|Leer en español|
I know, I know… You are still sceptical that you can lose weight without dieting or eliminating certain kinds of food from your diet. And I understand you; I was sceptical too. But – you may be wondering-, if it is really possible to shed all the extra pounds without being on a rigid and boring diet, how can I do it?, How can I lose weight without dieting? Let me share with you various facts that demystify some of the most widespread information about losing weight, diets, nutrition and forbidden foods.
Forget Counting Calories Once And For All
There was a time in my life in which I took note of every calorie that I had consumed during the day. I thought that it may be the key to finally find out how to lose weight without starving yourself. Of course, I also took note of every calorie that I had –supposedly– burned (yes, from activities such as sleeping and breathing to study and walking… I did research! It’s not by chance that later on I studied a Ph.D. 😛 ). Thus, I ended up with an Excel document which contained several months of daily balances of “calories in – calories out”. And the answer is NOT, it didn’t work at all. I even gained weight!
By the time I didn’t know that the body does not know anything about counting calories. What’s really important is not calorie quantity but calorie quality since it does matter if the calorie comes from tomatoes or candies. As Jonathan Bailor unveils in his book The Calorie Myth, if the calories that go into your body are from poor quality, it will cause a hormonal blockage that removes your ability to burn body fat (Bailor, 2013). So, from now on, please, concern more about the quality of what you eat and less about the quantity you eat.
Concentrate On The Quality Of What You Put In Your Mouth
The key is to consume nutrient-rich foods since they will help to adjust your metabolic and hormonal responses and, therefore, your body will be able to keep a healthy and stable weight naturally, you won’t even have to think about it! And, what foods are considered to be nutrient dense?
Yes, at the top of the list are the healthy fats such as meat (preferably organic), coconut oil, nuts, wild fish and my favourite one: avocados. Try to replace your morning buttered toast by a whole grain bread toast with ripe avocado spread and tomato slices; if you wish, you can try to sprinkle a bit of garlic powder and a pinch of Himalayan or sea salt on it and finish by adding a little bit of oil. You won’t want to go back to your boring buttered toast! 😉
Eating Vegetables Don’t Have To Be Boring
You know it, I know it, and everyone knows that you should eat non-starchy vegetables. And for all of us, it should not be a matter of losing weight or looking gorgeous but a matter of health. Seriously, do you want to live to old age? Furthermore, do you want to live to old age with a great quality of life? Then, eat veggies. As healthy fats, they also help you to satisfy your appetite. Common non-starchy vegetables are, for instance, artichokes, asparagus, beets, brussels sprouts, broccoli, cabbage (green, Chinese), carrots, cauliflower, celery, cucumber, greens (collard, kale, turnip), mushrooms, onions, tomatoes and salad greens (endive, escarole, lettuce, chicory, romaine, spinach, watercress) (you can find much more by performing a simple search on the internet). I also thought that making something attractive of eating all the above on a daily basis was an impossible task, but have you tried, for instance, filling a bowl with a mix of salad greens and chunks of tomato, onion, carrot and beet and season it with a delicious home-made avocado or curry mayo? Or, what about a good plate of roasted peppers, onions, carrots, cauliflower, broccoli and sweet potatoe seasoned with salt, pepper and extra virgin olive oil? Sounds good? It tastes better In the end it is also a matter of leaving the paradigm of “vegetables are only for dieters” and look for innovative ways of including them in our eating routine. There are tons of amazing recipes out there. Come on, challenge your taste buds!
Want To Feel Fuller Longer? Eat Proteins
High quality proteins (wild fish, grass-fed, organic meet, eggs, yogurt and plant based proteins) are extremely helpful in reducing appetite with little effort. But have in mind that too much protein is related to several diseases. The RDA recommends a daily intake of 0.8 grams of protein for every kilogram of body weight (or about 0.36 grams of protein per pound of body weight) (Food and Nutrition Board, 2002).
I hope you find these facts interesting and that it helps you to make a good start or continue on the right track towards for a life free from weight problems
Please leave any comment you want to share with me. I will be more than happy to hear from you!
Featured image of post courtesy of stockimages at FreeDigitalPhotos.net
Bailor, J. (2013). The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better: HarperCollins.
Food and Nutrition Board, Institute of Medicine. (2002). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. In N. A. Press (Ed.). Washington, DC.