When asked how to lose weight quickly without dieting, we often hear something like, "Start counting calories, weigh your food, and eat what you are used to. " This is a good choice, but to follow suit, you have to be a disciplined person. If the thought of bringing containers to work, preparing meals, and weighing them is negative, it is best to try alternatives. Fortunately there are plenty of them. Anyone can lose weight, you just have to choose a comfortable route for you
How to lose weight without dieting and counting
Weighing and counting is really the most optimal way, as you cannot exclude anything from the diet. You can use chocolate as well as desserts, as long as they fit in your daily calorie content. But sometimes it is easier to donate candy several times a week than to constantly carry scales, containers and check 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 men;
- Three times a day, fill half the contents with fresh or steamed vegetables, a quarter with lean sources of protein, 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 servings of the main course can be seasoned with healthy fats. A tablespoon of vegetable oil or a tablespoon of grated cheese is good choices.
Today, for the sake of simplicity, you can buy panels "marked" according to this principle. A list of products will help you buy the right foods:
- Sources of protein: squid (cooked with lemon juice), shrimp (cooked with lemon juice, baked in a bag with dill). Chicken fillet (steam or boil, you can add any spices to the water, grill, ceramic frying pan is allowed). White fish (best baked in a bag with lemon and dill slices), cottage cheese 0-2% fat of any consistency, low-fat beef, preferably meat from calves raised on grassy pastures ("organic" mark on imported products or agricultural products fromManufacturers;
- 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 (normally unpeeled). Whole grain oats, amaranth or amaranth. A couple of times a week, sweet potatoes or normal potatoes (baked in foil without fat), durum wheat pasta or whole grain bread can be substituted
- Healthy fat sources: avocados, vegetable oil, all raw nuts and seeds, natural peanut / almond butter (PB2 allowed, peanut butter sublimation powder, a few times a week)
- Vegetables: Except for potatoes and sweet potatoes, everything is a source of complex carbohydrates. Do not overuse cooked carrots and beets, eat them a couple of times a week.
- Fruits: any, mainly "Granny" and "Fuji" apples, grapefruits. Grapes and other fruits that are rejected from diets are allowed, 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 and climb under the dumbbell. For a beginner, a 30-minute walk at a pace that can make you sweat a little is enough. Half an hour of exercise a day is a prerequisite for healthy and rapid weight loss.
How to lose weight without a sports diet
Physically well prepared girls can lose weight without dieting. Anyone who has been in fitness for a long time, trains systematically at home and can easily get to the 8th floor without a lift, for example, can try the following:
- You need to eat as usual, that is, do not increase or decrease anything;
- add high-intensity aerobic exercise. 2-4 times a week, exercise on the stairs: after 5 minutes of warming up by brisk walking on a level path, alternating running up the stairs, 2-3 flights of stairs, with descent to the same distance. Work for 20 minutes, then walk slowly for 5 minutes to calm your pulse. On other days - from half an hour to an hour of aerobic activities, even swimming in the pool, even skiing, even dancing to your favorite compositions at home;
- Strength training should be left at the level you have already mastered. If you have not yet entered the life of losing weight without a diet, then it makes sense to subscribe to Hot Iron lessons - these are special courses using mini dumbbells. They build lean, taut muscles, make the body robust, teach you how to properly move with weights, and are designed to help you lose weight without dieting.
How to lose weight for free without a diet
Usually, losing weight without a diet is an interesting object for business people of all stripes. They offer either a magic cream or a magic trainer for 10 minute sessions or expensive salon treatments. And all of these are completely optional things to reduce body fat. And often they don't work at all.
To lose weight, burn fat and get fit and slim, you only need two things:
- persistent calorie deficit. You can eat what you normally do, just cut portions down. Fasting days are allowed 1-2 times a week, while the normal diet is maintained during "free time". Those who add a little high-intensity aerobics to their usual physical activity, or. . . Moving more during the day can also create a deficit. The biggest challenge is remembering the scarcity and doing something about it every day. Let's say Monday, leave the car and go to work. Don't have dessert for dinner on Tuesday. On Wednesday - 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 fail because of a banal lack of sleep and the inability to plan everything in such a way that one lies in bed in the evening and not for a quarterly report. Sleep is important because it allows you to maintain the balance of the hormones leptin and ghrelin, which are necessary for weight loss. If there is too much of the latter, a person will feel hungry even with a relatively dense diet.
How to lose weight for a new mom without dieting
Is it possible to lose weight without dieting during maternity leave? It is unlikely that the result can be achieved in a month, but gradually in six months - very much so. The main task is to find breaks during the day when the child is sleeping and to fill them. . . no, not with housework and not with watching a video for motivation, but with sleep. The biggest problem for new mothers is the lack of rest and the inability to recover and develop a normal appetite. Hence, it is better to make sleep your priority and connect everything else as you get stronger.
Lose Weight Without Diet Reviews And Results
- Girl, 19 years old: "I had to lose weight in a no-diet week before New Year's. I'm a college student and just don't have money for special meals. To lose weight, I shared half of my lunch with a friend, eliminated the evening tea with candy andwas walking for half an hour. After a week the weight dropped 2kg and a small belly remained. This was enough to fit into a dress and it was easy! "
- Man, 54 years old: "I had problems with the gallbladder and was 20 kg overweight. I had to have an operation, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without dieting, I just cooked everythingwithout mayonnaise, and I replaced half of the serving with coleslaw. Six months later, the weight was reached, and now I'm ready to continue. "