The desire to burn fat is always at the top of the list from people who come to me for diet coaching. People want to lose weight and look better without having to make drastic lifestyle changes or sacrifices.
As we get older and wiser we start to realize some of the habits and baggage we carry around from our youth no longer serves who we are today. We always have a choice to stay stuck in the past or to evolve and grow. We have a choice to have a growth mindset or a closed mindset.
With shorter days, plunging temperatures, stressful work deadlines buttery feasts and festive cocktails, December is hardly the ideal month to start losing weight. But if you are determined to see weight loss results and get a jump start on New Year's, you still can!
The desire to burn fat is always at the top of the list from people who come to me for diet coaching. People want to lose weight and look better without having to make drastic lifestyle changes or sacrifices.
Sticking to a conventional diet and exercise plan can be difficult. However, there are several proven tips that can help you eat fewer calories with ease. These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 11 ways to lose weight without diet or exercise, all based on science. If you want to move forward step by step, you can check my coaching program here.
Your brain needs time to process that you've had enough to eat. And chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increase fullness, and smaller portion sizes.
How quickly you finish your meals may affect your weight. A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters. Fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly it may help to count how many times you chew each bite.
Summary
Eating your food slowly can help you feel fuller with fewer calories. It is an easy way to lose weight and prevent weight gain.
The typical food plate is larger today than it was a few decades ago. This trend could contribute to weight gain since using a smaller plate can make your portion sizes look larger.
On the other hand, a bigger plate can make a serving look smaller causing you to add more food.
Summary
Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore it's smart to consume unhealthy foods from smaller plates causing you to eat less.
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.
This is because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1, a hormone that increases satiety leading to reduced weight gain.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day, and lose 11 lbs over 12 weeks on average, without intentionally restricting their food intake.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal such as eggs, cottage cheese, Greek yogurt or any type of animal or vegetable protein.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories for lunch compared to those who ate a grain-based breakfast.
And they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Summary
So try eating protein-rich foods and see the weight start to come off more easily without exercise or conscious calorie restriction.
Storing unhealthy foods where you can see them may increase hunger and cravings causing you to eat more. This is also linked to weight gain.
One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible on their kitchen counters.
Store unhealthy foods out of sight such as in closets or cupboards so they are less likely to catch you off guard when you are hungry or having cravings.On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.
Summary
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack.
This is linked to increased weight and obesity. It's better to keep healthy foods like fruits and vegetables in plain sight.
Eating fiber-rich foods may increase satiety helping you feel fuller longer. Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces overall food intake
Viscous fiber is only found in plant Foods. Examples include beans, oat cereals, brussel sprouts, asparagus, oranges and flax seeds.
Summary
Viscous fiber is particularly helpful in reducing appetite and food intake. The fiber forms a gel in the stomach that slows down digestion creating longer periods of society and less hunger.
Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter or 17 ounces of water about 30 minutes before meals reduced hunger and lessened calorie intake.
Participants who drank water before a meal lost 44% more weight over a 12-week, compared to those who did not. If you replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect.
Summary
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
Portion sizes have increased during the last few decades, especially at restaurants. Larger portions encourage people to eat more and have been linked to an increase in weight gain at obesity.
One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%.
Serving yourself just a little less food might help you eat significantly fewer calories. And you probably won't even notice the difference.
Summary
Larger portions have been linked to obesity and may encourage both children and adults to eat more food.
Paying attention to what you eat may help you consume fewer calories. People who eat while they're watching TV or playing computer games may lose track of how much they have eaten.
This, in turn, can cause overeating.
One review of 24 studies found that people who were distracted at a meal ate 10% more in that sitting. Additionally, absent-mindedness during a meal has even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at a later meal than those who were present.
If you regularly consume meals while watching TV, or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
Summary
People who eat while distracted are more likely to overeat paying attention to your meals may help you eat less and lose weight
When it comes to health, people often neglect sleep and stress management. Both in fact have powerful effects on your appetite and weight.
A lack of sleep disrupts the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you are stressed or in a sleep deficit.
Having these hormones fluctuate can increase your hunger and cravings for sweets and carbohydrate-rich foods leading to an overall higher calorie intake. What's more, chronic sleep deprivation and stress may increase your risk of several diseases including type 2 diabetes and heart disease.
Summary
Poor sleep and excessive stress may imbalance several important appetite-regulating hormones, causing you to eat more and gain weight.
Added sugar may very well be the single worst ingredient in the diet today. Overconsumption of sugary beverages - like soda and juice - has been associated with an increased risk of several diseases, primarily diabetes.
It's very easy to consume excess calories from sugary drinks because liquid calories don't affect fullness the way solid food does. Staying away from these beverages entirely can provide enormous long-term health benefits.
However, note that you should not replace soda with fruit juice because it’s high in sugar calorie for calorie as sodas. Healthy beverages to drink include water, coffee, sugar-free beverages and green tea.
Summary
Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.
One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.
One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates. The explanation may be that we associate the color red with stop signals and other man-made warnings.
Summary
Red plates may help you eat fewer unhealthy snack foods.This may be because the color red triggers a stop reaction.
Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV, computer or while looking at your phone.
Prioritizing foods rich in protein and fiber may also help. However, it's probably best not to try all these things at once. Experiment with one technique for a while and if that works well - go for another one at a later time.
A few simple changes can have a massive impact on your weight over the long term.
The most crucial elements in weight loss are the things you tell yourself. We all judge and scold ourselves in a way that we would never think of if we were talking to a friend or loved one.
Here are the most common things I hear over and over. These are beliefs, stories and stumbles that are ingrained in people and keep them from successfully changing losing body fat and getting healthier.
I hate the way I look
Everyone is judging me
I wish I looked that guy or that woman on Facebook
I deserve a treat
This food/ alcohol will make me feel better
I have failed so many times. Nothing works for me.
If I could just lose weight I would be happy.
This one time won’t hurt
I will start tomorrow or Monday
I made a mistake and ruined everything
I was doing so well until ___________ happened
If I can’t do it 100% what’s the point?
Why do I keep eating things that I regret later?
I wish I was one of those lucky people who can eat whatever they want.
I have been eating perfectly for seven days in a row
I need to change the way I look to increase my self-esteem.
I am not dating until I get rid of this extra weight.
No one will be interested in a fat out of shape person.
Do any of these sound familiar?
You probably say some of these things because you are overweight or out of shape. People everywhere are trying to lose weight so they can change these thoughts.They are hoping if they could get into some smaller pants, they will finally stop saying terrible things about themselves.
But the reality is – you have to change your thoughts before you can change your waist size!
People will disagree with this wholeheartedly and will hold onto these old familiar patterns and beliefs.
It’s “groundhog day” as they keep repeating the same mistaken thoughts over and over. They are on treadmill of lose fat- gain fat -lose fat -gain back and then some.
The way to change this is to question these thoughts and ask “Do I know this to be true? Do you really think people are looking at you and judging you?
Most people don’t really care - they are too caught up their own worlds and don’t have the time to focus on you. Diffuse or detach from these thoughts. Can you take some time to write in a journal and examine these thoughts from a higher perspective? Writing has a way of clarifying your mental processes - and gives you clear perspective.
What if you did the opposite of what you were thinking? You can write out this scenario on paper and play it out to the end.
Ask: What if you were at your ideal weight 1 year in the future how would you handle TODAY? What food choices would you be making?
TRY THIS EXERCISE:
Write a letter to your future self and describe what you did to lose the weight and keep it off for good.
Do you have perfectionist thinking? Are you all in or all out?
What if you could find the Gray area in between the two extremes of strict dieting and overindulgence? Can you have flexibility and resilience in the face of failure?
This idea runs contrary to the diet industry gurus, bloggers and book authors which say you must be 100%- Keto- 100% Low carb- 100% Paleo, Carnivore vegetarian or sugar free dairy free etc.……you get the idea!
And if you delineate from that even once you need to start over again! You have failed!
It’s very much like a new fundamentalist religion. You’re either all in or all out. You love Jesus or you worship the devil- no other choice!
This is total nonsense! You will always have periods in your life where you will overeat and overindulge in unhealthy foods. The most successful people who maintain weight loss long term - expect and embrace this as a normal way of life.
In fact most follow the 80/20 rule - you eat well 80% of the time and allow for indulgences and screw ups the other 20%.
But instead of giving up after a slip up they return to their normal routines at the next meal. Many people will add drama to their weight loss story and their “slip ups” - I have no discipline! I am weak or I why can’t I be like Joe/ Mary who have no problem staying on their meal plan and lost weight rapidly?
To compare is to despair. Comparing yourself to others is a losing game! Comparison is the thief of joy! You have a different life and different circumstance than almost everyone else on the planet. What works best for you? What will fit into the context of your unique life - not some standard or metric that a guru or diet book or some guy on Facebook with big biceps told you.
Here is a paraphrased quote from a Zen master:
“Einstein said it was easier to split the atom than to change a belief.
People are not themselves by any means; they don’t realize they are unconsciously controlled.
They are puppets to habitual behaviors, feelings and mindsets and live life in a mechanical way.
They are responding to voices from the past. They have some experiences that affected them that now control them.
Consequently they are not free.
This is the greatest obstacle to changing your mind.”
A husband told his wife (after her persistent nagging) that he had changed his mind - and the wife replied - “I hope this new mind works better than the old one!”
And Finally consider adapting a “growth mindset” This is a proven idea from Stanford researcher Carol Dweck.
Most of us are carrying around a “Fixed Mindset” - we only know what we know and don’t want to be challenged.
The old comfortable and familiar ways are just fine. But this leads to “Hardening of the attitudes” and missed opportunities to reach your full potential.
Being in growth mindset is especially important for older adults who still get “set in their ways.”
Another quote from the book “Younger next year” from Chris Crowley- “There is no standing still in life – its either growth or decay.”
So these are the true obstacles to weight loss success.
It’s all in your mind!
And you have a choice to filter out false beliefs, and to fire the judge and jury that lives up there.
Personally I have a dictator that lives up in my head, so occasionally I have to put him on a leash and show him who is the master! Be kind and compassionate to yourself- first and foremost. As they say in Oklahoma “God ain’t done with me yet!
We are all works in progress!
I hope you consider trying one of these exercises. It will help you reach your weight loss goals better that worrying about calories and time spent on a treadmill.
To stick to a diet there’s a handful of ingredients you need. But there is one essential that comes before all the rest. It’s the secret sauce that kicks up the results.
It’s what everyone “in the know” uses to get results. And it’s been documented as the greatest marker of long term success when dieting.
It’s to know that your actions will be viewed by another person and they will measure your commitment and hold you to change no matter what. The magic ingredient is called accountability, that’s why you need a group, a friend, a loved one or a professional coach that will keep you on track all the way.
Picture this: You are at the first day of school and the teacher comes in with a big text book. He says, “inside this book is everything you need to learn the subject and you will be tested on it in 3 months’ time. Study hard for the next 3 months to prepare yourself for the final exam.”
“Good luck to everyone!”
And he walks out of the room never to be seen again.So how many people will pass this class? Not many! What if you have a question or have a problem? Well basically you’re on your own.
When a teacher just gives you the book and expects everyone to do the work, he is setting everyone up for failure. Yes, a few outliers will find it easy and pass (but we hate those people!)
The point here that most major fad diets and programs you buy on the internet do the same thing. Here is a meal plan, the calories you’re allowed, your “How to” information and some exercise videos for you to follow.
So it’s easy to see how 95% of people fail on diets and most only last a few weeks – maybe more or less depending on the person. So you know how to guarantee failure - but how do you guarantee success?
You get guidance, support and most important accountability.
On your own you make big sweeping commitments to eat healthy and exercise more but don’t. Why? Who will know?
When you don’t see the point of it anymore, who cares if you make it? When you are tired and want to call it quits, who will be there to keep you going? If the answer is no one, you can guess what happens.
Like many millions of others you repeat a cycle of starting and failing over and over. The diet industry is making billions of dollars and you are not losing weight. But it’s not your fault!
This is just naturally what happens to people without accountability and support. It’s the reason why the world’s most successful diet program Weight Watchers has been around since the 1960’s. It’s the only one that has a group setting and support system. Its why 12 step recovery programs work for alcoholics and drug addicts - the group meetings and support of fellow AA’s create a level of accountability and a sense of community towards a common cause.
Without being tied to the accountability of others, it’s easy to rationalize your choices and throw in the towel. So before embarking on another solo program – and failing again - consider getting some help:
Join a weight loss support group – in person or on Facebook. (Here you can check my Facebook page by the way)
Partner up with a friend of family member who have similar goals and will help you to show up on a consistent basis. Hire a coach who understands your goals and will help you through the struggles that inevitably come during the weight loss process.
Don’t get caught up in the endless downward spiral of following diet fads and doing what works for others. What I tell my clients: Uncover your most difficult challenges. Discover your own unique path to success. Recover from the endless of cycle of up and down dieting and be your best self for the rest of your life.
Remember it’s not the eating plan, it’s not the app you use, nor the supplements you take that make the difference, it’s the human element of having someone on your side who gives a damn about your success!
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