When asked how to lose weight fast without dieting, we often hear something like, "Start counting calories, weigh food, and eat what you’re used to. " This is a good choice, but to follow it, you have to be a disciplined person. If the very thought of carrying a container to work, preparing a meal for the day, and weighing it is negative, it’s best to try alternatives. Fortunately, there are many. Anyone can lose 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 to exclude nothing from your diet. You can also use chocolate and desserts, as long as they fit into your daily calorie content. But sometimes it is easier to donate sweets several times a week than to constantly carry scales, dishes and control everything.
The WHO recommends the Portion Control Board Principle. To lose weight, you need to:
- buy a standard flat board, 15 cm for girls and 20 cm for men;
- fill half of your contents with fresh or stewed vegetables three times a day, a quarter with low-fat protein sources, 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 out of three main course meals 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 boards "marked" according to this principle. The 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 cooked, you can add all the spices to the water, barbecue, ceramic pan is allowed). Any white fish (it is most delicious to bake in a bag with slices of lemon and dill), fresh cheese 0-2% fat of any consistency, low-fat beef, preferably calf meat raised on grassy pastures (label "organic" on importedproducts or agricultural products of producers;
- Sources of complex carbohydrates: quinoa, legumes that are well tolerated (it is recommended to start with red lentils, they are least prone to intestinal problems). And buckwheat, wild (black) rice, brown (plain unpeeled). 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 whole grain bread
- Healthy sources of fat: Avocado, vegetable oil, all raw nuts and seeds, natural peanut / almond butter (allowed PB2, sublimation peanut butter powder, several times a week)
- Vegetables: absolutely everything, except potatoes and sweet potatoes, is a source of complex carbohydrates. Do not overuse boiled carrots and beets, eat them several times a week.
- Fruits: any, mainly apples of the varieties "Granny" and "Fuji", grapefruit. Grapes and other fruits that the child did not approve of are allowed, no more than 1-2 meals a week.
This weight loss method is designed for normal physical activity. No 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 bit will suffice. Exercising for half an hour a day is a prerequisite for healthy and fast weight loss.
How to lose weight without dieting
Physically well-prepared girls can lose weight without dieting. Those who have been attending the gym for a long time, exercise systematically at home and have no difficulty, for example, climbing to the eighth floor without an elevator, can try the following:
- you must eat as usual, that is, do not increase or decrease anything;
- add high-intensity aerobic exercise. 2-4 times a week, practice on the stairs: after 5 minutes of warming up by brisk walking on a flat path, alternately running up the stairs, 2-3 flights, with the descent to the same distance. Work for 20 minutes, then walk slowly for 5 minutes to calm your pulse. Other days - from half an hour to an hour of any aerobic activity, even swimming in the pool, even skiing, even dancing with your favorite compositions at home;
- strength training should be left at a level that has already been mastered. If you have not yet entered the life of weight loss without a diet, it makes sense to subscribe to Hot Iron classes - these are specialized courses with mini-barbells. They build lean, taut muscles, make the body firm, teach you proper movement with weights, and are designed for weight loss without dieting.
How to lose weight for free without a diet
Usually, weight loss without dieting serves as a subject of interest for business people of all kinds. They will offer either a magic cream or a magic trainer for 10-minute sessions or expensive salon treatments. And these are all completely optional things to reduce body fat. And they often don’t work at all.
To lose weight, burn fat and become fit and slim, you only need two things:
- constant calorie deficit. You can eat everything you normally do, just reduce the portions. 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 usual physical activity, either. . . just start moving more during the day, they can also create a deficit. The main challenge is to remember the scarcity and do something to create it every day. For example, leave the car on Monday 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 fall apart with a banal lack of sleep and an inability to plan everything so that you will be in bed in the evening rather than 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 are too many of the latter, the person will feel hungry even with a relatively dense diet.
How to lose weight without a diet for a young mother
Is it possible to lose weight without a child on maternity leave? It is unlikely that it will be possible to achieve the result in a month, but gradually, in six months - very even. The main task here is to find breaks during the day while the child sleeps and fill them. . . no, not with household chores and not watching a motivation video, but with sleep. The biggest problem of young mothers is the lack of rest and the inability to recover and establish a normal appetite. Therefore, it is better to make sleep a priority, and connect everything else as you get stronger.
Lose weight without reviewing your diet and results
- Girl, 19 years old: "I had to lose weight in a week without a child before the New Year. I'm a student and I just don't have money for special food. To lose weight, I shared half lunch with a friend, eliminated evening tea with sweets and started walking for half an hour"After a week, the weight dropped by 2 kg and there was a little belly left. This was enough to fit in the dress, and it was easy! "
- Male, 54 years old: "I had problems with the gallbladder and I weighed 20 kg. I had surgery, but the doctor refused to prescribe it to me until I lost weight. I decided to lose weight without a diet, I just ate everything cooked, without mayonnaise, andI replaced half of it with a cabbage salad. Six months later the weight was reached and I am now ready to continue the treatment. "