When we ask how to lose weight fast without a diet, 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 it you need to be a disciplined person. If the thought of bringing the containers to work, preparing meals for the day, and weighing is bad, it's best to try alternatives. Fortunately, there are many. 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 to absolutely not exclude anything from the diet. You can use both chocolate and desserts, as long as they fit your daily calorie content. But sometimes it's easier to donate sweets several times a week than to constantly carry scales, containers and check everything.
WHO recommends the plate principle for portion control. To lose weight you need to:
- buy a standard dinner 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 lean protein sources and a quarter with complex carbohydrates;
- Have a fruit snack 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 portions of the main dish can be seasoned with healthy fats. A spoonful of any vegetable oil or a spoonful of grated cheese is a good choice.
Today, for convenience, you can buy "marked" dishes 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, cooked in bags with dill). Chicken fillet (steam or boil, you can add any spices to the water, grill, ceramic pan is allowed). Any white fish (it is more delicious to cook in a bag with slices of lemon and dill), cottage cheese 0-2% fat of any consistency, lean beef, preferably meat from calves raised on grassy pastures ("organic" sign on products imported, or agricultural products of manufacturers;
- Sources of complex carbohydrates: Quinoa, any legumes that are well tolerated (we recommend starting with red lentils, they are the least prone to intestinal problems). And also buckwheat, wild (black), wholemeal (normal unpeeled) rice. Whole oats, amaranth or amaranth. A couple of times a week it can be replaced with sweet or simple potatoes (baked without fat), durum wheat pasta or wholemeal bread
- Sources of healthy fats: avocado, vegetable oil, all raw nuts and seeds, natural peanut butter / almonds (PB2 allowed, sublimated peanut butter powder, a couple of times a week)
- Vegetables: Absolutely everything, except potatoes and sweet potatoes, is a source of complex carbohydrates. Do not abuse boiled carrots and beets, eat them a couple of times a week.
- Fruit: any, mainly apples of the "Granny" and "Fuji" varieties, grapefruits. Grapes and other fruits frowned upon by diets are allowed, no more than 1-2 servings per week.
This method of losing weight is designed for normal physical activity. There is no need 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 suffice. Moving half an hour a day is a prerequisite for healthy and rapid 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, train systematically at home and have no difficulty, for example, to go up 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 walking briskly on a flat path, alternate running up stairs, 2-3 ramps, with a descent at 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 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 you haven't gotten into the life of losing weight without a diet yet, it makes sense to sign up for a subscription to Hot Iron classes - these are specialized mini-barbell classes. They build lean and toned muscles, make the body strong, teach you how to move properly with weights, and are designed to lose weight without a diet.
How to lose weight without a free diet
Usually, losing weight without a diet serves as an object of interest to businessmen of all bands. They will offer a magic cream or magic trainer for 10-minute sessions or expensive in-salon treatments. And all of these are completely optional things to reduce body fat. And they often don't work at all.
To reduce your weight, burn fat and become slim and fit, you just need two things:
- prolonged calorie deficit. You can eat what you usually do, just reduce the portions. Fasting days are allowed 1-2 times a week, while maintaining the normal diet in "free time". Those who add some high intensity aerobics to their normal physical activity, either. . . they simply start moving more during the day, they can also create a deficit. The main challenge is to remember scarcity and do something to create it every day. Let's say you leave your car on Monday and walk to work. Don't bring dessert for dinner on Tuesdays. On Wednesday - instead of a massage, go to the pool and actively swim there;
- normal mode of work and rest. Attempts to reduce the "coming in" of energy often come up against a trivial 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 leptin and ghrelin hormones necessary for weight loss. If there is too much of the latter, a person will feel hungry even on a relatively dense diet.
How to lose weight without diets for a young mom
Is it possible to lose weight without a diet during maternity leave? It is unlikely that it will be possible to achieve the result in a month, but gradually, in six months, even a lot. The main task here is to find the breaks during the day the baby sleeps and fill them. . . no, not with housework and not watching a video to motivate yourself, 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's best to make sleep your priority and connect everything else as you get stronger.
Lose weight without diets reviews and results
- Girl, 19: "I had to lose weight in a week without a diet before New Years. I am a student and I simply have no money for special food. To lose weight, I shared half of my lunch with a friend, he eliminated the evening tea with sweets and started walking for half an hour. After a week, the weight dropped by 2 kg and some belly remained. That was enough to get into a dress and it was easy! "
- Male, 54: "I had gallbladder problems and was 20 kg overweight. I needed an operation, but the doctor refused to prescribe it until I lost weight. I decided to lose weight without diets, I just I ate all cooked, no mayonnaise, and I replaced half the portion with coleslaw. Six months later, the weight has been reached, and I am now ready to continue the treatment. "