Now that summer is approaching, all sorts of diets are being recommended. But you should avoid most of them as much as possible, because it makes sense.
You can lose weight naturally, without dieting or following a strict nutritional plan . In this writing you will discover what you have to think. You will learn which habits can help you lose weight quickly and naturally and then maintain your weight in the long term.
If you’re fed up with strict diets and diets, but still want to lose weight fast, you’ve come to the right place.
1. Lose weight naturally without dieting
It may sound strange at first, without losing weight on a diet. Some people can cope well with certain restrictions, such as a low-carb diet , and lose weight as a result.
First of all, you can safely forget about scientifically unfounded diets that promise rapid weight loss.
Balanced diets can certainly help you lose weight, but if you can’t deal with dietary regulations in general, you should choose a different strategy.
Ultimately, it’s very simple: You can actually eat anything, but with moderation and purpose. If you do not forbid yourself anything, you will not have a great craving for high-fat foods or sweets.
Of course, there are some aspects that you should consider when it comes to eating behavior and food selection, so that the weight loss really progresses. You can find out more about this in the next few points.
2. Only eat when you’re really hungry
This may sound logical, but it is something that many people have forgotten. Most of the time we eat at certain times, but not only when we are really hungry. It can also happen that people eat out of boredom, frustration or simply because they have an appetite.
As you can probably already guess, this leads to consuming more calories than our body actually needs. If you want to lose weight without dieting and restrictions, you should learn to listen to your hunger again.
Recognize Hunger Signals
In order to listen to your hunger, you first have to feel what hunger feels like to you. That can be very complex.
Stop before you eat and find out if you are really hungry or if you want to eat for other reasons. This way you learn to eat much more mindfully and can save a lot of calories. This can be very helpful when losing weight.
It might feel weird the first few times not to eat as usual whenever it’s time for breakfast or dinner . However, over time you will find that your food tastes much better when you are really hungry. Soon you’ll find it easier to notice when you’re hungry and only eat when you’re hungry.
If you find it really difficult to feel hungry at first, I suggest taking longer breaks between meals. Try to take at least a 4 to 5 hour break and don’t eat snacks in the meantime . If you constantly eat something on the side, it is possible that you never really feel hungry because you are already full from the snacks.
3. Perception of saturation
Be honest: do you always stop eating when you are full? If not, don’t feel bad about it.
This is also something that many people have already forgotten. For natural weight loss, however, it is all the more important that you learn how to do it again. Otherwise you will often take in far more calories than you need and fat loss will not work.
This is what satiety can feel like
Just like the feeling of hunger, the feeling of being full can feel a little different for everyone. But here are some body signals that might let you know you’re already full:
A feeling that the stomach is pleasantly full (not too full that it tightens, but so full that you don’t necessarily want to eat more)
The food doesn’t taste as good as it did for the first few bites
feeling of contentment
Deep breathing (there are some people who find sufficient satiety from really deep breathing)
This will help you feel full
There are a few things to try if you don’t quite know your satiety signals yet.
Eating without distractions is very important. If you eat while watching TV or scroll on your smartphone, you may not feel full. So try to eat without distraction as often as possible.
Pause in between and put your cutlery aside. This helps you to really actively feel whether you are already full. If you scoop your food in without any breaks, you may eat far beyond the feeling of fullness.
Eating slowly is a good cue in general. The feeling of fullness only really sets in after 20 minutes. If you’ve already eaten the second serving before, you’ve probably already consumed more calories than you would have needed to feel full.
The right mindset
Say goodbye to the thought of always having to empty your plate. Food waste should be avoided, but what good does it do if you end up feeling stuffed so nothing gets thrown away?
Realize that you can always pack everything away and eat later, whether at a restaurant or at home. Over time, you’ll also get a sense of how much you really need to fill you up. Until then, I would advise you to order smaller portions at first or not to put so much on your plate, then the throwaway issue will become superfluous.
Also, keep in mind that if you don’t overeat, you’ll feel much better and fitter. Imagine what it’s like not to have a low after lunch or to start the day slightly full and full of energy after breakfast. At some point, you’ll get tired of eating past your fullness signals because you’ll feel so much better without overeating.
4. Adopt healthy habits
Routines are a great resource when you want to form new, healthy habits and get rid of your bad ones.
Develop morning routine
In the morning you can lay the foundation for the rest of the day.
If you regularly take a walk in the morning, take time for a balanced breakfast or simply drink a large glass of water, this can help you get through the day better. If you start the day energetically, the likelihood is much higher that you will end it that way.
Be sure to check out our morning routine for losing weight .
Another helpful habit is to meditate regularly.
Meditation doesn’t have to be spiritual if you’re not the type. It can also be used simply to visualize your goals.
This is an important issue when it comes to losing weight. Because if you tell yourself that you’ll never make it without dieting, you probably won’t.
However, if you encourage yourself, you will master this challenge much better. Imagine how you will feel when you have reached your goal. What are you wearing, where are you, how do you look?
If you think about it often, visualizing your goals can be a great support and help you stay on track.
Meditation can also play a huge role in reducing stress. This is an advantage when trying to lose weight because stress can hinder your weight loss.
Many people subconsciously eat more when they are stressed. Apart from the fact that a stressful life can generally have negative effects, taking conscious action to counteract stress can also help you lose weight.
Question your current habits
Another routine you should build into more often is questioning your habits.
For example, do you always eat something sweet with your coffee in the afternoon because you are used to it or because you really like it? Do you only do sport because it is good for losing weight or do you really enjoy it? Are heavy meals really good for you at night or should you try something else?
By questioning your habits and needs, you will realize what you could change and what is already good for you. This will help you immensely in developing positive habits that will support you on your way to a healthier life.
5. Consciously rely on natural foods
To be clear right away: You really shouldn’t forbid yourself any food. Nevertheless, there are natural foods that are more suitable for a healthy diet and weight loss than others.
In order to feel fit and healthy, it is very important to use foods that provide your body with important nutrients. Sufficient vitamins, minerals, secondary plant substances and a balanced relationship between protein , carbohydrates and fat help you lose weight and ensure that you feel vital and fit.
Many highly processed foods are eaten today, such as sweets or pastries. The problem is that while these products taste good, they don’t really fill you up. So you usually eat too much of it and take in more energy than you actually need.
So try to eat your fill of mostly unprocessed foods. Vegetables, fruit, legumes, whole grain products, lean sources of protein such as fish, meat or dairy products as well as nuts and seeds are particularly beneficial. Of course, you can eat processed foods every once in a while. But only eat it if you really feel like it and enjoy it consciously.
6. Incorporate movement that is fun
Exercise and diet should ideally go hand in hand when trying to lose weight. Sport is not only important for calorie consumption, but also for physical and mental health.
Movement is actually in our nature. Nowadays, most people move far too little, which often leads to obesity and other problems. Therefore, you should incorporate more everyday movement and sport into your everyday life.
Daily movement means that you should consciously move more. So take the stairs instead of the elevator, get off one stop early and walk the rest, walk to the shops, and so on.
Sport, such as strength training or running , is extremely effective for losing weight. However, it won’t do you any good if you don’t enjoy it.
So try out many sports to see which ones you like and want to do long-term. Whether swimming, hiking, tennis, home workouts or cycling every sporting activity is good for you and can help you lose weight.
If you’re having a hard time getting into exercise, try not to think of it as a compulsion. Better see sport as time for yourself, in which you can do something for your health and just really switch off. In this way, sport can become a routine for you that you enjoy and carry out in the long term.