Asking how to lose weight quickly without diets, we often hear something like: “Start counting calories, download Fat Secret, weigh your food, and eat what you are used to.” This is a good choice, but in order to follow it, you must be a disciplined person. If the very thought of taking containers with you to work, preparing meals for the day, and weighing in gives rise to negative emotions, it is better to try alternatives. Fortunately, many of them. Everyone can lose weight, you just need to choose a comfortable way for yourself personally
How can you lose weight without dieting and calculations
Weighing and counting is really the most optimal way, as they allow you to not exclude anything from the diet at all. It is possible and chocolate, and desserts, as long as they fit into the daily calorie content. But sometimes it’s easier to sacrifice sweets several times a week than constantly carrying with you scales, containers and controlling everything.
WHO recommends the “Dish Principle” for portion control. To lose weight, you must:
- buy a standard flat plate, 15 cm for girls, and 20 cm for guys;
- three times a day, fill half of its contents with fresh or stewed vegetables, a quarter with non-fat protein sources, and a quarter with complex carbohydrates;
- two more times a day to eat fruit, a portion should not exceed half the volume of your plate. A handful of nuts, or yogurt is added to the snack, it is desirable to alternate these two options;
- Two of the three servings of main meals can be seasoned with healthy fats. A tablespoon of any vegetable oil, or a tablespoon of grated cheese will be a good choice.
Today, for convenience, you can buy "marked" on this principle plates. And to buy the right food will help the list of products:
- Sources of protein: squid (boiled with lemon juice), shrimp (boiled with lemon juice, baked in a bag of dill). Chicken fillet (steamed, or boiled, you can add any spices to the water, it is allowed to cook on the grill, ceramic pan). Any white fish (it is best to bake in a package with lemon slices and dill), 0-2% cottage cheese of any consistency, lean beef, preferably meat from calves grown on grass pastures (labeled “organic” on imported products, or a farm product of domestic manufacturers;
- Sources of complex carbohydrates: kinwa, any legumes that are well tolerated (it is advisable to start with red lentils, it has the least to problems with the intestines). And also buckwheat, wild (black) rice, brown (ordinary unpeeled). Whole oats, shchiritsa or amaranth. A couple of times a week, you can replace it with sweet or regular potatoes (bake without fat in foil), pasta from durum wheat, or whole grain bread.
- Sources of beneficial fats: avocado, vegetable oil, all kinds of raw nuts and seeds, natural peanut / almond paste (PB2 allowed, powdered peanut paste sublimate, a couple times a week)
- Vegetables: absolutely everything except potatoes and sweet potatoes, they are sources of complex carbohydrates. Do not abuse boiled carrots and beets, eat them a couple of times a week.
- Fruits: any, mainly Granny and Fuji apples, grapefruits. Grapes and other fruits condemned by diets can be no more than 1-2 servings per week.
This method of losing weight is designed for normal physical activity. Do not necessarily go to the gym and climb under the bar. For a beginner, a 30-minute walk at a pace that will allow you to begin to sweat a little is enough. Move half an hour a day – a prerequisite for healthy and fast weight loss.
How to lose weight without dieting with physical activity
Lose weight without a diet can be well-prepared physically girls. Those who attend fitness for a long time, work out at home systematically and have no difficulty, for example, going up to the 8th floor without an elevator can try the following:
- one should eat as usual, that is, nothing should be increased or reduced;
- add aerobic exercise high intensity. 2-4 times a week to do the workout on the stairs: after 5 minutes of warm-up through fast walking on a flat track, alternate running up the stairs, 2-3 flights, with the descent at the same distance. Work 20 minutes, then devote 5 minutes to slow walking 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 songs 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 a diet, it makes sense to get a subscription to the Hot Iron lessons – these are specialized exercises with mini-bars. They build dry taut muscles, make the body resilient, learn to move with weights correctly and are designed for weight loss without diets.
How to lose weight without dieting for free
Usually, weight loss without diets serves as an object of interest for merchants of all stripes. They will offer either a magic cream, or a magic simulator for 10-minute sessions, or expensive salon procedures. And all this is absolutely not necessary to reduce the fat layer of things. And often – not working at all.
To reduce your own weight, burn fat and become fit and slim you need only two things:
- sustained calorie deficit. You can eat everything that usually, just reduce the volume of servings. 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 … just start moving more during the day will be able to create a deficit. The main task is to remember the deficit, and do something to create it every day. Let’s say, on Monday, give up the car and walk to work on foot. On Tuesday – do not take dessert for dinner. Wednesday – instead of a massage, go to the pool and actively swim there;
- normal work and rest. Attempts to reduce the "arrival" of energy often break on the banal lack of sleep and the inability to plan everything so that in the evening it turns out to be in bed, and not for a quarterly report. Sleep is important because it allows you to maintain the necessary balance for weight loss hormones leptin and ghrelin. If the latter is excessively much, the person will feel hunger even with relatively dense nutrition.
How to lose weight without dieting young mother
Is it possible to lose weight without dieting, while on maternity leave? It is unlikely that it will be possible to achieve the result in a month, but gradually, in half a year – very much so. The main task here is to find pauses during the day when the child is sleeping, and to fill them … no, not by domestic work, and not by watching a video for motivation, but by sleeping. The biggest problem of young mothers – lack of rest, and the inability to recover and establish a normal appetite. Therefore, it is better to make sleep your priority, and connect everything else as the forces appear.
Lose weight without diets reviews and results
Veronica, 19 years old
I had to lose weight in a week without diets before the New Year. I am a student, and I simply have no money for special food. To reduce weight, I shared half the dinner with my girlfriend, excluded evening tea with sweet, and began to walk for half an hour. A week later, the weight decreased by 2 kg, and a little belly went. It was enough to get into the dress, and it was easy!
Ivan Anatolyevich, 54 years
I have problems with the gall bladder and was overweight 20 kg. An operation was needed, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without diets, just ate everything boiled, without mayonnaise, and replaced half of the portion with cabbage salad. Six months later, the weight was reached, and now I am ready to continue the treatment.