Title : Weight loss without dieting
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Weight loss without dieting
How to lose weight without dieting
For you to lose weight without some processes diet counseling people like acupuncture and ultrasound along with other psychosomatic methods with the main purpose of controlling anxiety. But how do you control your food portions when you're eating? It is not right for you to overeat or eat too fast; You should also limit fat and seasonings in food. Also, physical activity can lead to rapid weight loss without dieting. Read on to find some explanations on how to lose weight without excessive sacrifices on your part!
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An easy way to lose weight without dieting?
Generally, the concept of weight loss is associated with strict diet , with the limitations and hunger, but this is not necessarily the case! In fact, there is a way to lose weight without undergoing strict low-calorie diet , which is complicated and sometimes expensive. Then how? This is done by changing your lifestyle and consuming particular foods.
First, according to supporters of this method, you have to follow some basic rules that involve your daily diet:
- Buy seasonal food without preservatives and organic if possible so that you eat healthy natural foods that minimize your intake of toxins that promote body water retention . It is good practice to read nutrition labels and buy foods with low calories and fat!
- Eat fewer servings and often: it is useful to divide the time meals five meals a day, of which there are three main (breakfast, lunch and dinner), and two are mid-morning and mid-afternoon snacks [
- Learn how to resist and avoid the temptations of food: that does not necessarily have to give up sugary foods, or at least not entirely. You are allowed cereal bars with 90-100 kcal cookies as a snack or reduced calorie, but always in small quantities. You should avoid high-calorie foods such as chocolate candies and confetti such. nuts (walnuts, almonds, hazelnuts, etc.) can be eaten as an appetizer, but without exaggeration, because they are high in calories.
- Reducing the amount of fat seasoning: always use extra virgin olive oil, but 3-4 tablespoons a day. Completely avoid using butter, lard, fat, margarine, cream, mayonnaise, due to its high calorie content.
- Limit the use of salt: table salt should be used in moderation! And leading to hypertension (high blood pressure), but also leads to accumulation of excess fluid in the waist, buttocks and hips and thus promotes cellulite .
Now let's see what you should drink.
Beverages and Infusions to lose weight without dieting
To lose weight, you should choose carefully what you drink!
After reading the dietary advice of experts, we will consider another essential element of this diet: liquids! Here are some important tips:
Food and drinks are certainly important, but those who want to lose weight quickly also have to make changes in your lifestyle. If you want to know what is the best right sport for you, you read the next paragraph!
Exercise to lose weight without dieting?
moderate but constant physical activity is a key to weight loss, careful defense, however, does not compensate for calories burned by eating more! Those proper nutrition and sports nutrition are associated can lose weight in a short period of time while reaffirming and increases muscle mass through exercise.
Overall, the exercises are recommended for everyone, but for the following:
- After delivery and during breastfeeding , we must regain muscle tone, which it is reduced as a result of pregnancy due to hormonal imbalances. So what exercises are best suited to lose the extra pounds often stay after giving birth? The best are those with higher aerobic energy expenditure, such as spinning or cycling, running, jogging and swimming.
- in 40 years old one begins to increase the accumulation of fat in the abdomen and arms, so the preferred exercises should be those that involve the whole body, such as water aerobics , aerobics, swimming, Pilates and yoga. The combination of these activities with lifting small weights increases trunk muscles and slims the arms and waist.
- At age 50 and above menopausal women they need to tone the skin; as well as those who are 40. The best exercises for them include swimming, Pilates , yoga, aerobics and water aerobics, exercise always adding small weights to the trunk and arms.
But what exercises should you choose to lose weight without dieting? In this case, loss of weight without diet proponents recommend aerobic activities with moderate energy expenditure. Here are some examples with their energy consumption:
| Type of sport | Kcal / kg / h |
| aerobic | 4 |
| aerobic | 07.06 |
| bicycles | 10.04 |
| Football | 10.07 |
| moderate Swimming displacement | 09.08 |
| jogging | 7 |
| Swimming | 8-10 |
| Pilates | 4 |
| Yoga | 4 |
how to interpret the above table? Easy: simply multiply the number of calories consumed in one hour of practicing an activity, per kilogram of body weight. For example, a person weighing 60 kg, doing aerobics in the gym for an hour burns about 420 kcal and swim 480-600 kcal. Therefore, if the exercise was repeated at least three times a week, you can lose a pound a month!
Now, what about those who because of time constraints or other problems can not regularly attend the gym or pool!
Exercises for those who can not go to the gym
If you do not have time or money to go to the gym, you can train it on your own! But how? Here are some ideas:
- Walk or run in a park or go for a bike ride.
- While you are comfortably at home, running on the treadmill or riding a stationary bicycle, weight loss legs and hips; then you can add exercises, perhaps with a mat and small weights to tone arms and abdomen.
Also do not forget that common activities of daily life are also exercises as shown in the following table:
| type of activity | Kcal / kg / h |
| Childcare | 3-3.5 |
| cooking | 2.5 |
| Cleaning | 2.5-3.5 |
| Up the stairs | 8 |
| carry weights up stairs | 9 |
So do not give in to laziness, avoid the elevator and limit car use. This will make will lead an active life as much as possible on all fronts, both in exercises and in everyday life, and your body will benefit visibly!
Now that we have covered nutrition and physical activity, what other precautions are recommended to stay fit without dieting?
behavior and lifestyle to lose weight without dieting
Some behaviors may help in the fight against weight gain. You want to know what the experts recommend in this regard? These are the most useful tips:
- Spend at least 20 minutes of eating a meal: in the space of twenty minutes, the stomach has time to recognize the arrival of the food and the brain to have a feeling of satiety; Also, eat slowly ensures better chewing, allowing you digest better without adding weight. ( 1 2 )
- Sleep at least 8 hours a night during sleep the body produces serotonin hormone welfare . If you do not have enough sleep, compensate for the lack of serotonin by eating sweets, which are an excellent substitute however, these contain a lot of calories! So get enough sleep to allow you to produce serotonin. ( 3 )
- Avoid keeping the light on at night: lighting (lamps, televisions or PC) promote insomnia and nocturnal awakening, with the added risk to get up and open the fridge! Studies in mice have in fact demonstrated that animals exposed to light sources at night add 50% more weight than men, wrapped in total darkness. ( 4 )
- Use small plates: the great dishes suggest that the portion is small, which leads to n take a second helping. Therefore, use a small plate
- Check the thyroid gland to some thyroid diseases - particularly hypothyroidism -. That may be responsible for their overweight
- follow some rules when out to eat: choose the simplest way, not ask for a second helping and avoid cakes! Also, always ask for a serving of vegetables to increase satiety. Experts advise limiting the number of meals and drinks outside the home once a week.
Some alternative methods to lose weight without dieting
food and daily behavior are excluded, what other ways can you lose weight without dieting? Let's take a look at some of the most popular techniques:
Some people claim that acupuncture leads to lower levels of anxiety and feeling less hungry!
Then we have people who proposed the ultrasound sound waves are high frequency that can attack the tissues affected by cellulite. Increase body temperature in a given area, allowing the blood inlet and outlet of lymphatic fluid that is cellulite tissue. It is, therefore, a method for localized and specific cellulite removal.
If any of these methods you are interested, please consult a professional to get all the information you need before you follow!
This simple guide to lose weight without dieting has come to an end! All information collected here will be useful, but do not forget that to get good results, you should consult a qualified professional to help you lose weight while maintaining optimum health.
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