Most medical professionals advise diet and exercise for weight loss. In combination, as practice shows, it helps to maintain the result after losing weight for a long time. But you don't have to work out every day at the gym. Moreover, fitness clubs and gyms are expensive, and some people in these establishments feel unpleasant and uncomfortable at all.
Fortunately, research shows that dietary changes compared to exercise have a much larger impact on weight loss. Plus, you don't have to go to the gym to be physically active. So take your time to buy a fitness club membership, but instead change your lifestyle to lose weight. Also, pay attention to 10 rules that will help you lose weight without dieting.
Method 1. Lose weight with proper nutrition
1. Eat breakfast foods high in protein and fiber every morning. Breakfast is very important for losing weight. Studies have shown that eating a high-protein, high-fiber breakfast in the morning can help you stay full longer throughout the day.
- Fiber also helps prevent constipation and some types of cancer, such as colon and rectal cancer. The recommended intake of foods containing this substance in large quantities is 25 grams per day for women and 38 grams per day for men.
- An example of such a breakfast might be: an omelet with stewed vegetables and 30 grams of low-calorie sausages, a glass of low-fat Greek yogurt with nuts and fruits, or an omelet with spinach and bacon, and a glass of milk.
2. Eat more protein, fruits and vegetables. Research shows that a low-carb diet is the most effective for weight loss. To do this, simply try to eat more vegetables, fruits and foods rich in proteins. This will help you to minimize your intake of foods high in carbohydrates. But don't forget to include healthy fats (monounsaturated and polyunsaturated) in your diet as well, as they are also an integral part of this diet.
- For example, your lunch might include grilled chicken and vegetable stew, a salad with low-fat cheese and meat, grilled salmon with stews, and an apple with low-fat cheese as an appetizer. Try tuna salad or egg salad as well.
- Reduce your intake of carbohydrate-rich foods such as bread, rice, pasta, bagels, croutons, chips. They can also be part of a healthy diet, but avoiding them will speed up weight loss.
3. Avoid unnecessary snacks. Snacks during the day or late at night can interfere with weight loss. Planned, healthy snacks, on the other hand, will support your diet, though.
- Thoughtless, automatic snacking happens when you eat without understanding what you are eating and how much. This is often due to boredom, watching TV, driving, or working from home. If you don't know exactly how much you are eating, then you are most likely overeating.
- Sometimes our brains confuse thirst with hunger. You can avoid this by making sure you drink enough fluids in a day. You should drink at least 8 glasses of water (2 liters) daily.
- If you do feel that you are hungry, then make a deliberate snack. Sit down, prepare a meal, have lunch, and then return to your business.
- Try not to eat food out of a box or bag. This makes it harder to know how much you ate. And avoid distractions during lunchtime like watching TV, doing work, checking email, and more. Focus on eating.
4. Watch what you drink. Consuming high-calorie sugary drinks is one of the common reasons for weight gain. Discard them. Instead, drink clean, sugar-free refreshing drinks.
- The danger is that you don't necessarily have to feel full and satisfied after a soda pop. On the contrary, you will want to eat something else from your regular diet in addition to the calories from the sweetened drink.
- Strive for healthier liquids like water, black coffee and tea without sugar and caffeine.
5. Do not indulge yourself. A sweet treat, a glass of wine, or a sweet coffee are the types of treats that need to be controlled when trying to lose weight. Such nice little things can lead to unpleasant consequences, even stop the process of losing weight.
- Limit your pleasures as much as possible. This is important for weight loss if you are not exercising frequently and intensely. Although even practicing physically, you will not be able to burn all the consequences of such "sinnersยป.
- But if, nevertheless, you cannot deny yourself indulgence, then calculate how this can be accommodated in the desired number of calories consumed per day. For example, if you cut back on lunch or skip a snack (but skip meals), you may be staying in your daily diet goal without giving up the treat.
- In fact, small indulgences will even help support the diet, because, having driven yourself into too narrow a framework, at times you can reach a breakdown and gluttony.
Method 2. Lose weight by changing the daily regimen
1. Go to bed at a fixed time. Sleep is very important for overall health, but most importantly in this situation, it contributes to weight loss. Research shows that decreasing sleep time affects hormones responsible for hunger, which leads to an increase in appetite the next day.
- A healthy adult is advised to get seven to nine hours of sleep every day.
- There is a good sleep hygiene practice to help you fall asleep easier and faster. It involves turning off all light sources and electronic devices. It is also recommended that you stop using bright, irritating devices - such as smartphones, tablets, TVs, computers - at least 30 minutes before bedtime.
2. Keep a food diary. It has been proven to be very effective for weight loss. Keeping a food diary allows you to keep track of things like calories eaten, activity level, hydration, sleep, etc. to help keep you moving towards your goal.
- The more accurate the journal entries, the more success it will bring. Nowadays, keeping such a diary is very simple - there are many applications, such as MyFitnessPal, for example, which you can download to your smartphone and start tracking your meals.
- A food diary keeps track of your food and drink consumption. You can keep track of what helps you lose weight and what, on the contrary, harms your diet. Moreover, such a diary teaches responsibility.
- You can also mark your progress in a journal or app. This can be weight loss or size of pants or dress, progress in physical training. People who keep such a journal have been successful in weight loss for a long time.
3. Support. The process of losing weight can be morally difficult for a person, especially if it lasts a long enough time. But, having a support group can help keep you confident, motivated, and successful.
- Ask friends or family members if they would like to join your diet. Together, you can write a meal plan or find games that involve physical activity. You are more likely to stay on your diet if you keep it with a friend.
- It is worth considering joining online groups or forums for people trying to lose weight.There are a lot of people who do not like or cannot play sports, but still try to lose weight.
Method 3. Exercise outside the gym
1. Use DVDs or videos on the Internet. If you don't like going to the gym or going for a run, try video workouts. This option is quite inexpensive, or even free, and also has the ability to choose the level of difficulty that is comfortable for you.
- Search the internet for an exercise video that you like and see if any additional exercise equipment or items are required.
2. Exercise for weight loss. Strength, toning and muscle building workouts can also be done at home. Many of these exercises can be done without special equipment.
- Start with the simplest strength exercises: push-ups, squats, pull-ups, lunges, and planks.
- Use household items like dumbbells. This can be a bottle or can of water, a can of canned beans. They come in handy for exercises for the biceps and arm muscles.
- If you spend money on purchasing an inexpensive set of dumbbells or an expander, then this will only diversify your home workouts.
- Aim to practice 2-3 times a week for 20 minutes.
3. Cardio workouts. There are a variety of cardiovascular exercises that do not require a visit to the gym.
- Go for a walk in your neighborhood or a jog in the park and enjoy the fresh air while exercising. If the weather is not happy or the area is unsafe for a walk, then turn around the shopping center.
- It will also be helpful to go for a bike ride.
- Experts recommend doing 150 minutes of moderate-intensity exercise per week.
4. Walk more. If you're running out of time or having trouble planning your exercise, try increasing the number of steps you take in the day. The more you walk, the more calories you burn.
- Figure out how to walk more steps per day than usual. Park your car further from your destination, use the stairs instead of the elevator.
- Move more. For example, do leg raises during commercials or at your desk.
Advice
- Before starting any diet, check with your doctor to see if it is safe and right for you.
- Do not forget that you will achieve the greatest effect in losing weight with a combination of diet, exercise and a healthy lifestyle.
- While going to the gym is not necessary for losing weight, physical activity should be present on a weekly basis to consolidate the lost weight in the long term.
- Do not aim for a weight that is unrealistic for your body type and height. The number on the scale is not your goal, your goal is to be healthy!
- Drink plenty of fluids, preferably water, before you eat to make you feel fuller.
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Real and effective advice on how you can lose weight without strict diets and grueling workouts. These tips are pretty easy to follow, but if you follow all the rules, they can lead you to the perfect figure.
