2 Ways to Lose Weight Without Going on a Diet

If you have read any of my other posts, you know I believe there is no such thing as a diet. There is quite simply no way to temporarily alter your eating patterns, lose weight, and then go back to eating the way you used to without gaining back all of the weight, and, unfortunately, likely an extra 5 pounds. So how are you supposed to lose weight, in an uphill battle in a society that general promotes a sedentary lifestyle and poor nutritional options? Here are two ways:

1. Limit eating out, or at least choose very carefully where you go.

I read a fascinating book last month, The End of Overeating, by David A. Kessler, MD. He analyzes the science of overeating and explains how our bodies and minds are changed when we consume foods very high in sugar, fat and salt. He details how the food industry deliberately cultivates a 'layering' strategy, with food, where they create hyperpalatable foods which are hyperstimulating: quite simply, they are designed to make you want to eat more, well beyond the point of satiety. So when you go to a restaurant and start ordering appetizers that are fat bombs coated in sugar and then deep-fried, they set off a cascade of neurochemical changes in your brain that will likely have you eating to discomfort, no matter what your intention or willpower at the start of the meal. So am I saying never eat out? No, not at all. Eating out is fun and pleasurable and should be enjoyed from time to time. But choose your restaurants carefully, both in terms of food options they offer and timing. It is easier to make decent food choices if you go out for leisurely Saturday night meal that offers some delicious but healthier choices versus a weekday after-work jaunt over to Chili's, where you order fat-laden food that doesn't even taste that good and then gulp it down in the setting of an already stressful work week.

2. Practice mindfulness when it comes to eating.

Quite simply, pay attention to when you are hungry and stop eating when you are full. Simple, right? You might find it is harder than you think and that you are not really that tuned in to when you are hungry or full. Try this exercise for a week: http://www.precisionnutrition.com/wordpress/wp-content/uploads/2013/01/Hunger-Scale-Worksheet.pdf Track your hunger at the start and finish of every meal. You might be surprised at what you find, and tuning in may help you eat to a comfortable, satisfied place and not to stuffed and uncomfortably full. Keep moving!!