The world has never been more health conscious than now and everybody is trying to find the easiest and the fastest method to lose weight. Many fitness enthusiasts consider carbs and fats as their mortal enemies as these two obstruct their weight loss programs. So, specifically designed and fashionably named diet plans, such as South Beach, Dukan, Keto, and Atkins have become a rage as they are based on the principle of carb restriction to achieve weight loss results.
But, if you avoid all carbohydrates and fats simultaneously, it can result in unhealthy metabolic implications. So, some people may continue on limited fats and completely avoid carbs, which may have a negative impact. That’s because, carbs are essential to fuel many of the organs that play a crucial role in your sleep, weight, and energy, such as the brain, thyroid, and adrenal glands.
Here are simple ways to lose weight without avoiding the carbs.
1. Reduce Your Stress
When you are under stress, your body releases a steroid hormone called cortisol, which make you eat more.1 Many recent studies have shown a close association between uncontrollable stress and abdominal fat distribution.2
According to experts, high levels of stress combined with inadequate rest can contribute to weight gain. Many people are unaware that acute stress and insufficient sleep have a major role in weight gain. So, stress-reducing techniques such as meditation, yoga, and other methods can help you lose weight without cutting down on the carb intake.
2. Pay Attention To What You Eat
Mindless eating is a common practice among many people today. It is important that our senses are involved in what we are eating for effective digestion. Take time to look at the food, inhale its aromas, feel its texture, and relish its taste. In short, pay attention to what you eat and enjoy it.
Even the serving size matters and you must watch out for how big your helping is. According to research, the size of a plate can alter how much you serve yourself. Studies have found that on average, people end up serving about 22 percent more pasta on a twelve-inch plate then they do on a ten-inch plate.3
When you eat mindlessly, you tend to overeat and the food is not digested properly. You may even end up eating the wrong kind of foods that lead to weight gain. So, instead of restricting the carbs, paying attention to what you eat may aid weight loss.
3. Eat Slowly
Besides eating mindfully, you must also eat slowly and chew the food properly. Shovelling down huge mouthfuls and finishing your meal quickly doesn’t win you any trophies. Along with eating slowly, limit the intake of water between and during meals. Many study results show that slow eating has an important role in decreased hunger and higher inter-meal satiety when water intake is controlled.4
Another study also noted that slow spaced eating increased fullness and decreased hunger ratings in overweight and obese participants.5 Eating quickly is associated with reduced satiety, increased body weight and insulin resistance, while eating slower has been shown to favor weight loss.
Instead of avoiding carbs, health experts recommend spending at least 20 minutes eating your meal, which helps in igniting your metabolism and improves digestion resulting in weight loss.
4. Eat Healthy Foods
We’ve all heard this one and it’s all too common. Eating healthy is the most important step in weight loss. Eating calculated and nutritionally planned meals and avoiding snacking on junk foods is crucial to losing weight.
Study populations have shown a high prevalence of snacking among US adults. So, one study analyzed both positive and negative outcomes related to snacking. On the positive side, the study noted that snacks can be used to incorporate healthful foods such as fruits and vegetables.
However, snacking patterns might also reflect unhealthy eating habits, such as mindless eating, overeating, eating unhealthy foods, all of which impede weight loss progress.6
5. Look For Alternatives Instead Of Avoiding
In the enthusiasm to shed the pounds, some people completely refrain from consuming carbs and fats. Instead, just look for healthier alternatives that provide your body with its daily requirements and yet don’t pile on the pounds.
Replacing high calorie or high-fat foods with lower fat or lower calorie foods is an effective approach to lose or maintain weight and build healthy lifetime habits.7 However, these changes must be made gradually.
For instance, begin by replacing whole milk with 2 percent milk, and then slowly move over to 1 percent or fat-free (skim) milk. For the sweet-toothed folks, instead of using sugar, switch to dates or raw honey. This way, you can ensure that you don’t deprive the body of its basic requirements.
|↑1||Yau, Yvonne HC, and Marc N. Potenza. “Stress and eating behaviors.” Minerva endocrinologica 38, no. 3 (2013): 255.|
|↑2||Moyer, Anne E., Judith Rodin, Carlos M. Grilo, Nancy Cummings, Lynn M. Larson, and Marielle Rebuffé‐Scrive. “Stress‐Induced Cortisol Response and Fat Distribution in Women.” Obesity 2, no. 3 (1994): 255-262.|
|↑3||Wansink, Brian. Mindless eating: Why we eat more than we think. Bantam, 2007.|
|↑4||Andrade, Ana M., Daniel L. Kresge, Pedro J. Teixeira, Fátima Baptista, and Kathleen J. Melanson. “Does eating slowly influence appetite and energy intake when water intake is controlled?.” International Journal of Behavioral Nutrition and Physical Activity 9, no. 1 (2012): 135.|
|↑5||Angelopoulos, Theodoros, Alexander Kokkinos, Christos Liaskos, Nicholas Tentolouris, Kleopatra Alexiadou, Alexander Dimitri Miras, Iordanis Mourouzis et al. “The effect of slow spaced eating on hunger and satiety in overweight and obese patients with type 2 diabetes mellitus.” BMJ Open Diabetes Research and Care 2, no. 1 (2014): e000013.|
|↑6||Kong, Angela, Shirley AA Beresford, Catherine M. Alfano, Karen E. Foster-Schubert, Marian L. Neuhouser, Donna B. Johnson, Catherine Duggan et al. “Associations between snacking and weight loss and nutrient intake among postmenopausal overweight to obese women in a dietary weight-loss intervention.” Journal of the American Dietetic Association 111, no. 12 (2011): 1898-1903.|
|↑7||Low-Calorie, Lower Fat Alternative Foods. National Heart, Lung, and Blood Institute.|