When asked how to lose weight fast 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 you have to be a disciplined person to follow it. If the idea of hiring containers, preparing food for the day and losing weight is negative, it is better to try alternatives. Fortunately, there are many of them. Anyone can lose weight, you just have to choose a comfortable way for yourself
How to lose weight without dieting and counting
Weighing and counting is really the best way, because it allows you to exclude anything from the diet. You can use both chocolate and desserts as long as they match your daily calorie content. But sometimes it's easier to give sweets a few times a week than to take the scales, the dishes, and manage everything.
WHO recommends the Plate Principle for part control. To lose weight you need to do the following:
- Get a standard flat plate of 15 cm for girls and 20 cm for boys;
- fill half of the composition with fresh or cooked vegetables three times a day, a quarter with sources of lean protein and a quarter with complex carbohydrates;
- Twice a day, snack fruit, no more than half the volume of your portion plate. A handful of nuts or yogurt is added to the snack, it is advisable to alternate these two options;
- two out of three servings of the main dish can be flavored with healthy fats. A tablespoon of any vegetable oil or a tablespoon of fried cheese is a good choice.
Today, for convenience, you can buy "marked" boards according to this principle. The list of products will help you get the right food:
- Sources of protein: squid (boiled in lemon juice), shrimp (boiled in lemon juice, cooked in a bag of dill). Chicken fillet (you can add any spices to steamed or boiled water, grilled, ceramic frying pan is allowed). Any white fish (most delicious to cook in a bag with slices of lemon and dill), cottage cheese of any consistency with 0-2% fat, low-fat beef, preferably beef grown in meadows ("organic" mark) imported products or producers' villagefarm products;
- Sources of complex carbohydrates: Quinoa, any well-tolerated legume (recommended to start with red lentils, least prone to intestinal problems). Also buckwheat, wild (black) rice, brown (not peeled regularly). Whole oats, amaranth or amaranth. Several times a week, sweet or plain potatoes (baked without foil) can be replaced with durum wheat pasta or whole grain bread.
- Healthy Fat Sources: Avocado, Vegetable Oil, Whole Raw Hazelnuts and Seeds, Natural Peanut / Almond Oil (PB2 allowed, Peanut Oil Sublimate Powder, several times a week)
- Vegetables: Everything is a source of complex carbohydrates, except potatoes and sweet potatoes. Do not overuse boiled carrots and beets, eat twice a week.
- Fruits: apples of any variety, mainly "Grandma" and "Fuji", grapefruit. Grapes and other fruits that are not approved by the diet are allowed, no more than 1-2 servings per week.
This method for weight loss is designed for normal physical activity. No need to go to the gym and climb under the barbell. For a start, a 30-minute walk at a speed that will allow you to start sweating a little will suffice. Exercising for half an hour a day is a prerequisite for healthy and fast weight loss.
How to lose weight without sports diets
Well-prepared girls can lose weight without dieting. Those who have been exercising for a long time, exercising regularly at home, and who have no difficulty climbing to the 8th floor without an elevator, for example, can try the following.
- you need to eat as usual, ie do not increase or decrease anything;
- Add high-intensity aerobic exercise. Practice on the stairs 2-4 times a week: after 5 minutes of warm-up, walk fast on a straight road, alternately run up the stairs, 2-3 flights by descending the same distance. Work for 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 education should remain at an already mastered level. If they have not yet started to lose weight without a diet, it makes sense to subscribe to Hot Iron classes - these are special classes with a mini barbell. It builds lean, toned muscles, strengthens the body, teaches you how to move properly with weights, and is designed to lose weight without dieting.
How to lose weight without dieting
Weight loss will be followed by fatigue and constant tiredness. 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 don't work at all.
You only need two things to lose weight, burn fat and lose weight:
- persistent calorie deficit. You can eat everything you normally do, just cut down on portions. In "free time" fasting days are allowed 1-2 times a week, while maintaining a normal diet. Those who add a little high-intensity aerobics to regular physical activities or. . . those who start to move more during the day can also create deficiencies. The main challenge is to remember the scarcity and do something to create it every day. Let's say you leave the car on Monday and go to work. Don't eat dessert at dinner on Tuesday. Wednesday - go to the pool instead of massage and actively swim there;
- normal work and rest mode. Attempts to reduce the "arrival" of energy are often separated from the usual lack of sleep and the inability to plan everything to stay in bed in the evening, not for a quarterly report. Sleep is important because it helps maintain the balance of the hormones leptin and ghrelin, which are needed to lose weight. If the latter is too much, a person will feel hungry even with a relatively intensive diet.
How to lose weight without a diet for a young mother
Is it possible to lose weight without dieting while on maternity leave? It will not be possible to get results in a month, but gradually, in six months - even more. The main task here is to find breaks during the day when the child sleeps and fill them. . . no, not with housework, not with watching a video for motivation, with sleep. The biggest problem of young mothers is the inability to rest and restore normal appetite. Therefore, it is better to make sleep your priority and combine everything as you get stronger.
Lose weight without diet and results
- The 19-year-old said: "I had to lose weight for a week without dieting before the New Year. I am a student and just do not have money for a special meal. To lose weight, my friend removed half of my dinner with sweets and walked for half an hour. dropped and left a little belly. It was enough to fit in one dress and it was easy! "
- Male, 54 years old: "I had problems with the gallbladder and already weighed 20 kg. I needed surgery, but the doctor refused to write it down until I lost weight. I decided to lose weight without dieting, I just ate everything cooked, without mayonnaise and part. I replaced half of it with cabbage salad. Six months later I gained weight and now I am ready to continue treatment. "