No Diet Diet: How to reduce your weight without restricting the food you eat

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11 Proven Ways to Lose Weight Without Diet or Exercise

Make room for these secret-weapon picks. Hide Caption. Baked potato The potato has been unfairly demonized -- it's actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them. Though potatoes are often shunned because they're considered high in carbohydrates, they shouldn't be. Whether baked or boiled, they're loaded with vitamins, fiber and other nutrients.

You get steady energy and lasting fullness after noshing on them. Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just calories a pop. Bean soup "Soups have a high water content, which means they fill your stomach for very few calories," says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch -- a good carb that slows the release of sugar into the bloodstream -- to make that full feeling really stick. All this for a measly calories per cup. Feel even fuller: Resist the cracker pack on the side in favor of a bigger soup helping.

Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad. Eggs A study from Saint Louis University found that folks who ate eggs for breakfast consumed fewer calories throughout the day than those who had a bagel. Adding vegetables to a scramble boosts its volume and fiber content for few extra calories an egg has 78, and a cup of spinach just 7.

Greek yogurt Harvard researchers examined the eating habits of , people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Feel even fuller: Top yogurt with fibrous foods like raspberries 4 grams of fiber per half cup or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble 9 grams per three quarters of a cup.

Apples Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology. In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce. Your body has more time to tell your brain that you're no longer hungry.

That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts. Feel even fuller: Add apple chunks to oatmeal or salad, or slices to a turkey-on-whole-wheat sandwich. Popcorn This movie-night fave is a low-energy-density food -- for 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips. Feel even fuller: Sprinkle on some red pepper.

Everyone needs enough calories to keep their bodies running well. Any diet on which you don't eat enough calories and important nutrients can be harmful. Extreme low-fat diets also can be bad for you. Everyone needs some fat in their diet, so no one should eat a completely fat-free diet. Don't fall for diets that restrict food groups, either.

You won't get the vitamins and minerals you need. And although you may lose weight at first, these diets don't usually work in the long run. Some people start dieting because they think all the problems in their lives are because of weight. Others have an area of their lives that they can't control, like an alcoholic parent , so they focus on something they can control — their exercise and what they eat.

Eating too little anorexia or eating a lot only to throw up bulimia are eating disorders. Some people may find it hard to control their eating. They may eat tons of food and feel like they can't stop binge eating disorder. It's your body and mind taking advantage of what may be the last time you allow yourself to enjoy these foods.

A Month Without Sugar

You may think to yourself, "If I've already given in, I might as well eat all the chips and then quit again. Chances are, this binge will happen over and over again, the more you try to avoid the foods you love. As another example, have you ever found yourself wondering why you were hungry at an "unusual" time—like between breakfast and lunch—but decided to hold off on eating something because you "shouldn't" be hungry yet?

Diet and food rules don't improve your health. Instead, they put your mind in a place of restriction, and make certain foods, or food quantities e.

Your mind then becomes obsessed with the very foods you're trying to limit. This is especially true if energy and nutrient needs are not being met, as seen in the classic Ancel Keys "Starvation Study" of The young male participants—following a "semi-starvation diet" of 1, calories per day for six months—began to fantasize, and reportedly dream, about food.

Read More: 10 Ways to Snack Smarter. Make a list of rules you have that define when, why, what and how much you eat each each day.

The Deal With Diets

Pick one to "break" each week, or go through the list at a pace that feels comfortable to you. In this phase, it's helpful to work with a registered dietitian trained in intuitive and mindful eating. If you've been following a diet for years or decades , or have a history of disordered eating, be patient with this step.

Your body's hunger and fullness signals are accustomed to being ignored, but this step is all about starting to sense, feel and respect them.

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This sounds simple, but it can be a real challenge: when you start to feel hunger, honor that with a meal or snack depending on the time of day and level of hunger. Initially, your response to hunger may be to question or mistrust it—"Why am I hungry if I just ate lunch? When you become famished, symptoms such as irritability and difficulty concentrating make it more difficult to make mindful food choices. Eating when you start to feel hungry will help you enjoy the food you've chosen. Fullness is another sensation that may take some time to notice and honor. Diets teach you to eat a certain portion size, or number of calories, not to eat until you feel "full.

Hormones and body sensations tell you when you're full; you just have to learn how to listen. You start to feel full, and satisfied, when you eat enough and eat foods you like. But remember the law of diminishing returns: beyond a certain point of consumption, even the foods you love the most won't be as delicious anymore, because you've passed the point of satisfaction and started to eat beyond your needs.

Practice eating your meals and snacks slowly, without distraction—no TV, no phones, no books or tablets. If it helps, eat alone for a while.

What I Eat In A Day (how i got my abs) - RENEE AMBERG

Take one bite at a time, and pause to notice if you're starting to feel full.