When we ask how to lose weight fast without following a diet, we often hear something like, "Start counting calories, weigh your food, and eat what you're used to. " That's a good choice, but to follow it, you have toIf you are a disciplined person, if the very thought of taking containers to work, preparing meals for the day and weighing is negative, it is best to try alternatives, fortunately there are many, everyone can lose weight, you just have to chooseconvenient way for yourself
How can you lose weight without diet and counting
Weighing and counting is really the best 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 is easier to donate sweets several times a week than to constantly carry scales, containers and control everything.
The WHO recommends the principle of the portion control plate. To lose weight, you need to:
- buy a standard flat plate, 15 cm for girls and 20 cm for boys;
- fill half of its content with fresh or stewed vegetables three times a day, a quarter with sources of lean protein and a quarter with complex carbohydrates;
- Eat fruit twice a day, the portion should not exceed half the volume of your plate. A handful of nuts or yoghurt is added to breakfast, it is recommended to alternate these two options;
- two of the three servings of a 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 (cooked with lemon juice), shrimp (cooked with lemon juice, baked in a bag with dill). Chicken fillet (steamed or boiled, you can add any spices to the water, grill, a ceramic 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, low-fat beef, preferably meat from calves raised on grassy pastures (mark "organic" onimported products or agricultural products of producers;
- Sources of complex carbohydrates: Quinoa, any legumes that are well tolerated (it is recommended to start with red lentils, they are the least susceptible to intestinal problems). And also buckwheat, wild (black) rice, brown (plain peeled). Whole oats, amaranth or amaranth. It can be replaced several times a week with sweet or plain potatoes (baked without fat in foil), durum wheat pasta or wholemeal bread.
- Healthy sources of fat: avocado, vegetable oil, all raw nuts and seeds, natural peanut / almond oil (permitted PB2, peanut butter powder sublimate, several times a week)
- Vegetables: Absolutely everything except potatoes and sweet potatoes is a source of complex carbohydrates. Do not overdo it with boiled carrots and beets, eat them several times a week.
- Fruits: all kinds, mainly apples of the "baba" and "fuji" varieties, grapefruits. Grapes and other fruits not approved by diets are allowed, no more than 1-2 servings per week.
This weight loss method is designed for normal physical activity. You do not need to go to the gym and climb under the bar. For a beginner, a 30-minute walk at a pace that will allow you to start sweating a little will suffice. Moving for half an hour a day is a prerequisite for healthy and fast weight loss.
How to lose weight without exercise diets
Physically well-prepared girls can lose weight without dieting. Those who have been going to the gym for a long time, exercise at home regularly and have no difficulty, for example, going up to the eighth floor without an elevator, can try the following:
- you should eat as usual, that is, do not increase or decrease anything;
- add high-intensity aerobic exercise. 2-4 times a week, exercises on the stairs: after 5 minutes of warming up by brisk walking on a flat path, alternating running on the stairs, 2-3 flights, descending the same distance. Work for 20 minutes, then walk slowly for 5 minutes to calm your heart rate. On other days - from half an hour to an hour of all kinds 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 already mastered. If you have not yet entered the life of weight loss without dieting, it makes sense to subscribe to Hot Iron lessons - these are specialized classes with mini-bars. They build clean, toned muscles, make the body healthy, 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, weight loss without a diet 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 don't work at all.
To lose weight, burn fat and get fit and lean, you only need two things:
- permanent caloric deficit. You can eat everything you normally do, just reduce the portions. Fasting days are allowed 1-2 times a week, maintaining a normal diet in "free time". Those who add a little high-intensity aerobics to their usual physical activity, or . . . just start moving more during the day, They can also create a deficit. The main challenge is to remember the shortage and do something to create it every day. Say, on Monday, leave the car and walk to work. Do not 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 down into a banal lack of sleep and the inability to plan everything so that you are in bed at night, 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 the latter are too many, one will feel hungry 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 the result will be achieved after a month, but gradually, after six months - very much so. The main task here is to find breaks during the day when the child sleeps and fill them. . . 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 your sleep a priority and connect everything else when you become stronger.
Lose weight without diet reviews and results
- Girl, 19 years old: "I had to lose weight for a week without a diet before the New Year. I'm a student and I just don't have money for special food. To lose weight, I shared half of my lunch with a friend, removed evening tea with cakes and started walkingin half an hour. After a week, the weight decreased by 2 kg and a small belly remained. That was enough to fit in a dress and it was easy! "
- A 54-year-old man: "I had problems with my gallbladder and I was overweight 20 kg. I needed surgery, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without dieting, I just ate everything cooked, without mayonnaise. and I replaced half the portion with cabbage salad. Six months later the weight was reached and I am now ready to continue the treatment. "