Being slender is perfect not only on the aesthetic side, but also from the health point of view. A modern person usually takes a lifestyle far from healthy: eating harmful foods, an attitude inattentive to the body leads to the fact that our weight is growing constantly. Daily training helps you lose unnecessary kilograms, but after a difficult business day, going to the gym is equivalent to doing, and we often make concessions and forget that we need sports.
If you are constantly in stress, and the weight is growing, and there is no time to go to the gym or to the physical effort at home, then you looked at where you need it. In this article, we'll talk about losing weight without exercise at the gym.
How many pounds will you have to say goodbye?
If you suffer from obesity and don't know exactly how many pounds you need to lose, calculate body mass index. In simple words, this index is the proportion of weight and human growth. The index will show if there is a weight lack, you have normal, overweight or obesity. It is very easy to subtract this index. If the resulting value varies from 25 to 29, 5, you will have unnecessary kilograms and, if more than 30, the diagnosis will be sad - obesity.
How to lose kilograms without physical activity, is it possible to lose weight without sports?
Because of your work, do you need to take a sedentary lifestyle? Are you too tired of training? Are you not satisfied with the mode of operation of the fitness center? Do you want to lose weight, but I don't want to play sports? Are you tormented by how to lose weight without diets and sports or how to remove the stomach without exercise? There is a way out. In addition to physical activity, there are several ways to lose weight without playing sports and without diets.
18 points that will help lose weight without effort:
1. We define ourselves a achievable goal to reduce weight
Upon learning of body mass index, you have learned how many pounds are superfluous in you. Now another question arises: How long will the process of getting rid of these kilograms take? Many set them unrealistic goals and want to lose weight in a hundred pounds in a short time, but fail and give up. As a result, weight remains at the same level and faith is lost in its strength. Studies prove this fact: you need to set rewarding goals and weight will be systematically left and you can lose weight without diets and training. To reach a maximum, you will have to go a long way. Weighing, it's worth saying goodbye gradually, you don't have to ask the question about how to lose weight quickly without sports, but gradually you need to go to it. For starters, we plan to redefine 2-5 kg. Step by step, advancing toward weight loss, we will be physically and emotionally ready to succeed.
2. It is better to identify the goal
So you have decided the number of kilograms that is ready to say goodbye, now it is better to gravate them. As a rule, over time, our promises, which we have started to be forgotten and self -justification comes to its place. Therefore, the number of kilograms you need to get rid of and regular information update is extremely important to achieve the result. Next to the dear figure, you can indicate the number of calories consumed every day, the duration of walks and a list of products that will help achieve your goal. This part of daytime progress plays an important role as a motivating factor and helps not to move away from the intended path.
3. Eat Protein Rich Products
If you need to drop excess fat and the sport is not your horse, the products with a high protein content will come to your aid. The human body burns more calories when protein is digesting than when processing fats. Squirils are digested slowly and therefore remain in our stomach and intestines longer than fats or carbohydrates. Slow digestion of protein gives us a longer sense of satiety. In other words, we feel less hungry. Protein use during a diet prevents muscle mass loss. Greek yogurt, cottage cheese, milk, pork, tuna and dry lentils are the richest products.
4. Water should be very drink
Did you know that an increase in daily water consumption can reduce calorie intake? Fresh drinking water relieves fatigue, headache, migraine and also helps problems with digestion, constipation and dehydration. It gives the skin a shine and keeps the body temperature. Try drinking about 500 ml of water 30 minutes before eating. This will reduce the feeling of hunger, which means you eat less.
5. Do not lose food meals
Many people who want to lose weight quickly without training, usually start to jump some meals. However, experts and scientists claim that this cannot be called a good idea. In the end, this behavior can only stimulate the appearance of new centimeters at the waist. Another disadvantage of eating meals is that you feel very hungry during the subsequent meal and finally eat more than normal. The human body needs certain nutrients to function properly. Passing meals, we deprive the body of the necessary nutrients. This leads the body to hunger mode when metabolism decreases, forcing us to feel tired, capricious and irritated.
6. Several small meals instead of one, but large
Frequent meals are more preferable, so you won't feel much hungry than a healthy lunch of impressive sizes. Lost breakfast or lunch may cause an increase in blood insulin level. Thus, glucose is converted to fat and not energy. In addition, a high level of blood cholesterol and an unbalanced metabolism lead to other health problems. If you want to feel saturation, remain healthy and lose more weight, consuming smaller calories, consider the issue of frequent and small food portions.
7. We eat slowly
When you look at delicious and appetizing food, you still want to swallow in full. But if you chose to adhere to the right way of life, this strategy will not be true. Numerous studies show that the process without hurry to absorb food and complete chewing will not spoil their appetite, but will help to obtain enough. Those who eat fast and gain weight too quickly. Slow food absorption is directly related to the feeling of satiety, which will reduce daily calorie intake and help you avoid weight gain.
8. We use smaller volume plates and cups
By using large or bowl dishes, subconsciously we tend to absorb large portions and finally eat more than we need. On the other hand, on a smaller plate or bowl, the part looks larger and therefore, we eat less. Studies show that we can control our daily calorie intake with a plate, cup, tea and serving spoons. So if you want to lose a few pounds, it is worth buying smaller dishes. A small trick that produces a great effect!
9. We say goodbye to harmful products
For non -healthy foods, we mean products with a high amount of fat, sugar and calories in general. Alose foods, snacks and sugary syrup, available in supermarkets, usually contain a large amount of fat and sugar. Because of its delicious appetizing aroma, we eat much more than necessary. The pleasant taste of these foods calms the receptors of taste, forcing us to feel happier right now. Thus, when we panic emotionally, then, as a rule, we eat more than usual. Even an attractive type of food packaging causes us a feeling of hunger. Therefore, if there is an intention to lose weight, with these excesses, you will have to say goodbye.
10. Choose products with high fiber content
If you are hungry during the day, it is better to make a choice in favor of a cup of raspberry than a delicious hamburger. Raspberries, along with several other products with high fiber content, can help lose weight. It is proven that foods with a high fiber content helps normalize the functioning of the intestine, controls blood sugar and finally helps reduce cholesterol. Raspberry, apples, blueberries, strawberries, pears, oats and cooked peas - these are not only fiber -rich foods, but also delicious food for you and your family.
11. And in the snack - pistachio
If you are looking for, which would not have a calorie to eat, you should pay your attention to the pistachios. In addition to weight loss, they are a good source of minerals such as copper, iron, magnesium, zinc and potassium, as well as vitamin E and carotenes. Pistachios are also good for metabolism and the production of red blood cells, in other words, red blood cells.
12. Choose green tea instead of sweet drinks
It is no secret that in sweet drinks that are as popular now, as soda and other soft drinks, it contains a dose of sugar shock. Addiction to such drinks can cause obesity, and all because they contain an excessive number of calories. In addition to problems with weight, tooth problems may occur, for example, caries, as well as various heart disease and diabetes of two types. And how to replace soda when you experience exorbitant thirst? Answer: Green tea. It contains a unique catechin, helps remove hated kilograms. In addition, green tea reduces the risk of diabetes, cardiovascular disease, dental infections and even cancer. So what are we waiting for? Wallet - In hand and running to the nearest supermarket for a pair of packs of excellent green tea.
13. We sleep as much as we need
Now there are so many entertainment in the world that there is simply no time to sleep, and we are already going to bed after half -night. And in the morning you need to wake up early so as not to draw the attention of colleagues and bosses. Therefore, we sacrifice a dream. However, it is worth listening to studies that say weight is lost faster than those who sleep the required number of hours. And those who save on a dream lose weight extremely slowly. As we eat at night, our body produces a Gralin hormone, which causes a feeling of hunger. We feel the desire to eat and eat at night looking. Those who sleep the prescribed time improve memory, attention. Neither stress nor depression are afraid of them.
14. We prefer the elevator ladder
It seems that the elevator helps save precious minutes on the way to office and vitality, but there is no benefit with it. While we get up in the elevator, we do not lose a single calorie, but at the same time, if we choose a stairs, calories will be burned twice more than during a regular walk. If your office is too high, climb the elevator, go out a few floors earlier and walk. In addition to burning calories, climbing stairs strengthens the leg muscles, increases bone tissue density, reduce blood pressure and even reduce the risk of premature death.
Note: People who have heart problems, knees, or ankle joints should abstain from such exercises, or you need to consult a doctor before choosing a climb on the stairs as daily training.
15. Walk in the morning and after eating
As a rule, those who have overweight problems have a bad mood, a breakdown and low energy. Therefore, it is worth waking up early and going out for a walk in the morning, it will charge energy throughout the day. If you don't have time for daily gym classes, a half walk will help replace them and warm the body. In addition, fresh air will encourage your mind and the day will be more fruitful. A good morning of walking will help you lose weight and also improve your appetite and set night sleep. Walk immediately after eating is as important as the morning walk. Studies show that half an hour on foot immediately after eating helps significantly reduce weight. Due to increased insulin level after eating, the human body tends to store more fat, and this can be avoided by taking the habit of walking after dinner.
Note: Those who suffer from easy fatigue or other problems when walking after eating can walk half an hour after dinner.
16. A little seasoning will not hurt
Some spices contain antioxidants, including teeth, black pepper, cinnamon, oregano, paprika. They level the negative effects of fat contained in food. A food product that contains many fats is guilty of an increase in the amount of triglycerides in the blood. The addition of antioxidant spices to your food will significantly reduce the amount of triglycerides.
17. Take food in a calm atmosphere: without electronics!
It's so good to sit at night in front of the TV, take a huge packet of popcorn and glue and relax in the company of a square friend, but therefore it is very easy to lose control of how much you eat. Many studies indicate that inattention in food absorption (in front of a computer, TV and others) increases the amount of consumption. Therefore, the good old principle of "Suraf and It" does not lose its relevance to today, so there is no TV and talks to a friend on the phone during lunch or dinner.
18. Attentive Nutrition Practice
Sometimes it is very difficult to adhere to the rules of the diet. Hunger usually takes possession of the mind of those who are trying to sit on it. It is easy to deal with this problem if it refers to the energy process. This nutritional principle will allow you not to fall into a psychological arousal trap due to eating too much and will become a faithful companion on the way to weight loss.