When asking how to lose weight quickly without dieting, we often hear words like: "Start counting calories, weigh food, and eat what you are used to. " This is a good choice, but in order to follow it, you have toHe is a disciplined person. If the idea of bringing a container to work, preparing meals for the day, and weighing is negative, then it is best to try alternatives. Fortunately, there are many of them. Everyone can lose weight, you just need to choose a comfortable way for yourself
How to lose weight without dieting and counting
Weighing and counting are indeed the best way, because it allows you to exclude anything from your diet at all. You can use chocolate and dessert at the same time, as long as they meet the daily calorie content. But sometimes it is easier to donate sweets multiple times a week than to carry scales, containers and control everything.
WHO recommends the use of the dinner plate principle to control portion size. To lose weight, you must:
- Buy a standard tablet, 15 cm for girls and 20 cm for boys;
- Fill half of the contents with fresh or stewed vegetables three times a day, one quarter with lean protein sources, and one quarter with complex carbohydrates;
- Eat fruit twice a day, and the serving size should not exceed half the volume of the plate. Add a small amount of nuts or yogurt to the snack, it is recommended to use the two alternatives alternately;
- Two of the three main dishes can be seasoned with healthy fats. A tablespoon of any vegetable oil or a tablespoon of grated cheese are good choices.
Today, for convenience, you can buy "marked" license plates based on this principle. The product list will help you buy the right food:
- Protein sources: squid (boiled in lemon juice), shrimp (boiled in lemon juice, and baked in a bag with dill). Chicken fillet (steamed or boiled, you can add any spices in the water, grilling, ceramic frying pan is allowed). Any white fish (it is most delicious to roast in a bag with lemon and dill slices), 0-2% fat cheese, low-fat beef, preferably veal raised on grass pasture (marked "organic") Imported products or agricultural products of manufacturers;
- Source of complex carbohydrates: Quinoa, any well-tolerated beans (it is recommended to start with red lentils, they are the least prone to intestinal problems). There are also buckwheat, wild (black) rice, brown (conventional without peeling). Whole oats, amaranth or amaranth. Several times a week, it can be substituted for sweet potatoes or regular potatoes (baked in foil, no fat), durum wheat pasta or whole wheat bread
- Healthy fat sources: avocado, vegetable oil, all raw nuts and seeds, natural peanut/almond butter (allow PB2, peanut butter sublimation powder, several times a week)
- Vegetables: In addition to potatoes and sweet potatoes, all foods are sources of complex carbohydrates. Don't overuse cooked carrots and beets, eat them several times a week.
- Fruits: Any, mainly apples and grapefruits of the "grandma" and "Fuji" varieties. It is allowed to eat grapes and other fruits that do not meet the dietary requirements, and no more than 1-2 servings per week.
This weight loss method is designed for normal physical activity. There is no need to go to the gym to climb the barbell. For starters, walking for 30 minutes at a speed that makes you sweat is sufficient. Exercise for half an hour a day is a prerequisite for healthy and fast weight loss.
How to lose weight without an exercise diet
Girls who are well prepared can lose weight without dieting. Long-term fitness, systematic exercise at home, without any difficulties, such as climbing to the 8th floor without an elevator, you can try the following methods:
- You need to eat as usual, that is, do not increase or decrease anything;
- Increase high-intensity aerobic exercise. Exercise on stairs 2-4 times a week: After warming up on a flat trail for 5 minutes, run up the stairs alternately, fly 2-3 times, and descend to the same distance. Work for 20 minutes, then walk slowly for 5 minutes to calm your pulse. On other days-any aerobic exercise from half an hour to an hour, even swimming in the pool, even skiing, or even dancing with your favorite work at home;
- Strength training should stay at the level already mastered. If they have not yet entered the life of not dieting to lose weight, then it makes sense to subscribe to hot iron courses-these are professional courses with mini barbells. They can build slim, toned muscles, make your body strong, teach you how to lift weights correctly, and are designed to lose weight without dieting.
How to lose weight for free without dieting
Usually, losing weight without dieting is the object of interest for businessmen from all walks of life. They will provide magic cream, or a 10-minute magic trainer, or expensive salon treatments. All of these are completely optional things to reduce body fat. Usually they don't work at all.
In order to lose weight, burn fat, and become healthy and slim, you only need to do two things:
- Continuous calorie deficiency. You can eat whatever you usually make, just reduce the serving size. Fasting is allowed 1-2 times a week, while maintaining normal nutrition during "free time". Those who add a little high-intensity aerobic exercise to their usual physical activity, or. . . just start exercising more during the day, will also cause a deficit. The main challenge is to remember scarcity and do something every day to create it. For example, on Monday, give up the car and walk to work. Don't eat dessert for dinner on Tuesday. Wednesday-go to the swimming pool instead of massage, swim there actively;
- Normal way of working and resting. Attempts to reduce energy "arrival" often end up at night due to mediocre lack of sleep and inability to plan everything, rather than for quarterly reports. Sleep is important because it allows you to maintain a balance of the hormones leptin and ghrelin, which are needed for weight loss. If the latter is too much, a person will feel hungry even if the diet is relatively dense.
How young mothers lose weight without dieting
Can I lose weight without going on a diet during maternity leave? It is unlikely to achieve results within one month, but gradually, within six months-very evenly. The main task here is to find the pauses during the day when the child is asleep and fill them up. . . No, it's not doing housework or watching videos for motivation, but sleeping. The biggest problem for young mothers is the lack of rest and the inability to recover and build up a normal appetite. Therefore, it is best to put sleep first and connect everything else as you become stronger.
No diet reviews and results for weight loss
- Girl, 19 years old: "I don’t go on a diet before the New Year, and lose weight for a week. I am a student and I have no money to buy special food. To lose weight, I shared half of my lunch with one person. Friends, I used sweets to eliminate evening tea and becomeAfter a half-hour walk. A week later, I lost 2 kilograms of weight and a little belly is left. This is enough to fit a piece of clothing, relax! "
- Male, 54 years old: "I have a problem with my gallbladder and I am 20 kg overweight. I need surgery, but the doctor refused to prescribe me medicine until I lose weight. I decided not to diet to lose weight. I only eat cooked things without mayonnaise. , I replaced half of it with cabbage salad. Six months later, my weight reached and now I am ready to continue treatment. "