by Rita Chaney

Created on: April 09, 2008   Last Updated: June 29, 2009

Most of us are looking for easy ways to lose weight without actually dieting. Here are 10 tips (from The Diet Channel, Calories Per Hour, and Medicine Net) for losing weight naturally:

1. Eat every 3-4 hours to stave off hunger. Skipping meals is the worst thing to do when trying to slim down. Your metabolism receives the message to conserve calories. Thus it is more difficult for your body to release stored fats.

2. Increase fiber intake. Fiber, found in vegetables, fruits, and whole grain products is low-fat and filling. You can eat more food and stay satisfied, even though calories consumed are much lower.

3. Eat slowly. Remember that it takes 20 minutes for your brain to register your stomach as full. Some suggest placing your fork on the table between bites and sipping water to slow down.

4. Reduce portion size. Some dieters use the 50% rule: place 50% of the amount they normally eat on their plate. Get re-acquainted with a typical serving size by weighing and measuring food.

5. Drink more water. Yes, I know. "But I don't like water." The reality is our major organs need water to function properly. Plus, sometimes we eat when we are actually thirsty. Try adding a slice of fresh lemon or lime. Experts recommend 6-8 glasses daily, and more during times of exertion/ exercise.

6. Set a time to stop eating. Establishing a "cut-off" time is great self-discipline to stop eating. Plus, it encourages you to have your last healthy snack of the day at a time when you can still burn off some of those calories.

7. Record when/what you eat in a food journal. Doing so can be a real eye-opener about what you are eating and how it adds up. That bit of chocolate, a soda drink, plus cheesecake for dessert may be too much sugar, fat, and calories to have on the same day. Keep track of calories and fats.

8. Decrease intake of refined sugars. Many claim that sugar has an addictive quality-the more we eat the more we want. Eating that donut at the office every morning may whet your appetite for more sugars throughout the day.

9. Move your body. Instead of sitting, stand. Rather than standing, walk slowly. In other words, don't be a couch potato. Clean out drawers and closets. Re-arrange your shoes or cupboard contents. Do something. Any movement is better than no movement. Exercising regularly helps get your body going. There is a multitude of choices here-at home you can use a treadmill or do floor exercises, at a gym or health club you can swim or take a class, or join a sports team.

10. Wear a pedometer. A wonderful reminder to walk more, a pedometer increases self-awareness about how long you have been sitting. Record your steps in your journal or on the calendar. Go for 10,000 steps daily.

Pick one or two tips and initiate them. You can bet you'll want to do more to stay healthy, once you get started.

References
www.caloriesperhour.com/tips.html
w ww.medicinenet.com/script/main/art.asp?articlekey=56 183
www.thedietchannel.com/weightloss.htm

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