How To Lose Weight Without Depriving Yourself | Stephen Coleclough
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How To Lose Weight Without Depriving Yourself

How To Lose Weight Without Depriving Yourself

A recent survey by plant-based food specialist Alpro found that the average UK dieter went on 55 fad diets during their lifetime.

However, only one-in-three dieters actually loses weight on those diets and only one-in-five felt better from going on the diet.

The reason why fad diets are usually ineffective is that they tend to rely on food deprivation.

The diet demands that the dieter exclude a certain type of food or drastically limits how many calories are consumed each day.

It’s understandable that a dieter struggles to follow these harsh requirements.

You’ll be happy to learn that you don’t need to go on one of these crazy diets and deprive yourself of foods you enjoy to lose weight.

Here are a few useful strategies that will help you lose weight without unnecessary food deprivation.

Find healthy foods that you enjoy

It’s common knowledge that eating processed foods or fast food can make you gain weight quickly.

These foods cause weight gain because they are usually loaded with sugar, salt, and saturated fats.

However, when you go on a diet and reduce your intake of these unhealthy foods, they are all you can think about.

Instead of fixating on the unhealthy foods that you are missing out on, focus on finding healthy foods that are equally delicious.

Start by identifying 10 to 20 whole foods that you enjoy.

For me that would be avocado, mango, broccoli, green beans, almonds, potatoes, tuna, tofu, bananas, wholemeal bread, blueberries, and cheese.

Next, look for recipes that really incorporate these foods.

I am perfectly happy starting the day with a banana and mango smoothie, then having a tofu stir fry with extra broccoli for lunch, followed by a tuna casserole for dinner.

Altering your diet in this way gives you a feeling of abundance instead of deprivation.

You will be discovering new combinations of the foods that you enjoy and sticking to your diet will be simple.

Before you know it, you won’t even be thinking about unhealthy foods and you will begun losing weight.

Improve the quality of the food you like

Most diets will completely remove so-called “unhealthy” foods like pizza, pies, nachos and ice cream.

But you don’t need to.

Instead, look for ways to improve how healthy these kinds of meals are.

Instead of buying a pizza from a fast food chain, make one for yourself at home.

Use healthy ingredients like a wholemeal pizza base, vegetables, lean sources of protein, a healthy tomato sauce, and high-quality cheese.

You will find the meal much more satisfying than a store-bought pizza.

Alternately, buy a pizza from a pizza store that uses high-quality, healthy ingredients.

Another great technique is to substitute ingredients in the dishes you often make.

Instead of using butter in a dish, use a healthy oil like olive oil.

Ditch the white bread and move to wholegrain.

Instead of using loads of cheese on your nachos, use a small amount but add larger portions of avocado, salsa, and fresh salad (checkout these healthy nacho recipes for some ideas).

Add more vegetables into dishes whenever you can.

These kinds of changes will increase the quality of the food you eat.

It also improves how satiated you will be after eating and ensures your body has access to plenty of nutrients.

You won’t be eating loads of empty calories, but enjoying high-quality food that is healthy for your body.

Address the factors that cause over-eating

Many people have unhealthy eating habits that are not triggered by hunger, but underlying emotional issues.

Chronic stress, emotional conflict, and past trauma can all cause a person to overeat or make poor decisions about the kinds of of food they eat.

Some people will over-eat because they are simply bored or unsatisfied with the direction of their life.

These underlying issues can completely change the way a person looks at food.

Instead of seeing food as a form of nourishment, it becomes a distraction from painful or difficult emotions.

If this sounds like you, try to identify the root cause of your emotional issues or dissatisfaction.

If you have suffered from emotional trauma, seek help from friends, family members, or medical professionals.

If you over-eat because you are bored, take up a new hobby or spend more time outdoors.

If you stress-eat, try some stress-busting activities like meditation or yoga.

Eat a good breakfast every morning

One common mistake made by dieters is skipping breakfast or severely restricting their caloric intake at breakfast.

Unfortunately, this backfires by causing hunger pains that lead to poor eating choices in the mid-morning or during lunch.

A better option is to eat a healthy breakfast that contains fruit, wholegrain foods, and healthy proteins.

This will make you feel full enough to get through to lunch without unnecessary snacking.

Identify the unhealthy foods that you don’t actually enjoy

Are you in the habit of opening a bag of potato chips in the afternoon when you get home from work — even though you don’t enjoy the physical or emotional sensation that occurs after gorging yourself on this snack?

Ditch that habit.

Look for any eating habits that make you feel bad and replace them with better habits.

If you find yourself hungry after work, replace potato chips with a healthier snack that you actually enjoy.

Increase the cardio

The formula for losing weight is quite simple — you just need to burn more calories than you consume.

If you want to indulge in high caloric foods every now and then, track the number of calories you are eating and burn them off through exercise.

An extra 25 minutes on the treadmill is all it takes to negate a couple of pieces of chocolate or a glass of red wine.

Thanks for reading How To Lose Weight Without Depriving Yourself.

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Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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