When asking 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. "It's a good choice, but you have to be disciplined to follow it. If the very thought of taking containers to work, preparing meals for the day, and weighing in is a negative one, it is best to try alternatives. Fortunately, there are many of them. Everyone can reduce weight, you just need to choose a comfortable way for yourself
How can you lose weight without dieting and counting
Weighing and counting is really the most optimal way, as it allows you not to exclude anything from the diet at all. You can use both chocolate and desserts, as long as they fit into the daily calorie content. But sometimes it's easier to donate sweets several times a week than to constantly carry scales, containers and control everything.
WHO recommends the Plate Principle for portion control. To lose weight, you must:
- purchase a standard flat plate, 15 cm for girls, and 20 cm for guys;
- fill half of its contents with fresh or stewed vegetables three times a day, a quarter with lean protein sources, and a quarter with complex carbohydrates;
- Snack fruit twice a day, the portion should not exceed half the volume of your plate. A handful of nuts, or yogurt, are 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 any vegetable oil or a tablespoon of grated cheese is a good choice.
Today, for convenience, you can buy plates "marked" according to this principle. A list of products will help you buy the right food:
- Sources of protein: squid (boiled with lemon juice), shrimp (boiled 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). Any white fish (it is most delicious to bake in a bag with slices of lemon and dill), cottage cheese 0-2% fat of any consistency, lean beef, preferably meat of calves raised on grassy pastures (mark "organic" on imported products, or farm product of manufacturers;
- Sources of complex carbohydrates: Quinoa, any legumes that are well tolerated (it is advisable to start with red lentils, they are the least prone to intestinal problems). And also buckwheat, wild (black) rice, brown (regular unpeeled). Whole oats, amaranth or amaranth. A couple of times a week can be substituted for sweet or plain potatoes (baked without fat in foil), durum wheat pasta, or whole grain bread
- Healthy Fat Sources: Avocados, Vegetable Oil, All Raw Nuts and Seeds, Natural Peanut / Almond Butter (PB2 Allowed, Peanut Butter Sublimate Powder, a couple of times a week)
- Vegetables: absolutely everything, except for potatoes and sweet potatoes, is a source of complex carbohydrates. Do not overuse boiled carrots and beets, eat them a couple of times a week.
- Fruits: any, mainly apples of the "Granny" and "Fuji" varieties, grapefruits. Grapes and other fruits disapproved by diets are allowed, no more than 1-2 servings per week.
This method of losing weight is designed for normal physical activity. It is not necessary to go to the gym and climb under the barbell. For a beginner, a 30-minute walk at a pace that will allow you to start sweating a little will be enough. Moving half an hour a day is a prerequisite for healthy and quick weight loss.
How to lose weight without exercise diets
Physically well prepared girls can lose weight without diets. Those who have been attending fitness for a long time, exercise at home systematically and have no difficulty in, for example, climbing to the 8th floor without an elevator, 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 warm-up by brisk walking on a flat path, alternate running up the stairs, 2-3 flights, with a descent to 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 any aerobic activity, even swimming in the pool, even skiing, even dancing to your favorite compositions 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 Hot Iron lessons - these are specialized classes with mini-barbells. They build lean, toned muscles, make the body sturdy, teach you how to move properly with weights, and are designed to lose weight without dieting.
How to lose weight without dieting for free
Usually, losing weight without dieting serves as an object of interest for businessmen of all stripes. They will 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 do not work at all.
To reduce your own weight, burn fat and become fit and lean, you only need two things:
- sustained calorie deficit. You can eat whatever you usually eat, just reduce the portions. Fasting days are allowed 1-2 times a week, while maintaining normal nutrition in "free time". Those who add a little high-intensity aerobics to their usual physical activity, or . . . just start moving more during the day, can also create a deficit. The main challenge is to remember the scarcity and do something to create it every day. Let's say on Monday to leave the car and walk to work. Don't take dessert for dinner on Tuesday. On Wednesday - instead of a massage, go to the pool and actively swim there;
- normal mode of work and rest. Attempts to reduce the "arrival" of energy often break up against a banal lack of sleep and the inability to plan everything so that in the evening you will be in bed, and not for a quarterly report. Sleep is important because it allows you to maintain the balance of the hormones leptin and ghrelin necessary for weight loss. If there is too much of the latter, a person will feel hunger even with a relatively dense diet.
How to lose weight without diets for a 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 six months - very much even. The main task here is to find pauses during the day when the child is asleep, and fill them in . . . no, not with housework, and not watching a video for motivation, but with sleep. The biggest problem for young mothers is the 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 you become stronger.
Lose weight without diets reviews and results
- Girl, 19 years old: "I had to lose weight in a week without dieting before the New Year. I am a student, and I simply do not have money for special food. To lose weight, I shared half of my lunch with a friend, eliminated evening tea with sweets, and becamewalk for half an hour. A week later the weight decreased by 2 kg, and a little belly left. This was enough to fit into a dress, and it was easy! "
- Man, 54 years old: "I had problems with the gallbladder and was overweight 20 kg. I needed an operation, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without diets, I just ate everything cooked, without mayonnaise, andI replaced half of the portion with cabbage salad. Six months later, the weight was achieved, and now I am ready to continue the treatment. "