10 SIMPLE TACTICS FOR LOSING WEIGHT

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Ditching the Diet: 10 Easy Ways to Lose Weight Without the Stress

Article: Prof. Dr. Yavuz Yörükoğlu

10 Easy Ways to Lose Weight Without the Stress

Hello everyone! When those extra pounds start to show up, the first thing that comes to most people's minds is "going on a diet." But as we all know, just the idea of starting a diet is enough to drive anyone crazy. On top of that, it's no secret that restrictive, dietitian-style plans often fail because they're just not sustainable.

Today, let's talk about some easy ways to lose weight without officially "dieting." Let's take a look!

Instead of stressing yourself out with a strict diet, making a few small tweaks to your lifestyle—giving it a fine-tuning, if you will—is often far more effective in the long run.

First of all, I highly recommend read my article called "Why Can't You Lose Weight?" where I explain the most common eating mistakes. To briefly go over them, these mistakes include:

• Eating or snacking after 8 PM

• Leaving the table before feeling full

• Snacking throughout the day (a.k.a. nibbling)

• Being afraid of feeling hungry or going without food

• Avoiding bread (a.k.a. carb-phobia)

• Having an unbalanced diet

• Being sedentary

I suggest you read article and make a conscious effort to avoid these pitfalls. Beyond that, small changes to your eating habits can add up to deliver great results.

Here are 10 effective tactics for weight loss:

1. Drink a Glass of Water Before Meals

This will help your stomach fill up more quickly and make you feel full faster.

2. Start Your Meal with a Green Salad

Green salads are incredibly rich in vitamins, minerals, antioxidants, and fiber, while being very low in calories. You can pretty much eat them without limits. After sitting down and drinking your water, start your meal with a salad. This practice will prevent you from overeating during the main course.

3. Use Smaller Plates and Utensils

Scientific studies show that the same portion sizes look more substantial on small plates compared to large or standard ones, providing visual satisfaction. This helps prevent overeating. Similarly, using smaller cutlery, like a dessert fork or spoon, will force you to eat more slowly.

4. Stretch Your Meals to 30 Minutes

It takes about 20 to 30 minutes for the food we eat to pass from the stomach to the intestines and for levels of blood sugar, amino acids, and fats—which cause satiety—to begin rising. Meals eaten in less than 15-20 minutes don't give our brains enough time to register that we're full. This leads us to eat more because we don't feel satisfied. An ideal time between starting and finishing a meal is around 30 minutes.

5. Take a Mid-Meal Break

Here's another interesting trick: take a break in the middle of your meal. Put your fork and knife down, count to 100, drink some water, and then continue eating.

6. Plate Meals in the Kitchen

Having serving dishes on the table throughout the meal can trigger the feeling of "let me have just a little bit more" at the end. It's better to plate the food in the kitchen and bring the plates to the table. Out of sight, out of mind!

7. Prioritize Fiber-Rich Foods

Fiber consumption is extremely important. Foods like legumes, whole grains, fibrous vegetables, and green salads are great examples. Fibers are the primary food for our beneficial probiotic gut bacteria and are crucial for weight control. These foods provide short and long-term satiety, regulate bowel movements, protect against constipation and colon cancer, and form a gel in the intestines that reduces the absorption of fat and cholesterol. There's great benefit in sprinkling all kinds of fibrous foods into your daily diet.

8. Incorporate Metabolism-Boosting Foods

Another very important food group for weight control consists of foods that boost metabolism and help burn fat.

Coffee: The caffeine and chlorogenic acid in coffee are known to increase fat burning and boost metabolism, thereby promoting calorie burn. Don't forget to drink 1-2 genuine Turkish coffees or filter coffees a day.

Green Tea: Another food known to aid fat burning is green tea. The substance called gallate in green tea is known to increase fat burning. Make sure one of the 3-4 teas you drink a day is green.

Spicy Peppers: Another substance we know speeds up metabolism and promotes fat burning is the capsaicin in chili peppers and similar spices. It's very beneficial to sprinkle chili peppers and other spices onto suitable meals.

9. Move Regularly

Remember, no weight-loss diet or program can be successful without regular movement. This isn't just about eating less; we absolutely need to burn what we eat and keep our metabolism active. For this purpose, a 45-minute, moderate-paced walk is sufficient for most people. The only thing where more is never harmful is our activity level. To increase your activity level, adding swimming or Pilates to your walks from time to time will provide extra benefits.

10. Try Intermittent Fasting

One of the biggest obstacles to weight loss is insulin resistance. The most effe

• What are the 10 Effective Weight Loss Tactics?
• Should We Drink a Glass of Water Before Meals?
• Is It Possible to Lose Weight Quickly Without Dieting?
• What Are the Most Common Nutrition Mistakes?
• Does Drinking Coffee Help You Lose Weight?
• Is Drinking Green Tea Suitable for Weight Loss?
• How Should We Adjust Our Portions?
• What Foods Boost Metabolism?

Does Green Tea Burn Fat? Prof. Dr. Yavuz Yörükoğlu answers crucial questions like these in this article.