Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

    1. Learn to Read Labels

    To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

    2. Snack Smart

    You can help prevent overeating and maintain blood sugareat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking levels by eating something about every three hours. Getting too hungry will backfire on your efforts to will help you lose weight.

    3. Eat More Grains and Produce

    Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

    4. Eat Enough, Often Enough

    One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

    5. Drink Plenty of Water

    Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

    6. Get Moving

    It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control

    Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down

    What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

    無(wú)需節(jié)食就可瘦身,聽起來(lái)真有點(diǎn)難以置信.從一開始,你就不必嚴(yán)格節(jié)食.依照以下的簡(jiǎn)易而有效的方法來(lái)做就可以助你成功瘦身

    1.學(xué)會(huì)閱讀食品標(biāo)簽

    留意食品的標(biāo)簽是瘦身的基本要?jiǎng)t.不做到這一點(diǎn)是無(wú)法計(jì)算出食品所含的熱量的.你應(yīng)該知道如何得知食品的熱含量及進(jìn)食量.對(duì)比各種食品和飲料的標(biāo)簽是做出更健康的瘦身選擇的關(guān)鍵.

    2.小食聰明吃

    你可能利用吃小食的方法避免過(guò)度進(jìn)食,維持健康血糖濃度,進(jìn)行食量控制.選擇一些健康的,令人愉快的小食,如蘋果和一些低脂的切達(dá)干酪.叫需要減肥的人多吃點(diǎn)似乎有違常理,但是明智地進(jìn)食小食等同于每隔三個(gè)小時(shí)進(jìn)食一次.把自已搞得饑腸碌碌等同與你原先的瘦身努力作對(duì).

    3.多吃全麥?zhǔn)称泛望溨破?/p>

    全麥?zhǔn)称泛凸�蔬不僅給你的身體提供營(yíng)養(yǎng),降低患病機(jī)率,同時(shí),也可以幫助你瘦身.這些食物本身所含的熱量很低,所以你可以多吃,這樣就可以少吃不利于健康的食物.再者,全麥?zhǔn)称泛望溨破穬?nèi)含水量的纖維可以幫助身體維持更加長(zhǎng)久的飽的感覺(這有肋于你控制食量并避免過(guò)度進(jìn)食)從而,達(dá)到瘦身的目的.

    4.吃飽,常飽

    瘦身最壞的一個(gè)辦法?跳躍式的進(jìn)食方法.許多人都會(huì)認(rèn)為跳躍式的進(jìn)食方法是減少攝取熱量好方法,但是最終卻沒(méi)有達(dá)到的瘦身效果,如果你不按時(shí)進(jìn)餐,結(jié)果是你會(huì)更加地暴飲暴食.(如果最終你還是要吃的話)再加上你每餐都吃得不夠飽的話,你的身體就會(huì)進(jìn)入一種饑餓狀態(tài),使你的體重保持(或甚至增加)而不是減少.

    5.多喝水

    水可以通過(guò)以下途經(jīng)幫你減肥:如果你常為水腫的問(wèn)題所困,多喝水可以有助于舒緩水腫.水可以代替諸如蘇打水之類的高熱量飲料,減少成百上千熱量的攝入.不要等渴了才喝水,口渴的感覺有時(shí)候會(huì)被誤認(rèn)為是饑餓,導(dǎo)致你過(guò)度進(jìn)食.正常的水化作用可以改善身體舒適度,有助于保持瘦身的動(dòng)力.

    6.按時(shí)運(yùn)動(dòng)

    不按時(shí)運(yùn)動(dòng)是絕對(duì)不可能達(dá)到瘦身的目的及保持瘦身效果的.從今天就開始出去練習(xí)快步走或騎騎自行車.每天的鍛煉時(shí)間從10分鐘一直加到30-40分鐘,堅(jiān)持每天都鍛煉,若干個(gè)星期之后你就可以收獲健康的結(jié)果及瘦身的成果.此外,鍛煉可以讓你的心情更加愉快,使瘦身過(guò)程更加容易

    7.控制食量

    看稱進(jìn)食似乎是件苦差事，但結(jié)果會(huì)證明給你看這樣做是非常值得的。著手對(duì)比一下稱出來(lái)的標(biāo)準(zhǔn)食量與你平時(shí)進(jìn)食的份量，你會(huì)發(fā)現(xiàn)你平時(shí)食量是標(biāo)準(zhǔn)食量的兩到三倍，界時(shí)你就會(huì)重新設(shè)定你的大腦程序，把目光盯在瘦身的關(guān)鍵技巧-計(jì)算份量上面了。

    8.寫進(jìn)食日記

    我認(rèn)為決心要瘦身的人應(yīng)當(dāng)做的第一件事是什么？寫進(jìn)食日記。你所要做的就是在筆記本上略記下每天吃過(guò)何種食物，在何時(shí)，進(jìn)食了何種食物，或者你也可以上網(wǎng)到諸如Calorie Count Plus這類網(wǎng)站上面計(jì)算一下每天進(jìn)食的熱量。進(jìn)食日記可以向你提供一幅畫面，讓你清楚地看到你現(xiàn)時(shí)的飲食習(xí)慣是怎樣的，如果要瘦身，需要做哪些調(diào)整。