3 Strategies For Losing Weight Without Dieting

3 Strategies For Losing Weight Without Dieting

I really dislike the word "diet".

 I think that most people who want to lose weight break out into a cold sweat when they hear the word. 

It conjures up fears of being hungry all the time and feeling deprived. Not a great strategy for long term and sustainable weight loss. When I talk to clients about losing weight, I tell them that they will lose weight without dieting. How's that possible?

 Doesn't weight loss and crazy fad diets go together? Maybe for short-term weight loss it does. But weight loss that is long-term and sustainable is done with subtle changes to lifestyle. 

Here are 3 strategies for losing weight without dieting: 1. Eat Slowly: This strategy is so simple that you may find it hard to believe. You can lose all of the weight you want if you did this one thing every day. Here is the way it works - It takes about 20 minutes for your gut to communicate with your brain that you are full. 

That's a long time, considering the average meal-time for folks is about 6 minutes.

 Think about all of the food you can eat before your brain says that you are full!! This is the main reason why so many of us OVEREAT. So the fix for this is to eat slowly. In fact, you should shoot for taking 15 to 20 minutes to complete your meal. The best way to do this is to take a bite of food and put your fork down. Talk to the other people at the table. Take a drink of water. 

Listen to the conversation of others. Then go ahead and take

Because we live in an age of abundance, food is readily available. Se we eat more for pleasure and entertainment than for sustenance. 

Try this - Stop eating when you feel like you are about 80% full. What does this feel like? It is a feeling of "not being hungry". In other words, when your hunger is satisfied, stop eating. Even if you have food still on your plate, stop eating and put it into a piece of Tupperware. 

This is going to do a few things. First, it will enhance your mind/body connection. Secondly, it will shrink your stomach. When you eat more slowly and stop when you are no longer hungry, your stomach will shrink. This is a lot less expensive than gastric by-pass surgery. Once your stomach has shrunk a bit, it will be very easy to reduce your portion sizes.

 3. Cut Your Portion Sizes by 25% to 50%: If you are a "big eater", this one will sound impossible. But, if you slow down and stop eating when you are 80% full, then you will naturally eat less full. This will shrink your stomach and pretty soon you will feel totally satisfied on ½ of what you would normally eat. So think about what would happen to your waistline if you cut your food intake by 50%.

 By the way, this is without changing the foods you eat normally. In other words, losing weight without dieting. I have a client who lost 65 pounds in 5 months by following these 3 strategies. He did not change his diet, just how much he was eating. 

Once he lost the weight, he then started focusing on the nutrition end and introduced foods with a higher nutritional value. He wanted more "nutritional" bang for his "caloric" buck. 

That allowed him to not only lose more weight, but significantly increase his energy. So if you have tried dieting in the past and nothing has worked, give these 3 strategies a try and see if you don't start seeing some results.  

Early Morning Exercise - 3 Tips to Start Exercising in the Morning With Ease

Early Morning Exercise - 3 Tips to Start Exercising in the Morning With Ease  

Whether you're exercising to lose weight or to boost fitness level, the early workout routine is the way to go.

 A morning workout is the ideal training strategy for boosting metabolism levels and staying charged up-mentally and physically- for the rest of the day. Not only that, over 90 percent of people who work out consistently exercise first thing in the morning. That's why the odds of achieving your fitness goals are one your side when starting out the day with a workout. As a result, if you're looking to get the most out of your morning workouts, here are a few practical tips that can help. Get the Perfect Sleep When it comes to feeling energized and ready for the morning workout, sleeping right is the first step. 

Good quality sleep is vital as the training itself. If you're well rested after a night's sleep, your body will perform better both during the exercise and throughout the day. On the other hand, bad sleep can spell disaster on your fitness and overall productivity and wellbeing levels.
        As a result, make sure to get plenty of sleep during the night. To do that, you need to take conscious control over your sleep schedule. The best way to do so is to readjust you inner clock by setting up a sleep rhythm where you get to go to bed and wake up at the same time everyday-even on Sunday. The 11.30 to 7.00 seems to be the most suitable sleep schedule. 

Nonetheless, no suit fits all. You need to find what works best for you and stick with it. However, the more hours you log in before midnight, the better and high quality sleep you're going to get. Get Ready the Night Before Nothing kills efficiency and productivity and causes mind-numbness more than being in reactive mode. Opting for this way of behaving is a sure of way of suffering from confusion, bewilderment and lack of motivation. Instead, opt for the better approach of planning ahead your actions and watching from far as everything folds down to your liking.

 As a result, make sure to lay out your training clothes, running shoes or any other gear you mind vital in the clear before you go to bed at night. Doing so will boost your motivation and help you log in more time on the workout. Furthermore, doing so will take much of the guess work out of the training, thus leave you with enough mental space to focus on the workout itself. Start the Morning with Water Dehydration can spell disaster on your training program. 

And the chances of suffering from it in the early morning-especially after 7 or 8 hours of sleep-are high. Exercising on a dehydrated body causes discomforts, muscle cramping and spikier heart rates, thus leading to dizziness, lightheadedness, and premature fatigue. In fact, severe dehydration leads to serious health troubles, even death. 

As a result, make sure to get plenty of water first thing in the morning. Shoot for at least 2 glasses of water as soon you wake up and always keep a water bottle near the bed. In addition, keep your body well hydrated throughout the workout, and instantly refill your fluid tanks afterwards.  

>>> The Most Efficient Workout Routine for Building Real World Strength, Flexibility and Endurance While Melting