Many people from time to time exhaust themselves with diets to get rid of extra pounds. We sit down on the grape or cabbage diet with hope, dreaming of the long-awaited results. In vain. Not only does the body need to burn more calories, it also needs to take it away. In this article, we will explain in detail how to lose weight without diets and strenuous workouts.
Is it possible to lose weight without losing weight?
Many people wonder if it is possible to lose weight without dieting. Yes possible. It is not necessary to exhaust yourself with different diets to lose an extra pound or two. Before you start actual weight loss, you need to set yourself some realistic goals. If you say to yourself, "I'm going to lose weight at last, " that's good, but it doesn't help much. There's a little difference. Do you know how to eat an elephant? Cut it into small pieces and eat it gradually, slowly.
Do not try to get rid of 20 kilograms immediately. Such a goal is unrealistic. Try to set a more realistic and quality goal, such as losing half a pound by the end of the week. It seems nothing complicated, but you will enjoy this result as a child. Add another pound or a whole pound next week. This will take you step by step to your goal.
If you do decide to take advantage of one of the temporary dietary restrictions, a ladder diet will be an ideal choice because. it lasts just 5 days and is designed to change your diet dramatically every day.
Avoid debilitating diets, they carry certain risks and can affect not only your appearance but also your health. Key risks include:
- unbalanced intake of nutrients in the body;
- protein deficiency (loss of muscle mass);
- carbohydrate deficiency (low energy);
- lack of certain vitamins and minerals in the diet;
- yo-yo effect;
- for some, diet can lead to metabolic disorders, anorexia, bulimia, hunger, and even death.
To lose weight healthily, you need to lose weight slowly. The body can lose about 0, 5-1 kg of fat per week. If you lose weight faster (with different diets), you will lose most of your muscle mass and water. This weight loss is not very desirable. Because when you finish your diet, the yo-yo effect comes in and the weight quickly returns to its place. The body stores fat reserves on a rainy day.
If you have followed different diets in the past, losing excess weight will be harder, but nothing is impossible. Once you start eating right and completely, your body will be filled with all the necessary nutrients and then you will start to get rid of body fat.
The principle of weight loss without dieting
Diets and weight loss without physical activity are based on two rules - a proper and balanced diet and low calorie intake. It is important to know that all the energy that a person receives through food is used for mental and physical activity, for the proper functioning of the internal organs. And if someone spends more calories than they get, they start to get better. Therefore, the answer to the question "how to lose weight without diet" is simple - the amount of calories consumed should be less than the daily intake.
If you want to lose weight fast but fail every time, consult a nutritionist. He will make you a menu and teach you what to take and what to put on your daily menu. You will also understand which foods are best for you and which are worth avoiding. In addition, some foods speed up your metabolism and burn excess fat.
The menu should suit your needs. Beware of general menus on the Internet and in various magazines. They can serve as an inspiration to you. Such menus usually do more harm than good. Pay attention to the amount of energy in your diet. If you are a hundred kilograms, 4-5 thousand kJ will hardly be enough for you. Also, if you exercise, you will need more energy. An appropriate nutrition counselor should take this into account. How you can help:
- keep track of what you eat (this will help you understand how much and how you eat);
- set a reminder on your phone about every half hour or every hour. Drink a glass of water each time the alarm sounds. This helps maintain a balanced drinking;
- look for a like-minded person who also wants to get rid of the extra pounds, just like you. Healthy competition is always welcome, especially if you’re tough, have an iron will and you’re sure you won’t give up;
- arrange the so-called chit mil once a week - a day when you can afford a piece of pie or cake;
- do not measure yourself every day;
- try to get plenty of sleep (at least 6 hours). The body needs rest and relaxation.
How to lose weight without a hunger strike
You can lose weight without compromising your health and diet. But be prepared that this process will take a little slower than with any diet. Maintaining proper nutrition and physical activity can be a challenge, especially for those who have never done so before. However, there are a number of best practices for reducing calorie intake and losing weight.
The effect of all these methods has been demonstrated in clinical trials:
- Chew food thoroughly and eat slowly. The brain needs time to process the information that the body is full. If you chew slower, you will eat slower. This leads to a reduction in the total amount of food consumed, a satiety, and a reduction in intake. Weight is also affected by how fast you eat;
- Serve fast food on smaller plates. Today’s plates are an order of magnitude larger than those served by our parents, our grandparents. It’s a shame because smaller plates help you eat smaller portions. Foods consumed on large plates look as if they are scarce, and we often tend to put as much on the plate as possible, thereby increasing the calories consumed. You can use this psychological trick to your advantage. It is enough to serve healthy food on large plates, unhealthy food on small plates;
- serve junk food on red plates. This trick is special. The paradox is that the food on the red plate is consumed less, as most associate the color red with the red STOP sign and other warning signs. Red plates help reduce the consumption of unhealthy foods in everyday life;
- Keep fast food out of your sight. A recent study found that as long as high-calorie foods are in a prominent position, not all households can pass them;
- eat enough protein. This substance completely affects the appetite. Protein increases the feeling of fullness, reduces the feeling of hunger, thus helping to consume fewer calories. This may be due to the effect of proteins on hormones that play an important role in regulating hunger and satiety, such as ghrelin (hunger hormone) or enteroglucagon. Studies in a clinical studio confirmed that people who replaced their daily caloric intake with protein lost 5 kg in 12 weeks. If you eat cereals or other carbohydrates for breakfast, you may want to switch to another high-protein breakfast, such as scrambled eggs. Another clinical study found that overweight women who ate eggs in any form for breakfast consumed fewer calories for lunch than those who ate cereal for breakfast. And that’s not all, because women who ate eggs for breakfast took in fewer calories with food, not just at lunch, but over the next 36 hours. Protein-rich foods include chicken breast, fish, Greek yogurt, quinoa, or almonds;
- eating foods rich in dietary fiber. Such foods increase the feeling of satiety;
- drink more water. Drinking habits help you eat less. This only works if you drink water just before every meal. Some studies show that half a liter of water half an hour before a meal reduces hunger and helps limit calorie intake. Participants in clinical trials who drank water before a meal lost 44% more than those who did not drink before a meal;
- do not use gadgets while eating. Focusing on what you eat will help reduce your calorie intake. Those who watch TV or play computer games while eating usually don’t pay attention to how much they ate, and this often leads to overeating;
- Eliminate sugary carbonated drinks from your diet. Sugar is one of the worst food sins. Sugar drinks such as lemonade and cola can increase the risk of various diseases;
- try to avoid fast food and bistros. I don’t think anyone needs to be reminded that homemade food is the best thing you can offer your body. If you are unfamiliar with cooking, do not be discouraged. Today, the internet is full of video recipes to help you prepare delicious meals and diversify your diet. Bring lunch boxes to work with delicious and healthy snacks;
- go up the stairs. This applies to those who do not live on the ground floor. Even escalator malls are no exception.
Stress is a big enemy of a beautiful figure. Lack of sleep, constant excitement, work, housework. Our body responds excessively to stress. To lose weight without sports and diet, you need to limit the amount of stress in your life. Sleep more. Some studies show that those who sleep less than 6 hours are at high risk for being overweight. Visit a masseuse, go to the hairdresser, do a manicure, by the way, do something that makes you feel happy.
There are two sides to every weight loss. One is what you eat and the other is how you move. Exercising regularly is good not only for your shape, but also for your overall health. If you walk 1000 steps every day (or do equivalent physical activity), you will soon feel completely different. You can start with a walk. Get yourself a pedometer or install a mobile phone app and see how much it moves. Don't be afraid of other sports either. It can be jogging, cycling or anything else.
Remember that fat burning is best if your activity is not too intense. Fat burns if your heart rate is 60-70% of your maximum heart rate. When doing the exercises, make sure that there are not too many and not too few.
If you run, try not to look like a sprint so you can run calmly and without breathing.
Change your lifestyle
To achieve visible and desired results, start by changing your lifestyle. Try to eat regularly. Research shows that a regular and balanced diet has a very significant effect on our weight. If you eat small doses every 2-3 hours, you can reduce your hunger and you will not need to overeat.
If you have been wanting to get rid of extra pounds for a long time and are trying to follow all the basic rules of proper nutrition, but not everything works, see a doctor. Being overweight is often a symptom of certain diseases.
The best way to lose weight is a combination of a healthy diet and exercise (a reasonable level of physical activity). Exercise at least 3 times a week for 45 minutes. If you have mastered the basics of a healthy diet and become accustomed to daily physical activity, you will not only have a high chance of losing weight, but also of maintaining your new weight.