24 Jan How to lose weight without going on diet?
We’ve just started our 6th weight loss challenge where everyone started on their transformation journey with full energy.
It becomes easier for lot of people to lose weight when they are with us, because as part of the challenge we take out one of the key aspect of their food and exercise habits: MAKING DECISION. We give them a ready-made plan to follow. There is limited thinking required on what to eat and what not to eat. They get specific guidance on how much calorie to burn and how.
When the mind is required to make decisions, lots of things influence us like location, time, emotions, people etc.
One paper published by a Duke University researcher in 2006 found that more than 40 percent of the actions people performed each day weren’t the due to decision making, but were habits.
Not everyone are on a prescribed meal or exercise plan. Even if they are most of the people can’t afford it for long time.
What should they do? One of the biggest culprit of weight gain we have observed is Non hungry eating. Non hungry eating simply means – eating without requirement of body.
I suggest people to use a simple scale to decrease non hungry eating, which takes may be 15 seconds.
So before your plate is served or you open your mouth check on below scale how hungry you are. By simply being more mindful, many people can quite quickly start to decrease the amount of non-hungry eating they are doing.
So ask yourself on below scale – How do you feel?
• 10 Stuffed full
• 8 Overfull
• 5 Comfortably full
• 2 Getting Empty
• 0 Absolutely Empty
Once you decide where you are on the scale, look at your plate or portions and choose to have just the right amount of food.
In the research study “Mindfulness and weight loss: a systematic review”
The researchers found: Significant weight loss was documented among participants in mindfulness interventions for 13 of the 19 studies identified for review.
A 15 second pause and a little Mindfulness will take you long way in your weight loss journey.
Would you use this simple technique to lose weight without going on diet? Let me know your thoughts in comments below.