|How to Lose Weight and Belly Fat|
Without Dieting [Infographic]
Like so many others, you may have found that some weird diet plans or extreme dieting may help you to shed some pounds and inches from your belly in the short-term, but it doesn't work over the long-run.
While it is tempting to try the latest weight loss program, supplement or gimmick, doing so usually sets us up for failure because the claims are often false or the eating plan is too restrictive and difficult to maintain.
After too many failures, many people just give up on trying to follow a particular diet - which may be a very smart thing! But, if you have dangerous, toxic belly fat, then giving up on trying to lose weight entirely may increase your risk for all kinds of diseases and ailments.
Many fitness and weight loss experts say that there are a number of things you can do to lose weight and keep it off.
This infographic illustrates and explains some of the keys to long-term, successful weight loss. All of these keys or suggestions are simple and easy enough to implement and do not involve spending a lot of money on supplements, special diet foods, paid programs or dietary supplements.
What these suggestions do require are lifestyle changes. You can start slow and incorporate one or two at a time. The more of these suggestions you do implement (and stick with) the more weight and belly fat loss success you will have.
1. Read Labels
Know what you are eating. Pay particular close attention to serving size, calories, sugar, fiber and type of fat content of the food.
2. Snack Smart
Prepare healthy snacks in advance. When hunger strikes between meals, we usually reach for the most convenient food around - like chips and cookies. Better yet, get rid of the unhealthy snacks.
3. Eat More Whole Grain Foods and Vegetables
Vegetables are naturally in calories - eat a variety of organic vegetables for maximum health benefits. Whole grains are rich in dietary fiber which has been shown to aid in weight loss. Understand the difference between simple and complex carbohydrates and be careful to avoid carbs from refined grains (bread, pasta, pastries and anything made with white flour or other highly processed grains).
4. Eat Enough, Eat Often
Recent studies indicate that a properly functioning metabolism begins with not skipping meals. Many weight loss experts recommend eating five healthy meals a day.
5. Drink Plenty of Water
Water helps to flush out toxins and relieves bloating. How much water should you drink? That depends on various factors, like your age, height, weight, sedentary/activity level and the climate you live in. Thus, for example, if you exercise a lot or live in a hot climate, you will need to drink more water than a person of equal age, height and weight that is very sedentary or lives in a cold climate. Check out this Daily Water Chart for general guidelines.
6. Get Moving
Exercise is essential to not only weight loss but also to general, good health. For example, strength training helps build lean muscle mass. Lean muscle mass, in turn, revs up the metabolism by helping to burn more calories. Top fitness experts recommend a regular exercise plan that consists of strength training, cardio and stretching. If you have not exercised for a long time, start by walking or taking beginning, gentle yoga class.
7. Practice Portion Control
Studies have revealed that Americans often have a very distorted view of what a portion actually looks like. If you don't want to weigh and measure food, you can still get a good grasp of portion sizes of various foods. Check out this Portion Control Guide which helps you to learn portions using your hands and fingers.
8. Write it Down
We often don't realize just how much we are really eating! Its only when we start tracking our food in writing that we get a clear picture. Keeping a food diary or journal has been shown to be a very valuable weight loss tool. Free food dairies are available online. One of our favorites is the complete free and easy to use tracker from Spark People.
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