weight loss without exercise and medicine

Healthy dieting and weight loss tip #1: Fill up with fruit, veggies, and fiber

Even if you’re cutting calories, that doesn’t necessarily mean you have to eat less food. High-fiber foods are higher in volume and take longer to digest, making them filling—and great for weight-loss.

Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.

Beans – Add beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas) to soups, salads, and entrees, or enjoy them as a dish on their own.

Whole grains – Try high-fiber cereal, oatmeal, brown rice, and multigrain bread.

                                                  Easier than counting calories

Counting calories can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables. It’s generally okay to eat as much as you want—you’ll feel full before you’ve overdone it on the calories.

Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or butter for flavor.

Add nuts and cheese to salads and use healthy salad dressings, such as olive oil.

Add fruit to low sugar cereal—blueberries, strawberries, sliced bananas. You’ll still enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber.

Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.

Snack on carrots or celery with hummus instead of a high-calorie chips and dip.

Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.

Start your meal with salad or soup to help fill you up so you eat less of your entrée.