How to lose weight quickly without dieting

girl with cookies and ways to lose weight.

When we ask how to lose weight quickly without dieting, 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 must be 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 of them. Everyone can reduce weight, you just need to choose a comfortable way for you

How can you lose weight without dieting and counting?

Weighing and counting is really the most optimal way, as it allows you not to exclude anything from the diet. You can use both chocolate and desserts, as long as they meet the daily caloric content. But sometimes it is easier to donate candy several times a week than to constantly carry scales, containers and monitor everything.

what you can and cannot eat while losing weight

WHO recommends the plate principle for portion control. To lose weight, you must:

  • buy a standard flat plate, 15 cm for girls and 20 cm for men;
  • 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;
  • Eat 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 of the three servings of the main dish can be seasoned with healthy fats. A tablespoon of any vegetable oil or a tablespoon of grated cheese is a good option.

Today, for convenience, you can buy "marked" plates according to this principle. A list of products will help you buy the right food:

  • Protein sources: squid (boiled with lemon juice), shrimp (boiled with lemon juice, baked in a bag with dill). Chicken fillet (steamed or boiled, you can add any spices to the water, grill allowed, ceramic skillet). Any white fish (more delicious to bake in a bag with lemon slices and dill), 0-2% fat cottage cheese of any consistency, low-fat beef, preferably green pasture-raised calves (check "organic" on imported products or agricultural products from manufacturers;
  • Complex carbohydrate sources: Quinoa, any legume that is well tolerated (it is advisable to start with red lentils, they are the least prone to intestinal problems). And also buckwheat, wild rice (black), whole wheat (normal unpeeled). Whole oats, amaranth or amaranth. A couple of times a week they can be substituted for sweet or plain potatoes (baked without fat in foil), durum wheat pasta or whole wheat bread.
  • Healthy Fat Sources: Avocados, vegetable oil, raw nuts and seeds, natural peanut / almond butter (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.
  • Fruits: any, mainly apples of the varieties "Granny" and "Fuji", grapefruits. Grapes and other fruits disapproved of diets are allowed, no more than 1-2 servings per week.

This method of weight loss is designed for normal physical activity. No need to go to the gym and get under the bar. For a beginner, a 30-minute walk at a pace that will allow you to break into a sweat will suffice. Moving half an hour a day is a prerequisite for quick and healthy weight loss.

How to lose weight without exercise diets

Physically well-prepared girls can lose weight without dieting. Those who have been attending fitness for a long time, systematically exercise at home and have no difficulty, for example, going up to the eighth 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 a 5 minute warm-up by walking briskly on a flat path, alternate going up the stairs, 2-3 flights, with a descent of the same distance. Work 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 yet entered the life of losing weight without a diet, it makes sense to subscribe to Hot Iron's lessons; these are specialized classes with mini-barbells. They build lean and toned muscles, strengthen your body, teach you how to move properly with weights, and are designed to lose weight without dieting.
weight loss classes

How to lose weight without dieting for free

Losing weight without dieting typically serves as a target for entrepreneurs of all stripes. They will offer a magic cream or magic trainer for 10 minute sessions or expensive salon treatments. And these are all completely optional things to reduce body fat. And often they don't work at all.

To reduce your own weight, burn fat, and get fit and slim, you only need two things:

  • sustained calorie deficit. You can eat whatever you normally do, just cut back on your portions. Fasting days are allowed 1-2 times a week, while maintaining normal nutrition in "free time". Those who add a bit of high intensity aerobics to their regular physical activity, or. . . they just start to move more during the day, they can also create a deficit. The main challenge is remembering the scarcity and doing something to create it every day. Say, on Monday, ditch the car and walk to work. Don't have 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 are often broken by 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 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 mother.

Is it possible to lose weight without dieting during 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 when the child is asleep, and to complete 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. So it's best to make sleep your priority and connect everything else as you get stronger.

Lose weight without diets reviews and results

  • 19-year-old girl: "I had to lose weight in a week without dieting 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, eliminated the afternoon tea with candy and walked for half an hour. After a week, the weight dropped by 2 kg and a little belly was left. This was enough to fit into a dress, and it was easy! "
  • Man, 54 years old: "I had problems with my gallbladder and I 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 dieting, I only ate everything cooked, without mayonnaise, and I replaced the half of the serving with coleslaw. Six months later, the weight has been achieved and now I'm ready to continue the treatment. "