Things you can do to lose weight without going on a diet

1.      Only eat when you are hungry.

A lot of the eating that people do is because of certain emotions they feel and not because they are hungry. Before you decide to eat ask yourself the question if you are truly hungry or if any other feeling is causing the desire to eat. Such feelings could be boredom, loneliness, stress, frustration, anger…

I always ask my weight-loss clients to keep a food journal. Not because I am eager to know what they eat and how much they eat of it. That is not important to me, since my weight-loss program is not based on diets. I simply have them keep a journal of what feelings and emotions they experience before and after they eat. This journal usually helps unveil emotional patterns of eating. The first important step is to recognize those feelings before you can do something about them.

If you eat because of stress, food will only distract you from it but not get rid of it. The same applies if you are eating because of loneliness. Food will only distract you for a little while but not eliminate the feeling. Once you realize your patterns you can use more useful distracters than food. For example; if you eat when you feel lonely, call a friend, write a letter or an email, go to see a movie, go for a walk in the park…

2.      Always sit down when you  eat, don’t distract yourself and enjoy your food

Many people will watch TV, read or browse the internet while eating to distract themselves from feeling guilty for eating. After all they want to lose weight. At other times they simply distract themselves, because they think they are simply to busy. 

When we distract ourselves from eating we don’t really enjoy our food. We also tend to eat more when we are distracted from eating.

When you eat you always should sit down at a designated eating area, such as your dining room table and enjoy your food. No reading, no TV, nothing else but eating and enjoying your food. The golden rule is “Always Enjoy Your Food.” Don’t only enjoy your food with your taste buds, but make your food also appealing to you eyes. Go crazy and take out your best china. Don’t wait for a special occasion to use your nice silverware. Make each day a special occasion. ENJOY your food.

3.      Chew each bit at least 20 times

Eat slowly. Chew each bit at least 20 to 30 times. Even if it means that you have to count in the beginning. You will find that you get fuller sooner.

4.      Place your silver ware down after each bit

After each bit place your silver ware next to your plate and only pick it up again once you have completely swallowed. If you are eating a sandwich, put that down after each bit. This helps you do slow down and realize sooner that you are no longer hungry sooner.

5.      Never deprive yourself of any foods that you know you can not be without.

If you know you could never be without chocolate don’t be without chocolate. Depriving yourself from your favorite foods will only lead up to one particular time where you may be a little down and next thing you know, you find yourself binging chocolate, most likely feeling really guilty afterwards.

How often have you had a donut after abstaining from them for a really long time? You literally swallowed the donut whole and had to eat a second one, because the donut completely bypassed the taste buds on your tongue and you needed another one to satisfy them.

Moderation is the key! Allow yourself to have that chocolate candy bar, but sit down and really savor each bite like it is the last one you’ll ever have. Enjoy!

6.      Don’t eat standing up.

People think if they eat standing up it doesn’t count. The think they’ll eat less when standing up. Wrong! The bad news is, when we are standing up while eating, we tend to eat more!

7.      Don’t eat while driving.

Not only is it unsafe, you are most likely not able to enjoy your food and pay attention to it. Remember the Golden Rule “Always Enjoy Your Food!”

8.      Drink a large glass of water before each meal.

Drinking a large glass of water before your meal will lessen the feelings of hunger and you will find yourself eating less.

9.      Not being hungry versus being full.

Stop eating when you are not hungry anymore rather eating until you full. The point of not being hungry comes much earlier!

10.  Your stomach is only as big as your fist.

Believe it or not but it is true. However the stomach has the ability to stretch. Imagine that you only need to eat a serving of food the size of your fist for you not to feel hungry.

11.   Moderation – Use smaller plates or portions

This method is proven to be very effective. Most of us are brought up to finish everything that’s on our plate. I was even told the myth, that if I didn’t finish my soup it would rain. What did I know? I was a little kid and believed my parents.

Start serving your food on a smaller plate or serve yourself half of your usual portion, knowing that you can have seconds if you are still hungry. You will be amazed that most of the time you will be satisfied with the smaller portions.

If you are at a restaurant ask the waiter to pack half of your meal in a box right away, or eat with the thought in your mind that you will take half of your meal to go.

If you are eating a sandwich, eat only half and take the other half for later.

12.  Stop eating non-fat!!

Eating low and non-fat foods leaves you hungry and unsatisfied. Don't pig out, but don't eliminate fats from your diet. Studies now show that non-fat diets often result in increased weight.

13.   Eating smaller meals more often is healthier for you than eating one or two big meals.

The purpose of eating more often is to prevent your blood sugar level from crashing. If you need more often it is only logic that those meals can be smaller. Make it a habit to have a small snack between meals. A very healthy snack could be a hand of raw almonds (preferable with skin. Do make the digestion easier on your stomach soak them in water or keep them in a dish filled with water) or a piece of fruit.

14.   Find an exercise program that is fun for you.

I always hated going to the gym and thought it was boring to be by myself on a treat mill. One day I finally had an epiphany and figured out that I like doing things in groups. I started taking some of the classes that where offered at my gym and finally enjoyed exercising. Take a Yoga, Pilates, or even Salsa Class. Don’t follow a trend! Be a trend setter! Go roller-blading, belly dancing, and find something that sounds interesting and fun to you.

15.  Throw out your scale

Stop weighing yourself. Some people are obsessed with it and will weight themselves several times a day. As you exercise you will gain muscle weight which is heavier than fat. You will know that you making progress when you clothes start fitting better and you are losing inches.

16.  Focus on losing 1 lb a week rather than the whole entire weight you are wanting to lose

People usually find it overwhelming if the think about their goal of let’s say losing 50 lbs in half a year. They often feel like it is impossible and throw in the towel before they even started.

Set smaller goals for yourself. Focusing on losing 1 to 2 pounds per week makes the goal more achievable. If you focus on losing 2 pounds a week you will still have lost 50 lbs half a year later without the feelings of being overwhelmed.

17.  compliment yourself

Each and every time you stand in front of a mirror give your self a compliment, and praise yourself on how good you are doing. Although on a conscious level you may not believe that to be true. Our sub-conscious kind does not have a critical factor and can not differentiate between the truth and sensory rich imagination; therefore the sub-conscious mind will believe that to be reality. By continuously repeating your compliments you are reprogramming your sub-conscious mind.

18.  visualize yourself a slim, trim, firm and fit as you drift off to sleep

As we drift off to sleep our brainwaves slow down and we naturally enter into a hypnotic state. This hypnotic state is the best time to re-program your subconscious mind. The sub-conscious mind is programmed through language, imagination and emotion. Use your vivid imagination and imagine yourself at your ideal bodyweight each and every night you go to sleep. Imagine an image of you standing on a scale weighing exactly what you desire to weigh. Imagine or visualize yourself and a special outfit slim, trim, firm and fit.

19.  Monitor your self-talk and change your language

Language is the most powerful tool we have. Each word we speak has an effect on our nervous system and causes us to feel certain feelings. Every thought we have, every time we talk to ourselves we are giving ourselves suggestions. Every thing you say out loud or silently is a suggestion to your sub-conscious mind. You sub-conscious mind always moves into the direction of our most dominant thought. If you tell yourself constantly that you will have a headache tonight you will get a headache. Your subconscious mind is like a servant is here to please, takes language literal and always moves into the direction of your most dominant thoughts. Are you constantly focusing on being overweight? Are you thinking about all the things you can’t or shouldn’t eat only wanting them more? The reason for that is that your subconscious mind doesn’t know a negative. What is the first thing you think of if I tell you: “Don’t think of an elephant.” Of  course the first thing you think about is an elephant. The sub-conscious mind doesn’t know a negative! So stop focusing on the things you shouldn’t eat and focus on all the wonderful foods that are out there that are healthy and good for you and help you lose weight.

20.  Listen to Hypnosis CD’s

In Hypnosis our sub-conscious mind is at its most suggestible state. Hypnosis CD’s are readily available and have been proven one of the most effective tools to aid weight loss.

21.  Smell Vanilla oil

Smelling vanilla oil will diminish the craving for sweets

22.  Make the goal to live a healthier life style rather then weight loss. The weight loss will be the benefit.

23.  Use the stairs instead of the escalator or elevator.

How often to you go to the mal and take the escalator to go up only one flight? Take the stairs it helps you to burn of a few extra calories. Park at the far end of the parking lot and walk a bit more. Your car is also safer from getting dented. If it’s only a couple of blocks, walk instead of driving. It is all considered exercise

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