- Obesity is often considered a silent pandemic.
- Millions of people struggle with obesity and being overweight.
- Obesity and overweight can cause health risks, including cardiovascular diseases, high blood pressure, sleep disorders, fatty liver, etc.
- Google search volume for weight loss tips continues to increase.
- The worldwide weight-loss products and services market is expected to touch $377.3 Billion by 2026.
- The Keto diet will still rule the diet trends.
- Keto diet supplements such as Keto GT may find many takers.
- Researchers at the University of Missouri have created a new non-diet approach to weight loss.
- The non-diet approach works on three principles: Mindfulness, Intuitive Eating, and Mindless Eating.
- The eating program, named “Eat for Life,” uses mindfulness and intuitive eating to improve the individual’s experience with food and use mindless eating to teach how not to indulge in mindless eating.
Millions of people struggle with obesity, making it a silent pandemic and a major public health issue. We all know that being obese or overweight can cause serious health issues, including heart diseases and stroke.
What is the best way to lose weight? Do diets work? Do weight loss supplements work? The weight loss industry is bigger than ever, with various diet trends and weight loss supplements flooding the market. However, as the experts say, diet trends offer only short-term benefits, and some supplements may be harmful. Recent research points to the non-diet diet as one of the most effective weight loss strategies.
The Fundamentals Of The Non-Diet Approach To Weight Loss
The non-diet approach, created by the health psychologist Lynn Rossy, is named “Eat for Life.” The eating program combines mindfulness, intuitive eating, and mindless eating to help participants lose weight and lower eating disorders.
Unlike traditional weight loss methods, this approach helps individuals have a pleasant experience with food. Using mindfulness as the key feature, “Eat for Life” teaches how to make better food choices. Its other feature, intuitive eating, helps people correct the wrong eating behavior. Lastly, the program makes you aware of mindless eating.
Taking cues from this non-diet intervention, here we share 6 non-diet weight loss tips you can use to stay in a healthy shape – physically and mentally.
- Yoga for Weight Loss – Yoga is considered one of the best ways to drop the extra pounds. The best thing about yoga is its ability to offer a range of behavioral, physical, and psychosocial effects that promote healthy weight loss. The ancient Indian discipline involves asanas – poses, breathing patterns, and mindfulness making it an effective nondietary weight loss tool. Yoga is considered to lower how the Hypothalamic-Pituitary-Adrenal axis and the Sympathetic-Adrenal-Medullary respond to stress. It controls food intake by increasing mindfulness, boosting mood, and reducing stress. People who practice yoga regularly gain a better understanding of their bodies. They can respond to the body’s intuitive eating and restrict mindless eating.
- Weight Loss Supplements –Weight loss supplements are extremely popular for aiding fast weight loss. People who find it difficult to stick to a diet but need to shed pounds often turn to dietary supplements for help. For example, Keto GT is a weight loss supplement formulated with green tea, caffeine, raspberry ketones, and Garcinia cambogia. The supplement promises to aid weight loss by triggering ketosis. The ketogenic diet is a low-carb, high-fat diet and has been proven to boost weight loss. However, all supplements are not safe and effective for weight loss. Often weight loss scams surface to show the hidden dangers they contain. Buyers need to be cautious before starting a dietary supplement and should consult a physician to avoid harm.
- Stop Eating Sugary Foods –Ditching your sugar cravings would be the next good step you take for a healthy weight loss. The American Heart Association informs that the average American consumes 71.14 grams of sugar, while the recommended daily sugar intake for an adult is only 25 grams. Is sugar a necessity? No. It is linked to the brain’s reward system that lights up when we eat sugar. Researchers show that excessive sugar consumption impacts appetite-regulating hormones and causes obesity. It, therefore, makes sense to go on a sugar detox by switching to a healthy diet and boosting weight loss. Dietitians and holistic health professionals suggest consuming healthy fats and high-quality proteins. Keeping your body hydrated, spacing out meals throughout the day, and mindful eating can help you stop eating sugar. Additionally, you should avoid buying packaged food with hidden sugars.
- Practice Mindful Eating –If you are familiar with the Buddhist concept of mindfulness, mindful eating is an extension of that philosophy. If you are tired of ineffective fad diets and the best weight loss supplements, mindful eating can show you a good way to maintain a healthy weight. If you are new to this concept, here are five steps to mindful eating:
- Take deep breaths. Mindful eating starts with taking deep breaths. Often, psychological, physical, and environmental factors make it difficult to determine your biological hunger. Deep breathing helps you understand if your body biologically needs food.
- Assess your food. Assessing your food is the next step that requires some practice. Your body may crave fresh fruits, but your brain may crave those tasty junks. A mindful eater selects healthy, natural foods than processed, packaged goodies.
- Eat slowly. The third step to becoming a mindful eater is to slow down and focus on your eating experience. Slow eating has many benefits. It lets you enjoy your food, improves digestion, and reduces calorie consumption. Slow-eaters help the brain cue satiety.
- Chew well. To slow down, one needs to invest time in chewing. Chewing helps reduce food intake. It also improves digestion and helps with better absorption of nutrients.
- Savor your food. Taking in food should be a pleasant experience. Improve your relationship with food. The simplest food can give you pleasure, like a gourmet experience, if you pay attention to what you are eating.
5. Control Portion Size – The portion size of what you eat plays a crucial role in weight management. Consumption of large portions disrupts the energy balance. Mastering the portion control strategies can help you maintain a healthy weight. Consider the following weight loss tips that come with controlling portion size:
- Make your hand a serving guide. If you are a man, take a palmful of high-protein foods; for women, taking one palm size is sufficient. These foods include poultry, meat, fish, and beans. Men should stick to two fist-sized portions and women one fist-size while taking salads. One thumb size is recommended for high-fat foods for women and two for men. High-carb foods go into two cupped-hand portions for men and one for women.
- Use a smaller server. Studies show that visual cues impact portion size intake. It is important to have accurate visual cues for restricting overeating. Use tall, narrow glasses or pre-marked glasses to limit consumption for drinking alcohol. Use smaller plates to avoid overeating. Using larger serving spoons also promotes overeating.
- Drink water before a meal. Drinking water before a meal increases fullness and restricts food intake. It helps with portion control too.
6. Drink Water for Better Hydration – Staying hydrated may help lose weight. When water intake increases, it decreases food intake and increases lipolysis. A study shows that drinking 1.5 L more water than normal intake helped 50 overweight female participants with weight reduction, appetite suppression, and body fat reduction.
Restrictive diets often fail as they work on the principles of restriction and deprivation. Such diets damage the balance of appetite-controlling hormones and mess with our biological, social, and cognitive factors with food. Most diets fail in the long term, with dieters regaining the initial weight loss.
The non-diet approach works differently. It teaches you to become conscious of what you should eat, when, and how you should eat. The diet doesn’t restrict food but makes you conscious about your eating patterns and your relationship with what you eat. Developed by a health psychologist, the non-diet approach teaches you to explore how to have a delicious and satisfying relationship with food without feeling guilty. But if you need additional assistance, the best weight loss supplements are a great option.