling water with skim milk, low-fat milk or small servings of 100% fruit juice.

Also try a glass of nutritious, low-calorie vegetable juice to restrict you if you feel hungry between meals.

4. Eat more fruits and vegetables

Eat lots of low-calorie fruits and vegetables in high quantities reduce your intake of other foods that are high in fat and calories, move the meat away from the middle of the plate and stack the vegetables instead, or try starting lunch or dinner with a vegetable salad or a bowl of broth-based soup.

5. Replace whole grains with refined grains

By replacing whole grains with refined grains such as white bread, cakes, cookies, and pastries, you add much-needed fiber and it will fill up faster, so you’re more likely to eat a reasonable portion.

6. Store your kitchen with healthy foods

Another simple strategy to help cut calories is to control your environment – everything from stocking your kitchen with lots of healthy options to choosing the right restaurants, that means avoiding the temptation to stay away from all you can eat from restaurants.

7. Reduce the size of your meal

If you do nothing other than reduce your portions by 10% -20%, you will lose weight, most of the portions served in both restaurants and at home are larger than you need. Reduce the size of your meal by replacing larger dishes with smaller ones .

8. Eat protein at every meal and snack

Adding a low-fat source of protein to every meal and snack will help keep you feeling full longer so you’re less likely to overeat.try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans, or lean meats.

Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep blood sugar levels constant and avoid overeating.

9 switch to lighter alternatives

Whenever possible, use low-fat types of salad dressings, mayonnaise, dairy products and other products, this way you can reduce calories effortlessly if you use low-fat and lighter products, for example, use skim milk instead of cream in your coffee; and use a little vinegar on the salad instead of stacking the sauce with ready-made seasonings.

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