How to lose weight without diets! Useful tips!

Tips for those who want to lose weight without diets.

When the cold season is gradually coming to an end and the season of T-shirts is approaching, our old desires come back: there could be less fat in the hips, the stomach could become flatter. And it would certainly be great if old jeans could be put on again. The dream of a better figure never goes out of style. We have compiled the best tips for you on how to achieve your desired weight.

Lose weight gradually!

If you have a couple of extra pounds on your stomach, and you want to get rid of them, then, in principle, this is a good idea - however, it is important that you start your project under the name "Weight Loss", without harming your own health. First step on this path: do not expect miracles from your body. Often, your own desire to reduce weight alone becomes a stumbling block. People themselves raise their bar too high and are disappointed if their body does not obey. In this case, the rule applies: lose weight gradually!

Diets often bring only short-term success.

Numerous diets look very tempting. Why? Yes, because they promise quick success. But be careful: not every diet gives what it promises. And some of them are even dangerous. For example, the Low Carb diet, in which there is a sharp reduction in carbohydrate intake when there is enough fat and protein in food, is doubtful, since this diet sharply increases blood fat levels and often leads to digestion problems.

The so-called crash diets, in which the body suddenly stops receiving the necessary calories, reduce weight only for a while. In addition, with a zero diet, muscle mass is reduced primarily. A separate nutrition program, in which carbohydrates and protein should not be consumed at the same time, is very difficult, since almost all recipes contain both.

Low-calorie diets can be considered relatively acceptable if they include a varied mixed diet. Nutritionists advise, for example, the so-called Brigitte diet.

Nutrition Restructuring - The Best Way to Lose Weight

If you want to follow a diet, then when choosing it, you should pay attention to several significant aspects. A diet is good when you are not rebuilding your diet radically and include enough fruits, vegetables and ballast substances in your diet. Bans on certain types of food are erroneous, and can hardly be enforced over time.

Always be skeptical when you are promised that extra pounds will evaporate before your eyes. The most real and without harm to your health - a maximum of 1 kilogram per week. The best thing is when you do not consider losing weight in the short term. It is a myth that weight loss should always occur through diet - restructuring nutrition is much more effective!

Let’s explain clearly: our body must burn about 3,500 kilocalories in order to lose half a kilo of weight. And if you now save daily from 200 to 300 calories, then visible and permanent weight loss will occur within a few months. You can safely forget about fasting during the day, otherwise in the evening you cannot resist the contents of your refrigerator. Eat regularly, in small portions throughout the day.

Little tricks - help in losing weight

When losing weight, use small tricks, such as: small plates, portions of dishes in which seem larger; chew each piece longer - this is good for digestion and gives you a quick feeling of fullness. Best of all, eat three meals a day. Sometimes you can afford a light snack: yogurt, a slice of fruit or vegetable. And do not completely give up sweets! However, at the same time, you should promise yourself that there is sweets no more than three times a week.

Recommended for use are mainly products with low energy density, i.e. with few calories. This includes, for example, lean meat, lean fish, potatoes, rice, fruits, vegetables and cottage cheese. Foods with a high energy density (white bread sprinkled with granola sugar, fat-rich cheese, sausage and sweets) should be consumed in small quantities. At the same time, good nutrition is recommended: more often eat cereal products, potatoes and leguminous fruits, include fruits and vegetables in your diet daily, and also reduce the intake of fats, sugar and salt.

It is also important: drink enough water, even before meals. Water starts the mechanism of energy consumption and additionally gives your body a feeling of fullness. You should also attach great importance to protein-containing foods such as meat, fish, and dairy products. Protein facilitates weight loss, as it is quite satisfying and prevents the breakdown of muscle mass, providing energy burning.

Lose weight correctly: sport evaporates extra pounds

Speaking of muscles: movement always leads to the long-term effect of losing weight. At the same time, we are not talking about maximum sports achievements. Rather, moderate endurance training with a heart rate of 110 to 140 beats per minute is needed. However, 3 times a week, you need to train very intensively for at least 30 minutes. Those who exercise less intensively should do this 5 times a week.

Endurance training is not necessarily jogging in the morning. Roller skating, jumping rope and team sports such as volleyball, hockey or handball are also recommended. It is important to enjoy doing these things. And it’s not at all that you will certainly reach the 36th or 38th clothing size. Depending on the physique, the standard size of clothes can be very different. Some wear the 42nd size for the upper half of the body and the 38th for the lower one and have a wonderful figure. In addition, for example, French and Italian sizes are often smaller than German ones, and American firms often try to cater to their potential customers with small sizes.

Lose weight without focusing only on weight

Even the weight that you see on the scales is not a measure of all things. As soon as you start playing sports, there is a gradual increase in muscle mass. And muscles in any case are heavier than fat. In addition, studies have shown that the prototype of our figure is laid in genes, and from 40 to 70 percent of the so-called "body mass index" is predetermined by nature. So absolutely not every person can become slim, like a fashion model. And the remaining 30-60 percent are affected by sports and good nutrition. And success will depend on whether you do it with pleasure and without regard to the final result.

Watch the video: 6 simple ways to lose a little weight (June 2024).