Top 10 Weight Loss Strategies - Without Dieting!
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With busy lives and tight schedules, most of us eat as though our food will be taken away from us at any moment. The result is overeating, indigestion, gas, and / or bloating, along with some other pretty undesirable consequences.
Have you ever finished a meal without remembering having eaten it? Ever get to the bottom of a bag of chips and wonder where they all went? And let's not get started on the treats you feel like you have no control over once you start, yet you keep buying them anyway and swearing that this time will be different.
You're not alone. I've created this guide to give you with some strategies that will help you start taking back control over your eating. Because HOW we eat is just as important as WHAT we eat.
We cover these topics in much greater depth in my coaching programs, but the strategies that follow will give you a good starting point.
Let's Talk About Mindfulness
Mindfulness, or being mindful, means being fully present and aware of what we're doing; it means being "in the moment." Automatic habits aren't necessarily bad, but when they negatively affect our health like mindless eating does, we need to re-think those habits. And that's where mindfulness comes in.
Being mindful while we eat and drink is a surprisingly effective tool for weight loss and / or weight maintenance. Don't believe me? I challenge you to gradually implement the 10 strategies in this guide and see what a difference they make. These tips aren't intended to create your "dream body," but they'll certainly help you develop the habits that will.
If you’ve followed me for any length of time, you’ll know I'm all about tiny habits when it comes to improving your health, and I want to equip you with some tools that will really help you. Without dieting. Ever.
STRATEGY #1: PUT DOWN YOUR UTENSILS BETWEEN BITES
This may sound ridiculously simple, and actually it is.
Simple is not the same as easy.
One of the ways to eat more mindfully is to put your utensils down between every bite. And I mean EVERY bite. Doing this forces you not only to slow down, but also to focus your attention on the food you are eating.
Did you know that it takes around 20 minutes for your stomach to send signals to your brain to tell it that you've had enough to eat?
This is a great strategy for stretching out your meals, paying more attention to your food, and even chewing your food more thoroughly.
Your eating pace will be calmer and it will help your digestion.
My personal rule of thumb is "Food on the fork or food in my mouth, but never both at the same time."
I challenge you to try this strategy first. It is surprisingly difficult to do and really, really effective.
By doing this you'll realize that you can eat less because you'll give your stomach time to send those satiety signals to your brain.
It's also a great way to reduce indigestion!
STRATEGY #2: USE A SMALLER PLATE
We eat first with our eyes, so if we see a plate that doesn't appear full, we send ourselves a subconscious message that there's not enough food there.
Most dinner plates are 10.5 inches (26 cm) in diameter, many restaurants use plates that are 11 or 12 inches (28-30 cm) in diameter, and some serve individual meals on platters that could feed several people. Think about the volume of food those dishes can hold compared to the size of your stomach.
Here are some interesting facts based on a study from University of North Carolina at Chapel Hill. Since the 1980s food portion sizes have increased by 20-30%, snack food portions have increased by as much as 60%, and soft drinks are now 52% bigger. It shouldn't be a surprise that around 40% of Americans are obese.
I know many people who gauge the "value" of a restaurant meal by the quantity of food they get. It's one of the big draws of buffet restaurants, and all of this is a disaster for our waistlines. "All you can eat" is a dangerous place for most of us to go.
One simple solution is to use a lunch plate that's 8 inches (20 cm) in diameter instead of a dinner plate. You can load it up with smaller portions and it will look like you are getting a very full plate of food.
It's a simple trick that's surprisingly effective, and your brain can’t actually tell the difference - even though you know what you’re doing. When you do this along with Strategy #1 you've got a winning combination!
STRATEGY #3: CHEW YOUR FOOD
Did you know that the digestive process actually starts in your mouth? The process of chewing and tearing our food activates the salivary glands. Our saliva contains an enzyme called amylase, which is a key component in the breakdown of carbohydrates. The digestive process is supposed to start before the food even leaves our mouth.
When we take extra big bites and/or don't chew our food thoroughly, that process doesn't happen correctly. As a result, the rest of our digestive system not only has to work a bit harder, but also may become a bit "confused" because it might not have enough of the right enzymes to fully complete the process.
By chewing your food 20-30 times per bite, you allow the salivary enzymes to do their job, and it also makes strategies 1 and 2 that much easier - and more effective!
If that's not enough to drive the point home, consider this. If you feel gassy or bloated after a meal, or suffer from heartburn or acid reflux, not chewing your food properly may play a role in those conditions.
By thoroughly chewing your food, you naturally begin to relax. All of your body processes, and digestion in particular, function much better under more tranquil conditions.
When you implement new habits like this one, remember to start small. See if you can focus on chewing your food more thoroughly for just a few bites per meal, and increase from there.
STRATEGY #4: FOCUS ON YOUR FOOD
When is the last time you used all your senses at a meal? OK, maybe you can't always hear your food (unless you're eating puffed rice cereal), but you get my drift.
Our different senses play an important role in the way we interact with and experience our meals. Given that most of us don't need to worry about the availability of food, we can engage more in the process of eating.
Why is that important? I'm glad you asked!
These days we eat for many reasons other than simply meeting our body's nutritional needs. Food is deeply ingrained in culture, festivities, parties, holidays, celebrations, ceremonies, and more. It's even a rite of passage - baby's first solid food, anyone?
When we eat too quickly or don't pay attention to what we're eating, we miss out on a very important part of what helps us feel satisfied. Food is nourishment for more than our bodies.
When you eat a meal, take time to notice the colors of the food. Inhale the aroma. Anticipate what it will taste like before you dive in. Then, when you take that first bite, chew it slowly and savor the taste. What do you notice? Does it change flavor while you're chewing?
Once you've swallowed that first bite, pause for a moment and take a deep breath. How does that feel?
You don't need to eat all your meals like this, but when you take the time to do this you'll find that you're more easily satisfied with less food.
STRATEGY #5: EAT WITHOUT DISTRACTIONS
Are you a multi-tasker? Did you know that multi-tasking makes us more stressed and less effective at what we're doing?
In spite of what you may believe, multi-tasking is not only ineffective, it's also bad for our health. Many studies have been done on the subject, but rather than bore you with research and statistics, let's just talk about how it relates to weight loss, weight management, and a healthy lifestyle.
We've already talked about mindfulness and how it enriches your experience when you are focused on what you're doing in the moment. This is especially true when it comes to weight management.
This takes Strategy #4, where you're focusing on your food, to another level. It's one thing to focus on what you're eating so that you can taste each bite and enjoy it fully. Many people I know (including myself when I used to eat most of my lunches at my desk) find it easier to eat while doing something else because it feels more productive.
While it can potentially be a way to slow down your eating, it's also likely that you'll eat more than you need to because you're simply not paying attention.
What goes on in your mind when you are trying to do other things while you eat? Are you usually distracted during your meals? Studies have shown that distracted eaters weigh an average of 18% more than mindful eaters. That's quite a bit!
If you're trying to lose or maintain your weight, ditch the distractions.
STRATEGY #6: SIT DOWN TO EAT. ALWAYS.
Eating on the fly, in the car, standing at the counter, or just grabbing a handful of something on the way past are all actions that can lead to overeating.
While there's no research to indicate that it's bad to eat while standing or moving, the act of sitting down to eat is more about conscious choice and mindfulness.
Another factor is that the type of food we consume when we're not seated at a table tends to be less nutritious. Snacks, fast food, candy, cookies, and other less healthy choices are perfectly made for mindless eating.
When you sit down to eat you're sending a signal to your brain that it's time to eat. You're also breaking a chain of behaviors that are linked to eating emotionally, because of stress, out of boredom, or for any reason other than true hunger.
Sitting down at a table to eat helps you to eat more mindfully. It also becomes easier to make a conscious choice as to whether you really want or need to eat. And when the answer is yes, you are able to do so in a way that is calm and supportive of good digestion, and more satisfying overall.
STRATEGY #7: EAT WITH YOUR NON-DOMINANT HAND
Need more help slowing down? Want to have fun in the process? Try eating with your non-dominant hand. You know, that one you feel awkward using. Yes, seriously.
For fast eaters, eating more slowly can be an extremely difficult task to master. You're used to rushing, often being the first one done with your meal.
By using your other hand, you'll be forced to concentrate on what you're doing. You'll not only be more mindful, but you'll also strengthen the neural connections between the hemispheres of your brain. Strengthening those neuro connections can help you become more intuitive, which is great for learning to really "tune in" to your hunger and fullness cues.
Want a different strategy? Try using chopsticks! Yes, you can play with your food, although I don't recommend this for eating soup. And if you want to get really advanced, try chopsticks with your non-dominant hand! Oh boy.
It may feel awkward at first, but I'm confident that you will find this strategy effective for slowing down your eating pace. That gives your stomach time to send the signal to your brain that you've eaten enough.
Voila! You're automatically eating less!
You might not want to try this strategy if you're out on a date or at a business lunch. And please use a napkin, as there may be a bit of spillage as you "re-learn" how to navigate your fork!
Lastly, don't take yourself too seriously. Have fun with this, and don't be afraid to laugh at yourself a little.
STRATEGY #8: MAKE MEALS FEEL SPECIAL
We're in such a hurry these days that eating can often feel like a bit of a chore. Don't believe me?
When is the last time you struggled to figure out what to eat? Or where to eat? Ever get worried that you just don't have time to eat? How many times have you said, "Oh, I'll just grab something on the fly"?
We've already talked about the importance of sitting down to eat, and we've talked about engaging your senses. When you do these 2 things together, you're already most of the way there, and this strategy takes it one step further.
When you set the table, use your "good" dishes, nice glasses, maybe even light a candle and put on some soft music, it makes the environment you're eating in feel much more calming. And calm is good for digestion (are you sensing a theme here?!
Our digestive systems work really hard to process our food, and even if you're sitting at a table to eat, a lot of external noise (both auditory and visual) can cause you to experience stress. When your subconscious mind is working overtime to process those stressors, it actually can interfere with the body's ability to properly digest your food.
By making meals feel more like a special time you can relax and enjoy them, even if it needs to be a somewhat quick meal.
Besides, why have those fancy dishes just for special occasions? Every day is a special occasion!
STRATEGY #9: MIND YOUR PORTIONS
OK, you knew this was coming sooner or later, right?
As I mentioned in Strategy #2, portion sizes have really increased over the past 20 years. It's one of the main reasons for our growing waistlines.
We need a lot less food than we think we do on a daily basis. Right-sizing your portions, combined with the other strategies in this guide, will take you a long way to eating the right amount for your goal weight.
Navigating portions can be as easy as giving yourself a hand. The great thing about it is that it's always with you, it's scaled to your body, and hand portions are easy to remember!
A portion of protein is the width and thickness of the palm of your hand (minus your fingers).
A portion of vegetables is the size of your fist.
A portion of carbohydrates would fit into your cupped hand. Yes, that's the portion size.
A portion of fat is the size of your thumb.
The number of portions of each macronutrient (protein, veggies, carbs, fats) that you need on a daily basis will vary, depending on a number of factors. Working with a Nutrition Coach can help you determine how to best meet your individual needs, but this is a great starting point.
It's certainly something to think about next time you get one of those steaks that's hanging off the plate, or your pasta "side dish" gets served on a platter.
STRATEGY #10: EAT TO 80% FULL
You know that feeling of being stuffed after too many plates at the all-you-can-eat buffet, or a big holiday dinner? I think we all can agree that it is extremely uncomfortable.
As we've already discussed, it takes your stomach 20 minutes to tell your brain that it has had enough. So in order to give your body the time and space it needs, the concept of eating to 80% full can be extremely helpful.
While the exact number isn’t important. “80% full” is simply the idea of eating slightly less than you normally would.
Even though it's a moving target that can differ from day to day, it's a way to help you tune into your body's hunger and fullness cues.
What does 80% full feel like? It feels like you could eat a little bit more, and if you wait 10 minutes before doing so, you find that you feel satisfied and don't really want/need to.
When you eat to 80% full, you feel like you could go for a brisk walk without feeling any ill effects, your clothes don't feel too tight, and you definitely don't need to loosen your belt!
Eating slowly by implementing the other strategies in this guide will help you determine what 80% full feels like. And the better you are at eating slowly, the easier 80% full will be. These practices absolutely work together.
Start by eating slightly less than you normally would, and then see how you feel. Be curious. You can always eat more later!
So, what now?
If you consistently apply any of these 10 strategies, they will make a difference in the way you eat, and they will help you make progress towards your weight loss and weight maintenance goals. As I’ve said before, the process of getting and staying healthier isn’t glamorous or exciting, but it is necessary in order to live the amazing life you were meant to live.
One last thing. Thank you for making it this far! If you would like a copy of my eBook that summarizes all the information above, just click on the button below. I’d also like to ask you to please share this post with others. I’ve made it my mission to help at least 10,000 people lead healthier lives by 2030, and I can’t do that alone.
Thank you, as always, for your support!
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Have a health of a day,
Juli