Weight loss tips: 5 simple ways to lose 1lb of fat a week without dieting

Dr Sara explains how being cold could help with weight loss

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Quick-fix weight loss can result in the pounds you lose being piled back on – or worse, you being heavier than when you started the diet. To lose weight permanently, it is suggested the best way to do so is slowly. Many experts say you can do that without going on a diet, instead, “the key is making simple tweaks to your lifestyle”. Here are five tips to help you lose weight without a radical diet plan. 

One pound of fat is said to equal 3,500 calories. 

By shaving 500 calories a day through dietary and exercise modifications, a one pound weight loss could be recorded every week. 

According to webmd.com, there are a couple of ways in which you can adapt your lifestyle and see weight loss results without restricting what you are eating. 

1. Eat breakfast every day 

One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. 

Weight loss expert Elizabeth Ward explained: “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. 

“Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” 

2. Eat more produce 

Eating lots of low-calorie, high-volume fruits and vegetables replace space for foods that are higher in fat and calories. 

One tip an expert gave was “moving the meat off the centre of your plate and pile on the vegetables” 

“Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup.” 

3. Reduce your portion size 

While eating breakfast and more fruits and vegetables can help, reducing your overall portion size can also help. 

Experts explained: “If you did nothing else but reduce your portions by 10-20 percent, you would lose weight.” 

To add to this, most portions served in both restaurants and at home are bigger than you need. 

To rectify this, using a measuring cup can help put portion sizes into control. 

Try using smaller bowls, plates and cups too. 

4. Control your environment 

Another simple strategy to help cut calories is to control your environment. 

This means everything from what you stock in your kitchen to choosing the right restaurants if you go out for a meal. 

5. Add more steps 

Digital pedometres are everywhere – from fitness trackers to phones and smartwatches – so hitting that 10,000 steps a day target has become a bit of a national obsession. 

A 2017 study showed that when it comes to losing weight, collecting 10,000 steps a day is just as effective as doing five 30-minute workouts a week.

For just 10 minutes, you could burn between 50 and 150 calories depending on your fitness and body fat level. 

To add to this, if you get outside for your daily walk, it will boost your mood as you interact with nature. 

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