When asked how to lose weight quickly without dieting, we often hear something like, "Start counting calories, weigh your food, and eat what you're used to. "This is a good choice, but to follow it, you have to be a disciplined person. If the simple idea of taking containers to work, preparing the day's meals and weighing is negative, it's best to try alternatives. Fortunately, there are plenty of them. Everyone can reduce weight, you just need to choose a way that's comfortable for you
How can you lose weight without dieting and without counting
Weighing and counting is really the most ideal way, as it allows you not to exclude anything from the diet. You can use chocolate and desserts as long as they fit the daily calorie content. But sometimes it's easier to donate candy several times a week than carrying scales, containers, and constantly checking everything.
WHO recommends the Plaque Principle for portion control. To lose weight you must:
- buy a standard 15 cm flat plate for girls and 20 cm for boys;
- fill half its contents with fresh or cooked vegetables three times a day, a quarter with lean protein sources and a quarter with complex carbohydrates;
- Have a fruit snack 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 servings in the main dish 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 dishes "marked" according to this principle. A list of products will help you buy the right foods:
- Protein sources: squid (boiled with lemon juice), shrimp (boiled with lemon juice, roasted in a bag with dill). Chicken fillet (steam or boil, you can add seasoning to water, grilling, ceramic skillet is allowed). Any white fish (most delicious baked in a bag with lemon slices and dill), 0-2% fat cottage cheese of any consistency, low-fat meat, preferably meat from calves raised on grassy pastures (mark " organic" in imported products, or agricultural products from manufacturers;
- Complex Carbohydrate Sources: Quinoa, any well-tolerated legume (it is advisable to start with red lentils as they are the least prone to intestinal problems). Also buckwheat, wild rice (black), brown (normal with husk). Whole oats, amaranth or amaranth. A few times a week it can be replaced by sweet or plain potatoes (fat-free roast in aluminum foil), durum wheat pasta or whole grain bread
- Healthy sources of fat: avocado, vegetable oil, all raw nuts and seeds, natural peanut butter/almond (PB2 allowed, sublimated peanut butter powder a few times a week)
- Vegetables: Absolutely everything except potatoes and sweet potatoes is a source of complex carbohydrates. Don't overuse cooked carrots and beets, eat them twice a week.
- Fruits: any, mainly "Granny" and "Fuji" apples, grapefruits. Grapes and other diet-disapproved fruits are allowed, maximum 1-2 servings per week.
This weight loss method is designed for normal physical activities. It is not necessary to go to the gym and climb under the bar. For a beginner, just a 30-minute walk at a pace that allows you to start sweating a little. Moving half an hour a day is a prerequisite for fast, healthy weight loss.
How To Lose Weight Without Exercise Diets
Physically fit girls can lose weight without dieting. Those who have been attending physical training for a long time, exercise systematically at home and have no difficulty, for example, climbing to the 8th floor without an elevator, can try the following:
- you need to eat normally, that is, don't increase or decrease anything;
- add high intensity aerobic exercise. 2-4 times a week, exercise on the stairs: after 5 minutes of warm-up with brisk walking on a flat path, alternate running up the stairs, 2-3 flights of stairs, with a descent the same distance. Work 20 minutes, then walk slowly for 5 minutes to calm your 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 must be left at the level that has already been mastered. If they haven't yet entered the life of losing weight without dieting, it makes sense to subscribe to the Hot Iron classes - these are specialized classes with mini dumbbells. They build lean, toned muscle, make the body robust, teach you how to move correctly with weights, and are designed to lose weight without dieting.
How to lose weight without dieting for free
Normally, losing weight without dieting is an object of interest to entrepreneurs of all stripes. They will offer a magic cream, or a magic trainer for 10-minute sessions, or expensive salon treatments. And these are all completely optional things to reduce body fat. And often they don't even work.
To reduce your own weight, burn fat and stay fit and slim, you only need two things:
- sustained caloric deficit. You can eat what you usually do, just reduce the portions. Fast days are allowed 1-2 times a week, maintaining normal nutrition in "free time". Those who add some high-intensity aerobics to their normal physical activity, or . . . they just start moving more during the day, they can also create a deficit. The main challenge is to remember scarcity and do something to create it every day. Say, on Monday, abandon the car and walk to work. Don't bring dessert for dinner on Tuesday. On Wednesday - instead of a massage, head to the pool and actively swim;
- normal work and rest mode. Attempts to reduce the "arrival" of energy often break through the lack of commonplace sleep and the inability to plan everything so that you're in bed at night rather than 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 too much of the latter, a person will feel hungry even on a relatively dense diet.
How To Lose Weight Without Diets For A Young 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 much. The main task here is to find breaks during the day when the child is sleeping and fill them. . . no, not with household chores, and not watching a video for motivation, but with sleepiness. The biggest problem for young mothers is lack of rest and the inability to recover and establish a normal appetite. So it's best to make sleep your priority and connect everything else as you become stronger.
Lose weight without reviewing diets and results
- Girl, 19 years old: "I had to lose weight in a week without dieting before the New Year. I'm a student and I just don't have the money for special foods. To lose weight, I shared half of my lunch with a friend, eliminated tea from afternoon with treats and started walking for half an hour. After a week, the weight decreased by 2 kg, and it came out a little of the belly. That could fit in a dress, and it was easy! "
- Male, 54 years old: "I had gallbladder problems and I was 20 kg overweight. I needed an operation, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without a diet, I just ate everything cooked, without mayonnaise, and I changed half of the serving to coleslaw. Six months later, the weight was gained and now I am ready to continue the treatment. "