10 ways to lose weight without a diet or a doctor

Sure, you can lose weight fast, and there are many diets that work for losing weight fast, but they make you hungry and deprived, it's best to lose weight slowly.

Many experts say you can do this without "dieting." Instead, the key is to make simple adjustments to your lifestyle.

According to WEBMD, one or more of these simple, painless strategies can be used to help lose weight without dieting:

1. Eat breakfast every day

One of the common habits of many people who have lost weight is to eat breakfast every day, and experts say many people think skipping breakfast is a great way to cut calories, but they end up eating more throughout the day. with fruits and low-fat dairy products for a quick and nutritious start to the day.

2. Close the kitchen at night

Set a time when you'll stop eating so you don't succumb to late-night cravings or inconsiderate snacks while watching TV.

3. Choose liquids carefully and avoid sugars

 Sugary drinks store calories, but do not reduce hunger like solid foods. Quench your thirst with water or sparkling water with skim or low-fat milk or small portions of 100% fruit juice.

Also, try a glass of nutritious, low-calorie vegetable juice to curb if you feel hungry between meals.

4. Eat more fruits and vegetables

Eating lots of low-calorie fruits and vegetables in large quantities reduces your intake of other high-fat and high-calorie foods, move meat away from the middle of the plate and pile vegetables instead, or try starting your lunch or dinner with a vegetable salad or a bowl of gravy-based soup.

5. Replace whole grains with refined grains

 By replacing whole grains with refined grains like white bread, cakes, crackers, and pastries, you add much-needed fiber and get you full faster, so you're more likely to eat a reasonable portion. and pasta, brown rice, bran chips, popcorn, and whole rye crackers.

6. Stock your kitchen with healthy foods

Another simple strategy to help reduce calories is to control your environment - everything from stocking your kitchen with plenty of healthy options to choosing good restaurants, and that means avoiding the temptation to stray from anything you can. to eat.

7. Reduce the size of your meals

If you do nothing but reduce your portions by 10% to 20%, you will lose weight. Most portions served in restaurants and at home are larger than you need. Reduce the size of your meal by replacing larger dishes with smaller ones.

8. Add more physical activity to your day

9. Eat protein with every meal and snack

Adding a low-fat protein source to every meal and snack will help you feel full longer, which will prevent you from overeating. Try low-fat yogurt or a small portion of nuts, peanut butter, eggs, beans, or lean meats.

Experts also recommend eating small, frequent meals and snacks (every 3 to 4 hours), to keep blood sugar levels stable and avoid overeating.

10 Switch to lighter alternatives

 Whenever possible, use low-fat salad dressings, mayonnaise, dairy products and other products. This way you can easily reduce calories if you use lower fat and lighter products. For example, use skimmed milk instead of cream in your coffee. ; And use a little vinegar on the salad instead of piling the sauce on with a ready-made dressing.