The best way to lose weight quickly without exhausting diets and health to fight obesity natural methods. Strict diets may work in the moment, but will never be a solution to this problem for many years.
The main means for achieving a slim figure proper nutrition. You must adhere to a balanced diet, use proteins, carbohydrates and even fats included in the diet is fiber, eat plenty of vegetables and give a much greater effect than any mono-diet. Follow the recommendations below to obtain the body of your dreams.
Best tips how to lose weight without dieting and heavy exercise
Set a realistic goal
The first step to losing weight is really know what you need to lose weight. You have already made. Now you have to put real purpose. If you want to lose 10 pounds in 1 week, first, you will not be able to do; second, the inability to lose weight may force you to doubt yourself, which ultimately will lead to demotivation.
Record your three-day diet
This is one of the best ways to learn and see where you are wrong. You consume too much "food waste"? You don't drink water? You eat too little? The answers to these questions will be found in the records of your three-day diet.
Find out your daily intake of calories
You know you eat too much or too little. Then you need to understand how many calories you need to consume ideally. Suppose your three-day diet indicates that you consume 3000 calories a day, while your correct amount of calories should be only 2200 per day - this means that you consume more than 800 calories each day. Now you need to try to slowly reduce them. Start with reducing 200 calories, and then gradually reaching the consumption 2000-2200 calories.
We consume sugar in various forms: refined sugar, desserts and pastries, sodas etc. If you carefully read the materials from paragraph 2, you will understand exactly how much food with high sugar content you consume. First, reduce the amount of sugar. But do it gradually. If you like cookies, try made with brown sugar and oatmeal.
Your kitchen needs a little modernization
Your body can only improve if you upgrade the kitchen. Remove all unhealthy foods from the kitchen and give them to your skinny friends, or just discard in the trash. Go to the market and buy vegetables, fruits, foods high in fiber, herbs, spices, nuts, flax seeds, etc. that will help you lose weight.
Eat homemade food
"I'm too busy to cook." Sometimes it's easy just to do nothing, because we are tired. Right? Well, of course, some of you really are busy and always on the go. But you have to know that you can cook without making enchanting lunch or dinner. It can be simple and fast. How about a salad or stew? How about brown rice, chicken breast and grilled vegetables? How about boiled lentils with roasted vegetables? I highly recommend that you cook at home, because restaurant meals contain "invisible" calories in the form of sauces, flavorings, etc. in addition, if you eat every day outside the house, it destroys the joy of the output anywhere. If you don't have time on weekdays to cook something, place the workpiece on the weekends, keeping the sliced vegetables, home-made sauce or salad dressing in airtight containers or ziplock bags. How to eat right, everyone decides for themselves individually, but remember that a balanced diet will help to lose weight quickly without diet and exercise, and most importantly, you will always be able to be in good shape.
Drink your water quota for the day
You will be surprised to know that in 95% of cases, if we feel hunger, we are actually thirsty. Thus, instead of a drink of water, we grab the cookies. Ideally, you should drink 3-4 liters of water. Drinking insufficient amounts of water tends to slow down metabolism, to increase in the amount of toxins, pH imbalance and interferes the normal functioning of cells. Thus, make an conscious effort drinking enough water. You can add cucumber or mint to your water to make it taste better and you looked better, not even doing sports.
Eat spinach, cabbage, lettuce, radishes, celery, carrots, beets, cauliflower, broccoli, onion, eggplant, tomato and spices. This will help to load your body with vitamins, minerals and dietary fiber. Vegetables contain low calories and high in fiber. So they can help you feel full longer. Ideally have 3-5 servings of vegetables a day to lose weight naturally.
Fruits are rich in fiber, vitamins, minerals, fruit sugar and other phyto-nutrients that help flush out toxins, improve digestion, help to reduce weight, eliminate "hunger pains" and improves the health of skin and hair. Drive your refrigerator variety of fruits and eat at least 3 different fruits a day.
Say "no" to fried foods
It is strange that the harmful and dangerous things attract us the most. Fried foods have zero nutritional value, high cholesterol, and they are toxic to the body. Fried foods such as fried chicken, chips, French fries, etc., basically fried in the waste oil, which, honestly, is a poison for your body. These products increase the risk of heart attack, inflammation, constipation and t.. d., so be careful and take care of their body as well as it cares about you.
Avoid processed food
Another killer health is processed food. It contain large amount of sodium, preservatives, additives, etc., which are eventually harmful for your body. How to lose weight naturally is to avoid eating sausages, bread, ready-made snacks, such as beer, ready-to-eat items, cereals, etc.
Never skip Breakfast
Your brain controls all functions of the body, and if you don't gives your cells the food for the implementation of biological reactions to create energy, the brain will not function properly. This, in turn, will lead to lethargy, slow metabolism, weight gain, difficulty concentrating cognitive functions and t.. d. So never skip your Breakfast. Eat oatmeal, eggs, fruits, milk etc. to eat no less than 2 hours. You'll feel more energetic and better able to concentrate.
Add protein to all your meals
Protein is a vital macro-level "as always better." Hormones, enzymes, hair, nails, muscle, and t.. D. - all made from protein. Therefore, include protein in all your meals. The best sources of protein are fish, eggs, chicken breast, Turkey, nuts, seeds, mushrooms, soybeans, lentils, legumes, milk, cheese and tofu. Be creative and add these ingredients to your Breakfast, lunch and dinner to get enough. If you have too busy schedule, you can also drink protein shakes.
The "No carbs" after 7 PM
Night is the time when you are active. Therefore, avoid eating carbohydrates after 19:00. If you dine after 7 PM, eat fried vegetables, soup, stew, etc., to satisfy your hunger. You can also choose for dinner, yogurt with fruit. Make sure you eat foods with a low glycemic index.
Add fiber to your menu
Dietary fiber, or dietary fiber, prevents the formation of fat, supports you full longer and helps to cleanse the colon. This, in turn, improves digestion and provides an active metabolism. Thus, include in your diet foods high in fiber such as oats, vegetables with skin, fruits with pulp, brown rice, red rice, etc.
Drink green tea
Every woman wants to lose weight without dieting and exercising, and even without effort, then drink green tea. It contains antioxidants which help to remove harmful free oxygen radicals. Free oxygen radicals potentially threaten your body, contributing to the mutation of DNA cells and preventing the normal functioning of the body. This increases the level of stress that leads to inflammation. This in turn also leads to an increase in weight caused by inflammation. So, please, enter your new habit of drinking green tea without sugar at least three times a day.
Avoid sweet drinks
Packed fruit and vegetable juices, energy drinks, etc. contain large amounts of sugar, artificial flavors and dyes, which are harmful to your health. High blood sugar can lead to insulin resistance, weight gain and diabetes. Therefore it is better to drink freshly squeezed fruit or vegetable juices.
Restricted to consume alcohol
Communication is very important. But it is a bit more difficult if you want to get rid of excess weight and want to chat with friends or to go to the office party. In this case, follow the number - one glass of wine, drink it slowly and talk with different people, and eat protein-rich foods. Be sure to drink water to prevent dehydration.
How to lose weight at home without dieting? Very simple! Slow eating can help you lose weight. If you eat slowly, you tend to consume less air, what happens when you eat fast. In addition, slow eating prevent you from overeating and helps you feel full for a longer period.
Serve food on smaller plates
Always eat in small plates. This will give your brain a visual cue that the plate a large amount of food. And when you're done there, you, or rather your brain, realize you ate a lot and not need for anything else. Yes, it will take a few days to get used to, but it works. Try.
Go to bed 3 hours after dinner
After dinner, wait 2-3 hours and then go to sleep. It will not give you the opportunity later snacking. If you eat something 3 hours after dinner, your body will not be able to use the additional energy in the active form. Thus, it will be stored as fat. Also, late night snacking can prevent sleep, and sleep is necessary for good weight management in the body.
Eat in front of the mirror
"Light my mirror, tell me: who is the fairest of them all?" And you know how genuinely mirror! So, sit in front of a mirror and eat, not to overeat. When you look at yourself in the mirror, you will be more motivated, have less. And once you understand how to lose weight without diet and to clean the stomach and not only.
Snacks should be healthy
How do you keep track of Breakfast, lunch and dinner, you also need to watch what you eat between main meals. If you eat processed foods as snacks, it is likely that you will not lose weight, no matter what. Thus, you need to choose healthy snacks. Kill your kitchen and refrigerator with fruits, carrot, cucumber, corn, etc. You can also drink fresh juice as a snack.
Cardio and weight training mandatory
Is it possible to lose weight without dieting? You can, but then you need regular exercise to expend energy and create negative energy balance in your body (but be aware that weight loss fitness without nutrition will end exactly when you'll catch up with your calorie consumption). Start with cardio of low intensity, such as walking. Once you are confident enough with your abilities, you can go to the gym to perform cardio and strength training 3-5 times a week. You can also run, jump, swim, dance and t.. d. - all this will help relieve stress and keep the brain activity.
Do you have a sedentary job? Travel in the comfort of four-wheeled vehicles? Spend a weekend on your favorite sofa? Well, then you should increase your daily life. How to lose weight without effort? Yes way! Get up every hour and walk around, enjoy a favorite show on weekends, but only after you "earned" by going to the gym in the morning.
Plan active weekends
Make your process of losing weight interesting by planning an active weekend. Go Hiking, ride a Bicycle, attend master classes and t.. D., and the extra pounds will begin to melt before our eyes.
Smoking can hinder weight loss, creating tension in your body. Stress, in turn, can lead to inflammation and, ultimately, to weight gain caused by inflammation. So, quit Smoking today to keep yourself and those around safe.
Surround yourself with people who support
Support the society plays a very important role when it comes to weight loss. If your friends and relatives understand why this is important and support you, then you will lose weight quickly. So make them understand how important their support is to you.
Sleep deprivation not only makes you tired and cranky, but to gain weight. Less sleep means more stress and oxygen free radicals in the body. And it leads to belly fat, which is very difficult to get rid of. Sleep for 7-8 hours, so you can Wake up early, exercise, have Breakfast and go into your day feeling amazing!
Anxiety and stress can only hurt you. You can't control everything in your life. So just relax and plan a trip to your favorite place. Or draw, swim, make new friends, read books, learn languages and t.. D.
Change your lifestyle and you will lose weight magically. Good luck!