How To Not Diet?

How to not diet? The best way to avoid dieting is to not eat in an all or nothing approach. Eating healthy should be a lifestyle and you don’t have to eat like this 100% of the time.  A good healthy ratio rule is the 80/20 rule which means eating healthy 80% of the time and indulging 20% of the time.

One of the reasons why over 50% of the population is either overweight or obese is because people in society consume too many bad calories. To lose weight you need to be in a caloric deficit and that means you have to burn more calories than you are consuming.

How to not diet? iStock- Photo Credit: penguin_pie

If you can focus on eating fresh whole foods like fruits and vegetables with each meal. And try to minimize the prepackaged and processed snacks like chips, crackers, cookies, etc. Focusing on fiber rich foods like fruits and vegetables will help to suppress your appetite and make you eat less food. Fiber rich foods are high in nutrients and low in calories.

Eating fiber rich foods will make you fuller and help to suppress your appetite by making you less food. And the result of this is weight loss. Another tip that can help you not focus on dieting is focusing more on healthy habits like drinking 6 to 8 glasses of water per day. Drinking water will make your stomach fuller and the result is suppressing your appetite and eating less food.

Replacing soda and any sugar fruit drinks with water is a good positive lifestyle habit. Studies have shown drinking water before meals can make you eat fewer calories. Another healthy lifestyle tip is getting good sleep. You should aim for about 7 to 8 hours of sleep per day. Studies have shown that sleep deprivation is linked to Type 2 diabetes and obesity. A lack of sleep can disrupt the appetite regulating hormones like leptin and ghrelin.

Another good health tip is focusing on eating whole food protein foods with every meal. Protein is integral in maintaining lean muscle mass. The more lean muscle mass you have the faster your metabolism will be.  Protein is known to have a powerful effect on your appetite. It can increase your fullness, reduce your hunger, and make you eat less calories. Some of those protein foods are fish, turkey, chicken, eggs, lean beef, salmon, tilapia, etc.

Exercise is one of the important lifestyle habits to incorporate on a weekly basis. And the types of exercises you want to do consistently are cardiovascular and resistance training exercises. Cardiovascular exercises like swimming, walking, jogging, gardening, cycling etc.  Resistance training exercises like push-ups, chair dips, planks, sit-ups, lunges, body squats, etc.

The Bottom Line is the best way to not diet is to focus on incorporating healthier lifestyle habits like getting good sleep, drinking lots of water, focusing on eating fiber rich whole foods and eating high quality protein foods.

And incorporating exercise regularly in your lifestyle routine. If you focus on positive lifestyle habits you will be healthier, and you won’t feel like you are dieting.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog 

About Author- Obi Obadike

About – Ethical Inc

Sharecare Names Top 10 Fittest Cities in America – Sharecare

References

1. Stribiţcaia E, Evans CEL, Gibbons C, Blundell J, Sarkar A. Food texture influences on satiety: systematic review and meta-analysis. Sci Rep. 2020 Jul 31;10(1):12929. doi: 10.1038/s41598-020-69504-y. PMID: 32737349; PMCID: PMC7395742.
2. Meng Y, Li S, Khan J, Dai Z, Li C, Hu X, Shen Q, Xue Y. Sugar- and Artificially Sweetened Beverages Consumption Linked to Type 2 Diabetes, Cardiovascular Diseases, and All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Nutrients. 2021 Jul 30;13(8):2636. doi: 10.3390/nu13082636. PMID: 34444794; PMCID: PMC8402166.
3. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
4. Lu H, Yang Q, Tian F, Lyu Y, He H, Xin X, Zheng X. A Meta-Analysis of a Cohort Study on the Association between Sleep Duration and Type 2 Diabetes Mellitus. J Diabetes Res. 2021 Mar 24;2021:8861038. doi: 10.1155/2021/8861038. PMID: 33834077; PMCID: PMC8012145.
5. Mostafa SA, Mena SC, Antza C, Balanos G, Nirantharakumar K, Tahrani AA. Sleep behaviours and associated habits and the progression of pre-diabetes to type 2 diabetes mellitus in adults: A systematic review and meta-analysis. Diab Vasc Dis Res. 2022 May-Jun;19(3):14791641221088824. doi: 10.1177/14791641221088824. PMID: 35616501; PMCID: PMC9152198.
6. Cooper CB, Neufeld EV, Dolezal BA, Martin JL. Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med. 2018 Oct 4;4(1):e000392. doi: 10.1136/bmjsem-2018-000392. PMID: 30364557; PMCID: PMC6196958.
7. Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct;7(4):291-296. doi: 10.7762/cnr.2018.7.4.291. Epub 2018 Oct 31. PMID: 30406058; PMCID: PMC6209729.
8. Jovanovski E, Mazhar N, Komishon A, Khayyat R, Li D, Blanco Mejia S, Khan T, L Jenkins A, Smircic-Duvnjak L, L Sievenpiper J, Vuksan V. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2020 Feb 1;111(2):471-485. doi: 10.1093/ajcn/nqz292. PMID: 31897475.
9. Hervik AK, Svihus B. The Role of Fiber in Energy Balance. J Nutr Metab. 2019 Jan 21;2019:4983657. doi: 10.1155/2019/4983657. PMID: 30805214; PMCID: PMC6360548.
10. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.