When we ask how to lose weight fast without dieting, we often hear something like, "Start counting calories, weigh your food and eat what you are used to. "This is a good choice, but to follow it, you have to be a disciplined person. If the very thought of getting containers at work, preparing food for the day, and weighing is negative, it is best to try alternatives. Fortunately, there are many of them. Everyone can lose weight, you just have to choose a comfortable way for yourself
How To Lose Weight Without Dieting And Counting
Weighing and counting is really the most optimal way, as it allows you to exclude nothing from the diet at all. You can use chocolate and cakes, as long as they fit into your daily calorie content. But sometimes it is easier to donate cakes several times a week than to constantly carry scales, containers and check everything.
WHO recommends the Dish Principle for parts control. To lose weight, you need:
- buy a standard flat plate, 15 cm for girls and 20 cm for boys;
- fill half of its contents with fresh or boiled vegetables three times a day, a quarter with lean protein sources and a quarter with complex carbohydrates;
- Drink fruit twice a day, the portion should not exceed half the volume of your plate. A handful of nuts, or yoghurt, are added to the snack, it is advisable to alternate these two options;
- two of the three main course rations can be seasoned with healthy fats. A tablespoon of any vegetable oil or a tablespoon of grated cheese is a good choice.
Today, for convenience, you can buy "marked" tiles according to this principle. A list of products will help you buy the right food:
- Protein sources: squid (boiled in lemon juice), shrimp (boiled in lemon juice, roasted in a bag of fennel). Chicken fillet (steam or boil, you can add any spice to water, grill, ceramic pan allowed). Any white fish (it is tastier to cook in a bag with lemon slices and dill), cottage cheese 0-2% fat of any consistency, low-fat beef, preferably beef grown in grassy pastures (mark "organic"on imported products, or agricultural products of producers;
- Sources of complex carbohydrates: Quinoa, any legume that is well tolerated (it is advisable to start with red lentils, they are less prone to intestinal problems). And also buckwheat, wild rice (black), brown (regular pure). Whole oats, amaranth or amaranth. A couple of times a week can be replaced with sweet or plain potatoes (fat-free baked in foil), hard wheat pasta or whole grain bread
- Healthy fat sources: Avocado, vegetable oil, all raw nuts and seeds, natural peanut butter / almonds (allowed PB2, sublimate peanut butter powder, several times a week)
- Vegetables: absolutely everything, except potatoes and sweet potatoes, is a source of complex carbohydrates. Do not use too many boiled carrots and beets, eat them several times a week.
- Fruits: any, mainly apples of "Granny" and "Fuji" varieties, grapefruit. Grapes and other fruits not accepted from the diet are allowed, no more than 1-2 servings per week.
This weight loss method is designed for normal physical activity. It is not necessary to go to the gym and climb under the barbell. For a beginner, a 30-minute walk at a pace that will allow you to start sweating a little will suffice. Half an hour of exercise a day is a prerequisite for healthy and fast weight loss.
How To Lose Weight Without Exercise Diet
Well-prepared girls can lose weight without dieting. Those who have been in the gym for a long time, exercise regularly at home and have no difficulty climbing, for example, the 8th floor without a lift, can try the following:
- you should eat as usual, that is, do not increase or decrease anything;
- add high-intensity aerobic exercise. 2-4 times a week, exercise on the stairs: after 5 minutes warm up by walking fast on a flat road, alternating running down the stairs, 2-3 flights, with a descent at the same distance. Work for 20 minutes, then walk slowly for 5 minutes to calm the pulse. On other days - from half an hour to an hour of any aerobic activity, even swimming in the pool, even skiing, even dancing to your favorite compositions at home;
- strength training should be left to the level already mastered. If they have not yet entered the life of weight loss without diet, it makes sense to get a consensus on the lessons of Hot Iron - these are specialized classes with mini-barbells. They build lean, toned muscles, make the body strong, teach you how to move properly with weights, and are designed to lose weight without dieting.
How to lose weight without free diet
Usually, weight loss without dieting serves as an object of interest for businessmen of all walks of life. They will offer either a magic cream, or a magic trainer for 10-minute sessions, or expensive salon treatments. And all of these are totally optional things to reduce body fat. And often they do not work at all.
To lose weight, burn fat, and become fit and lean, you only need two things:
- sustained calorie deficit. You can eat everything you normally do, just cut down on rations. Fasting days are allowed 1-2 times a week, maintaining normal food at "leisure". Those who add high-intensity gymnastics to their regular physical activity, either. . . just start moving more during the day, can also create a deficit. The main challenge is to remember the absence and do something to create it every day. Let’s say, on Monday, leave the car and walk to work. Do not get dessert for dinner on Tuesday. Wednesday - instead of a massage, go to the pool and swim actively there;
- normal way of working and resting. Efforts to reduce the "arrival" of energy often erupt against a banal lack of sleep and the inability to plan everything so that in the evening you are in bed, and not for a quarterly report. Sleep is important because it allows you to maintain the balance of the hormones leptin and ghrelin needed for weight loss. If there is much of the latter, a person will feel hungry even with a relatively dense diet.
How To Lose Weight Without Diet For A New Mother
Is it possible to lose weight without dieting during maternity leave? It is unlikely that it will be possible to achieve the result in a month, but gradually, in six months - very even. The main task here is to find breaks during the day when the child is asleep and fill them. . . no, not with housework, and not watching a video for motivation, but with sleep. The biggest problem for new mothers is the lack of rest, and the inability to heal and create a normal appetite. Therefore, it is better to make sleep your priority and connect everything else as you become stronger.
Lose weight without diet reviews and results
- Girl, 19 years old: "I had to lose weight within a week without dieting before the New Year. I am a student and I just do not have money for special food. To lose weight, I shared half of my lunch with a friend, eliminated"Evening tea with cakes and went for a walk for half an hour. After a week, the weight dropped by 2 kg, and a little belly remained. That was enough to fit in a dress, and it was easy! "
- Man, 54 years old: "I had problems with the gallbladder and I was overweight 20 kg. I needed surgery, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without dieting, I just ate everything cooked, without"mayonnaise, and I replaced half of it with cabbage salad. Six months later, the weight was reached, and now I'm ready to continue the treatment. "