Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

    1. Learn to Read Labels

    To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

    2. Snack Smart

    You can help prevent overeating and maintain blood sugareat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking levels by eating something about every three hours. Getting too hungry will backfire on your efforts to will help you lose weight.

    3. Eat More Grains and Produce

    Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

    4. Eat Enough, Often Enough

    One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

    5. Drink Plenty of Water

    Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

    6. Get Moving

    It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control

    Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down

    What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

    无需节食就可瘦身,听起来真有点难以置信.从一开始,你就不必严格节食.依照以下的简易而有效的方法来做就可以助你成功瘦身

    1.学会阅读食品标签

    留意食品的标签是瘦身的基本要则.不做到这一点是无法计算出食品所含的热量的.你应该知道如何得知食品的热含量及进食量.对比各种食品和饮料的标签是做出更健康的瘦身选择的关键.

    2.小食聪明吃

    你可能利用吃小食的方法避免过度进食,维持健康血糖浓度,进行食量控制.选择一些健康的,令人愉快的小食,如苹果和一些低脂的切达干酪.叫需要减肥的人多吃点似乎有违常理,但是明智地进食小食等同于每隔三个小时进食一次.把自已搞得饥肠碌碌等同与你原先的瘦身努力作对.

    3.多吃全麦食品和麦制品

    全麦食品和果蔬不仅给你的身体提供营养,降低患病机率,同时,也可以帮助你瘦身.这些食物本身所含的热量很低,所以你可以多吃,这样就可以少吃不利于健康的食物.再者,全麦食品和麦制品内含水量的纤维可以帮助身体维持更加长久的饱的感觉(这有肋于你控制食量并避免过度进食)从而,达到瘦身的目的.

    4.吃饱,常饱

    瘦身最坏的一个办法?跳跃式的进食方法.许多人都会认为跳跃式的进食方法是减少摄取热量好方法,但是最终却没有达到的瘦身效果,如果你不按时进餐,结果是你会更加地暴饮暴食.(如果最终你还是要吃的话)再加上你每餐都吃得不够饱的话,你的身体就会进入一种饥饿状态,使你的体重保持(或甚至增加)而不是减少.

    5.多喝水

    水可以通过以下途经帮你减肥:如果你常为水肿的问题所困,多喝水可以有助于舒缓水肿.水可以代替诸如苏打水之类的高热量饮料,减少成百上千热量的摄入.不要等渴了才喝水,口渴的感觉有时候会被误认为是饥饿,导致你过度进食.正常的水化作用可以改善身体舒适度,有助于保持瘦身的动力.

    6.按时运动

    不按时运动是绝对不可能达到瘦身的目的及保持瘦身效果的.从今天就开始出去练习快步走或骑骑自行车.每天的锻炼时间从10分钟一直加到30-40分钟,坚持每天都锻炼,若干个星期之后你就可以收获健康的结果及瘦身的成果.此外,锻炼可以让你的心情更加愉快,使瘦身过程更加容易

    7.控制食量

    看称进食似乎是件苦差事，但结果会证明给你看这样做是非常值得的。着手对比一下称出来的标准食量与你平时进食的份量，你会发现你平时食量是标准食量的两到三倍，界时你就会重新设定你的大脑程序，把目光盯在瘦身的关键技巧-计算份量上面了。

    8.写进食日记

    我认为决心要瘦身的人应当做的第一件事是什么？写进食日记。你所要做的就是在笔记本上略记下每天吃过何种食物，在何时，进食了何种食物，或者你也可以上网到诸如Calorie Count Plus这类网站上面计算一下每天进食的热量。进食日记可以向你提供一幅画面，让你清楚地看到你现时的饮食习惯是怎样的，如果要瘦身，需要做哪些调整。