A Man’s “No Diet” Weight Loss Plan in 10 Simple Steps

Weight loss is simple to achieve and relatively easy to maintain with some simple lifestyle modifications, and without following a rigid diet. The method below outlines a man’s “no diet” weight loss plan in 10 simple steps. Read on to learn more.

There are several fad diets that help you lose pounds quickly, but what’s the point if you gain them back? Slow weight loss is the best way to keep pounds off permanently. Many experts agree that you can maintain your weight by making simple lifestyle changes rather than going on a diet. Work and family obligations make it difficult for men to devote time to losing weight. By following these simple steps, you’ll be able to maintain your weight loss and keep it off for good.

A pound of fat is equal to 3,500 calories. By reducing 500 calories a day through diet and exercise changes, you can lose about a pound a week. If you want to maintain your current weight, you can avoid the additional one to two pounds most people gain every year by cutting 100 calories a day.

10 simple, painless strategies:

Eat Breakfast.

According to Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids, many people who have lost weight and kept it off eat breakfast every day. According to Ward, ‘Many people believe that skipping breakfast is a great way to reduce calories, but they usually eat more during the day as a result,’ she says. In addition to lowering BMIs (body mass index), breakfast eaters perform better at school or in the boardroom than those who skip breakfast. A bowl of whole-grain cereal topped with fruit and low-fat dairy is an efficient and nutritious start to your day.

Close Your Kitchen at Night.

Eat less by establishing a time to stop eating late at night or between meals. Have a cup of tea, suck on a piece of hard candy, or eat a small bowl of light ice cream or frozen yogurt after dinner if you desire something sweet, but brush your teeth so you won’t eat or drink anything else. According to Elaine Magee, MPH, RD, WebMD’s ‘Recipe Doctor’ and author of Comfort Food Makeovers, this is the best approach.

Avoid Drinking Your Calories.

Sweetened beverages are loaded with calories, but they don’t sate your appetite like solid foods do. Hydrate with water, sparkling water with citrus, low-fat or skim milk, or 100% fruit juice in small quantities. If you get hungry between meals, drink a glass of low-calorie vegetable juice to keep you satiated. Alcohol calories are easy to accumulate, so be careful. If you habitually consume a glass or two of wine or a cocktail on a daily basis, you’ll save calories by limiting alcohol to the weekends.

Produce Is The Way.

By eating a lot of low-calorie, high-volume fruits and veggies, you can crowd out other foods that have more calories and lower volume. Move the meat off the center of your plate and pile on the vegetables, or begin your meal with a vegetable salad or soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The 2005 Dietary Guidelines for Americans recommend seven to thirteen cups of fruits and vegetables daily for adults. Ward suggests that stocking your kitchen with fruits and vegetables at every meal and snack is a good idea. By filling up on healthy produce, you will be getting vitamins, minerals, phytonutrients, fiber, and you won’t be tempted to eat a row or three of Oreo Cookies.

Whole Grains Are Also The Way.

Whole grains are excellent alternatives for processed foods like white bread, desserts, and pretzels. By filling you up quicker and making you feel fuller quicker, you’ll eat less and be less likely to overeat. Choose whole-wheat pasta and breads, brown rice, bran cereal, popcorn, and whole-rye crackers. But keep in mind that carbohydrates are easily stored as fat, and could be counterproductive to your weight loss goals. With carbs, moderation and portion control is key, so aim for a serving size at each meal, and try not to overdo it. 

Your Environment Plays a Crucial Factor.

Controlling your environment can help you cut calories, from stocking your kitchen with healthy options to choosing the right restaurant. If you don’t shop for food, tell your spouse that you’re trying to eat healthier and that you need her help at the supermarket. She will probably want to support you not only for you but also for herself. What wife doesn’t want her husband to be fit, trim, and handsome? All-you-can-eat restaurants must be avoided, so stay away if you feel tempted. Before going back for more food, wait at least 15 minutes and drink a big glass of water, suggests Ward. It is critical to be selective when filling your plate at the buffet.

On Portions (again).

If you reduce your portion sizes by 10%-20%, you would lose weight, according to Brian Wansink, PhD, author of Mindless Eating. Most dishes served in restaurants and at home are much larger than necessary. Use measuring cups to discover how much you usually eat, and then reduce your portions. Using small bowls, plates, and glasses will give you instant portion control, says Brian Wansink, PhD. Using dainty dishware will make the food appear plentiful, so you won’t feel deprived.

Count Your Steps.

You can use a pedometer to keep track of how many steps you take each day, and then gradually increase the number of steps you take to 10,000. Throughout the day, increase your activity level by pacing while you talk on the phone, taking the dog out for an extra walk, and standing up during television advertisements. Having a pedometer constantly reminds and motivates you. Taking your family outdoors and increasing your daily step count are excellent ways to do this. When your family supports your goals, you’ll have more support.

Protein is Your Friend.

Having a small portion of nuts, low-fat yogurt, peanuts, eggs, beans, or lean meat at every meal and snack will help you feel full for a longer period of time and therefore eat less. In addition, eating small, frequent meals and snacks every 3-4 hours will keep you feeling fuller and help you avoid reaching for the readily available junk food. 

Keep it Light.

Magee recommends using low-fat salad dressings, mayonnaise, dairy products, and other foods when possible. According to Magee, ‘You can easily cut calories by using low-fat and lighter products, and no one will notice if they are mixed with other ingredients.’ You can cut calories easily if you use salsa or hummus as a dip rather than mayonnaise; mustard rather than mayonnaise on your sandwiches; plain roasted sweet potatoes rather than white potatoes loaded with cream; skim milk rather than cream in your coffee; avoid cheese on your sandwiches; and, use a small amount of vinaigrette rather than a large amount of creamy dressing on your salad.

Conclusion

Weight loss doesn’t have to be difficult or painful. All it takes is some simple modifications and lifestyle adjustments to achieve the results you want or need, and to maintain those changes for life. By following the advice above, and getting your family and co-workers support, you’ll have everything you need to stay on track and accomplish your weight loss objectives. With an ounce of discipline, focus and effort, you will be successful. And in 6 months to a year from now will look back on who you used to be, and feel a newfound energy and pride of accomplishing something substantial that you may not have realized was possible. You owe it to yourself. What’s stopping you?

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