There’s a good possibility that you’ve been told that if you really want to know how to lose weight, counting calories and watching every bite of food you consume is the way to go about it. But you couldn’t be more mistaken. Because although your diet plays a major role in helping you lose weight, (apart from regular exercise) you don’t have to do all that math to bring down a few kilos.
Calories do contribute to your weight-loss programme, but counting them compulsively is not the best way to lose weight. You don’t have to calculate how many calories you’re consuming for every meal of the day. Instead, you could just incorporate a few simple methods to lose weight in your routine
How to lose weight: 6 ways you can shed those kilos without counting calories
There are a number of ways to lose weight without having to go through complicated arithmetics of counting calories. All you have to do is make a few lifestyle changes to your routine and you’ll have mastered how to lose weight with minimal effort. Follow these six methods below to make your weight-loss regime much simpler:
1. Consume The Right Kind Of Carbs
You need to cut back on foods that are high on calories and low in nutrients which are basically refined grains such as white bread and pastries. This is an important step to take if you want to lose weight. Instead, you could include whole grains in your diet. High-fibrous foods are known to curb hunger and keep you feeling full for longer. This can ultimately prevent you from consuming excess calories. And so switching to whole grain bread or oats instead of cereal could make a huge difference over time.
2. Consume More Proteins In Your Diet
Proteins are as important in all your meals as they are for your breakfast or dinner. So it is essential to spread your protein intake throughout your meals during the day. As per a study conducted by researchers at the University of Texas, muscle protein synthesis, the factor that plays an important role in your muscle gains, proved to be 25 per cent greater when people consumed protein throughout the day – approximately 30 gm per meal – compared to those who consumed a large portion of protein for dinner. The breakup for the latter group is as follows: 10 gm for breakfast, 15 gm for lunch and 65 gm for dinner). Newgent explains, “Making gains is important, since muscle is metabolically active tissue, meaning your body will burn more calories at rest.” To avoid adding bulk to your meals by eating grilled chicken and fish, you could instead eat pulses like beans, lentils and chickpeas.
3. Always Opt For Veggies
Nutrient-dense, non-strachy veggies are low on calories, which is why you should opt for them in your meals. They also include all the macronutrients required to keep your body healthy such as protein, carbs and fat. Some veggies that you could consume are brussels sprouts, broccoli, beets, cauliflower, carrots, cucumber, greens and tomatoes. Acoording to Newgent, a well-balanced meal comprises 50 per cent veggies, 25 per cent protein and 25 per cent whole grains.
4. Consume Loads Of Water Instead Of Sugary Drinks
Certain beverages are loaded with sugar and calories. In order to be able to shed some kilos without keeping a tab on your calorie intake, avoid sugary drinks such as soda, diet coke, coffee or alcohol. Rather, if you want to know how to lose weight, one of the easiest methods is to continuously sip on water throughout the day. It is also one of the easiest. Keeping your body hydrated throughout the day, boosts metabolism and also helps you feel full longer.
5. Read Food Labels For Ingredients, Not Calories
Counting calories and reading food labels for nutritional information are two different things altogether. Just because you’re not keeping a tab on your calorie intake, does not mean you shouldn’t look at the food labels of what you purchase. So, checking your food labels is highly recommended to gain information on the amount of sugar present in the product or other forms of unhealthy ingredients.
6. Don’t Be Distracted While You Eat
If you’ve heard of mindful eating, apart from watching what you eat, it also means watching how much of it you eat, so if you tend to consume your meals while watching television or texting on your phone, there’s a high probability that you’ll over-eat unintentionally.