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're used to. "It's a good choice, but to follow it you have to be a disciplined person. If the whole idea of taking containers to work, cooking meals for the day, and weighing is negative, it's best to try alternatives. Fortunately, there are many. Anyone Can Lose Weight, You Just Need To Choose A Comfortable Way For Yourself
How can you lose weight without dieting and without counting
Weigh and count is really the most optimal way, because it allows you not to exclude anything from the diet. You can use both chocolate and desserts, as long as they match the daily calorie content. But sometimes it's easier to give away candy several times a week than it is to constantly carry scales, containers and control everything.
The WHO recommends the plate principle for portion control. To lose weight you need to:
- buy a standard flat plate, 15 cm for girls and 20 cm for guys;
- fill half of its contents with fresh or cooked vegetables three times a day, a quarter with lean protein sources and a quarter with complex carbohydrates;
- Snack on fruit twice a day, the portion should not exceed half the volume of your plate. A handful of nuts, or yogurt, is added to the snack, it is advisable to alternate these two options;
- two of the three main course servings can be seasoned with healthy fats. A tablespoon of vegetable oil or a tablespoon of grated cheese is a good choice.
Today, for convenience, you can buy plates "marked" according to this principle. A list of products will help you buy the right foods:
- Sources of protein: squid (boiled with lemon juice), shrimp (boiled with lemon juice, cooked in a bag with dill). Chicken fillet (steam or boil, you can add spices to the water, grilling, ceramic frying pan is allowed). Any white fish (it is most delicious to cook in a bag with lemon and dill slices), cottage cheese 0-2% fat of any consistency, lean beef, preferably veal raised on pasturegrassy ("organic" mark on imported products, or agricultural products from manufacturers;
- Sources of complex carbohydrates: Quinoa, all well tolerated legumes (it is advisable to start with red lentils, they are the least prone to intestinal problems). And also buckwheat, wild rice (black), brown (regular unpeeled). Whole oats, amaranth or amaranth. A few times a week can be replaced with sweet or plain potatoes (baked fat-free in foil), durum wheat pasta or whole grain bread
- Healthy fat sources: avocados, vegetable oil, all raw nuts and seeds, natural peanut / almond butter (PB2 allowed, sublimated peanut butter powder, a few times a week)
- Vegetables: Everything except potatoes and sweet potatoes is a source of complex carbohydrates. Do not abuse boiled carrots and beets, eat them twice a week.
- Fruits: all, mainly apples of the "Granny" and "Fuji" varieties, grapefruits. Grapes and other fruits frowned upon by diets are allowed, no more than 1-2 servings per week.
This method of weight loss is designed for normal physical activity. There is no need to go to the gym and climb under the bar. For a beginner, a 30-minute walk at a pace that will allow you to start sweating a little will suffice. Getting around for half an hour a day is a prerequisite for healthy and rapid weight loss.
How to lose weight without an exercise regimen
Girls who are well prepared physically can lose weight without dieting. Those who have been in the gym for a long time, always exercise at home and have no difficulty, for example, in going up to the 8th floor without an elevator, can try the following:
- you should eat as usual, that is, neither increase nor decrease anything;
- add high intensity aerobic exercise. 2-4 times a week, exercise on the stairs: after a 5-minute warm-up with a brisk walk on a flat path, alternate climbing the stairs, 2-3 volleys, with a descent at the same distance. Work 20 minutes, then walk slowly for 5 minutes to calm the pulse. The other days - from half an hour to an hour of aerobic activity, even swimming in the pool, even skiing, even dancing to your favorite compositions at home;
- strength training should be left at the level that has already been mastered. If they have not yet entered the life of losing weight without dieting, it makes sense to subscribe to hot iron classes - these are specialized classes with mini dumbbells. They build lean and toned muscles, strengthen the body, teach you how to move properly with weights, and are designed for weight loss without dieting.
How to lose weight without dieting for free
Usually, losing weight without dieting is an object of interest to businessmen of all stripes. They will either offer a magic cream, or a magic trainer for 10-minute sessions, or expensive salon treatments. And all of this is completely optional for reducing body fat. And often they don't work at all.
To reduce your own weight, burn fat, and get fit and lean, you only need two things:
- sustained calorie deficit. You can eat what you usually do, just cut back on the portions. Fasting days are allowed 1-2 times a week, while maintaining a normal diet in "free time". Those who add a little high intensity aerobics to their regular physical activity, or. . . simply start to move more during the day, can also create a deficit. The main challenge is to remember the scarcity and do something to create it every day. Let's say Monday, let's give up the car and walk to work. Do not have dessert for dinner on Tuesday. On Wednesdays - instead of a massage, go to the pool and actively swim there;
- normal mode of work and rest. Attempts to reduce the "influx" of energy often break against a banal lack of sleep and the inability to plan everything so that you are in bed at night, and not for a quarterly report. Sleep is important because it helps maintain the balance of the hormones leptin and ghrelin necessary for weight loss. If there are too many of these, a person will experience hunger even with a relatively dense diet.
How to lose weight without dieting for a new mom
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 well even. The main task here is to find breaks during the day when the child is sleeping and to fill them. . . no, not with housework, and not watching a video to motivate yourself, but with sleep. The biggest problem for young mothers is the lack of rest and the inability to recover and establish a normal appetite. Therefore, it's best to make sleep your priority and connect everything else as you get stronger.
Lose weight without dieting reviews and results
- 19 year old girl: "I must have lost weight in a week without a diet before New Years. I'm a student and I just don't have the money for special food. To lose weight, I shared half of my lunch with a friend, eliminated evening tea with candy, and became walking for half an hour. After a week, the weight was reduced by 2 kg, and there was a little tummy left. It was enough to tuck into a dress, and it was easy! "
- 54 year old male: "I had gall bladder problems and was 20 kg overweight. I needed an operation, but the doctor refused to give it to me until I lost weight. I decided to lose weight without dieting, just ate it all cooked, without mayonnaise, and replaced half the portion with coleslaw. Six months later, the weight was reached, and now I am ready to continue the treatment.