When asked how to lose weight fast without dieting, we often hear something like: "Start counting calories, weigh your food, and eat what you normally do. " This is a good choice, but to follow it, you have to be a person whodisciplined. If the thought of taking a container to work, preparing food for the day, and weighing in is negative, it’s 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 can you lose weight without dieting and counting
Weighing and counting is the most optimal way, as it allows you to not exclude anything from the diet at all. You can use chocolate and dessert, as long as it fits the daily calorie content. But sometimes it’s easier to donate candy a few times a week than to always carry scales, containers and control it all.
WHO recommends the Plate Principle for portion control. To lose weight, you must:
- buy a standard flat plate, 15 cm for girls, and 20 cm for boys;
- fill half its contents with fresh or boiled vegetables three times a day, a quarter with lean protein sources, and a quarter with complex carbohydrates;
- Fruit snacks twice a day, the portion should not exceed half the contents of your plate. A small amount of nuts, or yogurt, added to snacks, is recommended to replace these two options;
- two out of three main course meals can be spiced with healthy fats. A tablespoon of vegetable oil or a tablespoon of grated cheese is a good choice.
Today, for convenience, you can buy "marked" plates 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, baked in a bag with dill). Chicken fillet (steamed or boiled, you can add spices to the water, grill, ceramic frying is allowed). Any white fish (best baked in a bag with slices of lemon and dill), cottage cheese 0-2% fat from each consistency, low-fat beef, preferably veal raised on grassy pastures (mark "organic"on imported products, or producer farm products;
- Sources of complex carbohydrates: Quinoa, any legume that is well tolerated (it is recommended to start with red lentils, they most rarely have intestinal problems). And also buckwheat, wild rice (black), chocolate (not regular peeled). Whole wheat, amaranth or amaranth. Several times a week can be replaced with sweet potatoes or sweet potatoes (baked lean in foil), durum whole wheat pasta, or whole wheat bread
- Healthy Fat Sources: Avocado, Vegetable Oil, All Nuts and Raw Seeds, Natural Peanut Butter / Almond (Allowed PB2, Peanut Butter Powder, several times a week)
- Vegetables: everything, except potatoes and sweet potatoes, is a source of complex carbohydrates. Do not use excessive boiled carrots and beets, eat them several times a week.
- Fruits: any, especially apples of the type "Granny" and "Fuji", grapefruit. Grapes and other fruits not approved by the diet are allowed, no more than 1-2 servings per week.
This method of weight loss is designed for normal physical activity. No need to go to the gym and climb under the barbell. For starters, walking 30 minutes at a pace that allows you to start sweating a little will suffice. Moving half an hour a day is a prerequisite for healthy and fast weight loss.
How to lose weight without an exercise diet
Physically prepared girls can lose weight without dieting. Those who have long attended fitness, exercised at home systematically and did not have difficulty, for example, going up to the 8th floor without an elevator, can try the following:
- you should eat as usual, that is, do not add or subtract anything;
- add high -intensity aerobic exercise. 2-4 times a week, exercise on the stairs: after 5 minutes warm up by walking briskly on a flat road, alternately climbing stairs, 2-3 flights, by descending the same distance. Work 20 minutes, then walk slowly for 5 minutes to calm the pulse. On 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 a level that has been mastered. If they have not yet entered life to lose weight without a diet, it makes sense to get a subscription to Hot Iron lessons - this is a special class with a mini barbell. They build lean, toned muscles, make the body strong, teach you how to move properly with weight, and are designed to lose weight without dieting.
How to lose weight without dieting for free
Typically, losing weight without a diet serves as an attractive object for businessmen from all walks of life. They will offer magic creams, or magic trainers for 10 minute sessions, or expensive salon treatments. And all of these are things that are really options for reducing body fat. And often they don’t work at all.
To lose your own weight, burn fat and be healthy and lean, you only need two things:
- persistent caloric deficit. You can eat whatever you normally do, just reduce 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 normal physical activity, or. . . just starting to move more during the day, can also cause shortages. The main challenge is to remember the shortcomings and do something to make up for them every day. Say, on Monday, leave the car and walk to work. Do not take dessert for dinner on Tuesday. On Wednesdays - instead of a massage, go to the pool and actively swim there;
- normal way of working and rest. Attempts to reduce the "arrival" of energy often result in a lack of sleep and an inability to plan everything until the evening you will be asleep, and not for a quarterly report. Sleep is important because it allows you to maintain the balance of the hormones leptin and ghrelin needed to lose weight. If there is much of the latter, one will feel hungry even with a relatively dense diet.
How to lose weight without diet for young mothers
Is it possible to lose weight without dieting during maternity leave? It is unlikely to achieve results in a month, but gradually, in six months - evenly. The main task here is to find a break during the day when the child is asleep, and fill it. . . no, not with homework, and not watching videos for motivation, but with sleep. The biggest problems for young mothers are lack of rest, and the inability to recover and arouse a normal appetite. Therefore, it is better to make sleep your priority, and connect with others as you get stronger.
Lose weight without reviews and dietary results
- Girl, 19: "I had to lose weight in a week without a diet before the New Year. I'm a student, and I don't have money for special foods. To lose weight, I share half of my lunch with friends, getting rid of teaevening with sweets, and walk for half an hour. After a week, the weight dropped by 2 kg, and the stomach a little left. This is enough to put in a dress, and that's easy! "
- Man, 54: "I have a problem with the gallbladder and overweight 20 kg. I needed surgery, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without a diet, I just ate everything cooked, withoutmayonnaise, and I replaced half of it with cabbage salad. Six months later, the weight has been reached, and now I am ready to continue the treatment. "