Many people from time to time exhaust themselves with diets to lose extra pounds. With hope, we sit down to a grape or cabbage diet, dreaming of seeing the long-awaited results. In vain. The body not only needs to burn extra calories, but also take them in. In this article, we will tell you in detail how to lose weight without dieting and exhausting workouts.
Is it possible to lose weight without dieting?
Many people wonder if it is possible to lose weight without dieting. If it's posible. In order to lose a couple of extra pounds, it is not necessary to exhaust yourself with a variety of diets. Before you begin real weight loss, you should set yourself some realistic goals. Telling yourself "I'm finally going to lose weight" is fine, but it won't help you much. There is a slight deviation. Do you know how to eat an elephant? Cut it into small pieces and eat it little by little. It is the same with weight loss.
Do not immediately try to get rid of 20 kilograms. Such a goal is unrealistic. Try to set a more realistic and quality goal, for example, lose a pound by the end of the week. It doesn't seem complicated at all, but you will enjoy this result like a child. Next week add another pound or a whole kilo. Thus, step by step, you will reach your intended goal.
If you still decide to take advantage of one of the temporary dietary restrictions, the Ladder diet will be an ideal option, because. it lasts only 5 days and is designed in such a way that every day the diet changes drastically.
Avoid debilitating diets, they carry certain risks and can negatively affect not only your appearance, but also your health. Among the most important risks are the following:
- unbalanced intake of nutrients in the body;
- protein deficiency (loss of muscle mass);
- lack of carbohydrates (low energy);
- lack of certain vitamins and minerals in the diet;
- yo-yo effect;
- For some people, the diet can lead to metabolic disorders, anorexia, bulimia, hunger, and even death.
For healthy weight loss, you need to lose weight slowly. The body can lose about 0. 5-1 kg of fat per week. If you lose weight faster (through different diets) then you mainly lose muscle mass and water. This weight loss is not very desirable. Because when you finish the diet, the yo-yo effect will come and the weight will quickly return to its place. The body stores fat reserves for a rainy day.
If you have followed several diets in the past, losing excess weight will be more difficult, but nothing is impossible. After you begin to eat properly and fully, the body will be filled with all the necessary nutrients, and then it will begin to shed body fat.
The basic principle to lose weight without dieting.
The basis for losing weight without diets and without physical activity are two rules: a proper and balanced diet and the consumption of a small amount of calories. It is important to know that all the energy that a person receives with food is spent on mental and physical activity, on the proper functioning of the internal organs. And if a person spends more calories than he receives, then he begins to improve. Therefore, the answer to the question "how to lose weight without dieting" is simple: the number of calories consumed should be less than the daily amount.
If you want to lose weight quickly but fail every time, try consulting a nutrition consultant. He will make you a menu and show you how big your portions should be and what you should include in your daily menu. He will also understand which foods are best for you and which ones to avoid. Also, some foods will help you speed up your metabolism and burn excess fat.
The menu should be tailored to your needs. Beware of generic menus found on the Internet and in various magazines. They can inspire you. From such menus, as a rule, more harm than good. Pay attention to the amount of energy in your diet. If you weigh a hundred kilograms, then 4-5 thousand kJ will hardly be enough for you. Also, if you exercise, you will need more energy. The right nutrition consultant should take this into account. What can help you:
- track what you eat (this will help you understand how much and how you eat);
- set a reminder on your phone once every half hour or hour. Every time the alarm goes off, drink a glass of water. This will help you keep your drink balanced;
- find a like-minded person who also wants to shed extra pounds, just like you. Healthy competition is always welcome, especially if you are resilient, have an iron will and are sure you will not give up;
- once a week organize for yourself the so-called chit mil - a day when you can afford a piece of cake or pie;
- don't weigh yourself every day;
- try to get a lot of sleep (at least 6 hours). The body needs rest and relaxation.
How to lose weight without hunger strikes
You can lose weight without harm to health and diets. But be prepared for the fact that this process will take a little longer than with any diet. Maintaining proper nutrition and physical activity can be challenging, especially for those who have never done it before. However, there are several proven ways to help you reduce your calorie intake and lose weight.
The effect of all these methods has been confirmed by clinical studies:
- Chew food well and eat slowly. Your brain needs time to process the information that the body is full. If you chew food more slowly, you will eat more slowly. This will lead to the fact that you will reduce the total amount of food consumed, you will feel satiated, and your portion will decrease. Weight is also affected by how fast you eat;
- Serve junk food on smaller plates. Today's dishes are an order of magnitude larger than those served by our parents and grandparents. Too bad, because smaller plates will help you eat smaller portions. Food on large plates feels like there isn't enough, and often we tend to put as much as possible on the plate, which increases the calories consumed. You can use this psychological trick for your own good. It is enough to serve healthy food on large plates and 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 eaten less due to the fact that most people associate the color red with the red STOP sign and other warning signs. Red plates in your daily life will help you reduce the intake of unhealthy foods;
- Keep junk food out of your sight. In a recent study, it was found that as long as high-calorie foods are in a conspicuous place, every household will not be able to ignore them;
- eat enough protein. This substance completely affects the appetite. Protein increases the feeling of satiety, reduces the feeling of hunger, which helps to consume fewer calories. The reason for this may be the protein's effect on hormones that play an important role in regulating hunger and satiety, such as ghrelin (hunger hormone) or enteroglucagon. Studies conducted by a clinical study confirmed that people who replaced their daily calorie intake with protein lost 5 kg over 12 weeks. If you eat cereal or other carbohydrates for breakfast, then you should consider switching to another high-protein breakfast, such as scrambled eggs. Another clinical study showed that overweight women who ate eggs in any form for breakfast ate fewer calories at lunch than those who ate cereal for breakfast. And that's not all, because those women who ate eggs for breakfast, ate fewer calories with food, not only at lunch, but also in the following 36 hours. Examples of high-protein foods include chicken breast, fish, Greek yogurt, quinoa, or almonds;
- consume foods rich in dietary fiber. Such foods increase the feeling of satiety;
- drink more water. Drinking habits will help you eat less. This only works if you drink water immediately before each meal. Some studies show that half a liter of water half an hour before a meal reduces hunger and helps limit calorie intake. Clinical study participants who drank water before meals lost 44% more weight than those who did not drink before meals;
- do not use appliances during meals. Focusing on what you eat will help you reduce your calorie intake. People who watch TV while eating or play computer games often do not pay attention to how much they have eaten and this often leads to overeating;
- Eliminate sugary carbonated drinks from your diet. Sugar is one of the worst food sins. Sugary drinks such as lemonade, cola, can increase the risk of various diseases;
- try to avoid fast food and bistros. I think no one needs to be reminded that home cooking is the best thing you can do for your body. If you have no experience in the kitchen, do not be discouraged. Today the Internet is full of video recipes that will help you cook delicious dishes and diversify your diet. Take lunch boxes with you to work with tasty and healthy snacks;
- Climb the stairs. This applies to those who do not live on the ground floor. No exceptions, even for malls with escalators.
The great enemy of a beautiful figure is stress. Lack of sleep, constant excitement, work, housework. Our body reacts to stress by gaining excess. To lose weight without sports and dieting, you need to limit the amount of stress in your life. Sleeping more. Some studies show that people who sleep less than 6 hours are at high risk of being overweight. Visit a masseur, go to a hairdresser, get a manicure, by the way, do something that makes you feel happy.
Any weight loss has two sides. One is what you eat and the other is how you move. Regular exercise is not only good for your figure, but also for your general health. If you walk 1, 000 steps every day (or do the equivalent physical activity), you'll soon feel completely different. You can start walking. Get a pedometer or install a mobile phone app and see how much you move. Don't be afraid of other different sports as well. It could be jogging, biking, or anything else.
Remember that fat burning is best done if your activity is not too intense. Fat is burned if your heart rate is around 60-70% of your maximum heart rate. When performing exercises, you should keep in mind that there should not be too many and not too few.
If you do run, try not to make it feel like a sprint so you can run calmly without getting out of breath.
change your lifestyle
To achieve the visible and desired results, start by changing your usual lifestyle. Try to eat regularly. Research shows that a regular and balanced diet has a very significant impact on our weight. If you eat every 2-3 hours in small portions, this way you can reduce the feeling of hunger and you will not need to overeat.
If you have wanted to get rid of extra pounds for a long time and have tried to follow all the basic rules of proper nutrition, but everything is unsuccessful, consult 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 master the basics of a healthy diet and are used to daily physical activity, you have a great chance not only to lose weight, but also to maintain your new weight.