To be slender is perfect not only from the aesthetic side, but also from the point of view of health. A modern person often leads a lifestyle far from a healthy one: eating harmful foods, an inattentive attitude to his body leads to the fact that our weight is growing steadily. Everyday training helps to lose unnecessary kilograms, but after a difficult working day, going to the gym is tantamount to feat, and we often make ourselves concessions and forget that we need to play sports.
If you are constantly in a state of stress, and the weight is growing, and there is no time to go to the gym or for physical exertion at home, then you looked to where you need. In this article we will talk about how to lose weight without physical exercises in the gym.
How many kilograms will have to say goodbye?
If you suffer from obesity and do not know exactly how many kilograms you need to lose, then you should calculate the body mass index. In simple words, this index is the ratio of human weight and growth. The index will show whether there is a lack of weight, either you have normal, overweight, or obesity. It is very easy to subtract this index. If the resulting figure ranges from 25 to 29. 5, then you have unnecessary kilograms, and if more than 30, then the diagnosis is sad - obesity.
How to lose kilograms without physical activity, is it possible to lose weight without sports?
Because of your work, do you have to lead a sedentary lifestyle? Are you too tired of training? Are you not happy with the operating mode of the fitness center? Do you want to lose weight, but I don’t want to play sports at all? Are you tormented by the question of how to lose weight without diets and sports or how to remove the stomach without physical exercises? There is a way out. In addition to physical activity, there are a number of ways to lose weight without playing sports and without diets.
18 points that will help to lose weight without effort:
1. We set ourselves an achievable goal to reduce weight
Upon learning of the body mass index, you learned how many kilograms 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 by a hundred kilograms in a short time, but they fail and give up. As a result, the weight remains at the same level, and faith is lost in its strength. Studies prove this fact: you need to set fulfilling goals, then the weight will be systematically left and you can lose weight without diets and training. To achieve a maximum, you will have to go a long way. With weight it is worth saying goodbye gradually, you do not need to ask the question of how to quickly lose weight without sports, but you need to gradually go to this. To begin with, we plan to reset 2-5 kg. Step by step, moving towards weight loss, we will be physically and emotionally ready to succeed.
2. The goal is better to identify in writing
So, you have decided on the number of kilograms that you are ready to say goodbye, now it is better to record them. As a rule, over time, our promises, which we gave ourselves begin to be forgotten and self -justification comes to their place. Therefore, the record of the number of kilograms that you need to get rid of, and regular information updating are extremely important to achieve the result. Next to the cherished figure, you can indicate the number of calories consumed every day, the duration of walks and a list of products that will help to achieve your goal. This piece of daytime progress plays an important role as a motivating factor, and helps not to get down from the intended path.
3. Eat products rich in protein
If you need to drop excess fat, and sport is not your horse, then products with a high content of protein will come to your aid. The human body burns more calories when the protein is digesting than when it processes fats. Squirrels are digested slowly, and thus they remain in our stomach and intestines longer than fats or carbohydrates. Slow digestion of protein gives us a longer feeling of satiety. In other words, we feel less hungry. The use of protein during a diet prevents the loss of muscle mass. Greek yogurt, cottage cheese, milk, pork, tuna and dry lentils are the richest products.
4. Water should be drunk a lot
Do you know that an increase in daily water consumption can reduce calorie intake? Fresh drinking water relieves fatigue, headache, migraine, and also helps in problems with digestion, constipation and dehydration. It gives the skin a glow and maintains body temperature. Try to drink about 500 ml of water 30 minutes before eating. This will reduce the feeling of hunger, which means you eat less.
5. Do not miss food meals
Many people who want to quickly lose weight without training, as a rule, begin to skip some meals. However, experts and scientists claim that this cannot be called a good idea. In the end, such behavior can only stimulate the appearance of new centimeters around the waist. Another disadvantage of passing food meals is that you feel extremely hungry during the subsequent meal and ultimately eat more than usual. The human body needs certain nutrients in order to function properly. Passing meals, we deprive the body of the necessary nutrients. This leads the body to the starvation mode, when the metabolism slows down, forcing us to feel tired, capricious and irritated.
6. Several small meals instead of one, but large
Frequent meals are more preferable, then you will not feel very hungry than one hearty lunch of impressive sizes. A missed breakfast or lunch can provoke an increase in the level of insulin in the blood. Thus, glucose is converted into fat, and not into 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, then you should consider the issue of frequent and small portions of food.
7. We eat slowly
When you look at delicious and appetizing food, you still want to swallow it in its entirety. But if you have chosen to adhere to the right way of life, then this strategy will not be true. Numerous studies show that the unhurried process of food absorption and thorough chewing will not spoil the appetite, but rather help to get enough faster. Those who eat fast and gain weight also quickly. Slow absorption of food is directly related to the feeling of satiety, which will reduce the daily calorie intake and will help you prevent weight gain.
8. We use plates and cups of smaller volume
When using large plates or bowls in serving, we subconsciously tend to absorb large portions, and ultimately eat more than we need it. On the other hand, in a smaller plate or bowl, the portion looks larger, and therefore, in the end, we eat less. Studies show that we can control our daily calorie intake with a plate, cup, tea and serving spoons. Therefore, if you want to lose a couple of kilograms, then it is worth buying smaller dishes. A little trick that produces a great effect!
9. We say goodbye to harmful products
By unhealthy food, we mean products with a high amount of fat, sugar and calories in general. Elose foods, snacks and sugary syrup, which are available in supermarkets, usually contain a large amount of fat and sugar. Because of their delightful appetizing aroma, we eat much more than required. The pleasant taste of these foods soothes taste receptors, forcing us to feel happier at this moment. Thus, when we emotionally panic, 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 drop weight, then with these excesses you will have to say goodbye.
10. Choose products with a high fiber content
If you feel hunger during the day, it is better to make a choice in favor of a raspberry cup than a delicious hamburger. Raspberries, along with several other products with a high fiber content, can help lose weight. It is proved that food with a high fiber content helps to normalize the functioning of the intestines, controls the blood sugar, and ultimately helps to reduce cholesterol. Raspberry, apples, blueberries, strawberries, pears, oatmeal, as well as boiled peas - these are not only fiber -rich foods, but also delicious food for you and your family.
11. And on the snack - pistachios
If you are looking for, what would not have a calorie to eat, then you should pay your attention to 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 production of red blood cells, in other words, red blood cells.
12. Choose green tea instead of sweet drinks
It's no secret that in sweet drinks that are so popular now, such as soda and other soft drinks, contains a shock dose of sugar. Addiction to such drinks can cause obesity, and all because they contain an excessive number of calories. In addition to problems with weight, troubles with teeth, for example, caries, as well as various heart diseases and diabetes of two types, can occur. And how to replace soda when you experience exorbitant thirst? Answer: Green tea. It contains a unique catechin, it helps to remove hated kilograms. In addition, green tea reduces the risk of diabetes, cardiovascular diseases, 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 entertainments in the world that there is simply no time to sleep, and we are going to bed already after midnight. And in the morning you have to get up early so as not to catch the eyes of colleagues and bosses. Therefore, we sacrifice a dream. However, it is worth listening to studies that say that the weight is lost faster than those who sleep the required number of hours. And those who save in a dream lose weight extremely slowly. While we eat at night, our body produces a hormone Grelin, 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 is afraid of them.
14. We prefer the staircase of the elevator
It would seem that the elevator helps save precious minutes on the way to the office and vitality, but there is no benefit from it from it. While we rise on the elevator, we do not lose a single calorie, but at the same time, if we choose a staircase, then calories are burned twice as much as during a regular walk. If your office is too high, then go up on the elevator, go out a few floors earlier and go on foot. In addition to burning calories, climbing the stairs strengthen the muscles of the legs, increase the density of bone tissue, reduce blood pressure and even reduce the risk of premature death.
Note: people with hearts, knees or ankle joint should refrain from such exercises, or you need to consult a doctor before choosing a climb up the stairs as their everyday training.
15. Walk in the morning and after eating
As a rule, those who have overweight problems have a poor mood, a breakdown of strength and low energy. Therefore, it is worth getting up early and go out for a walk in the morning, it will charge energy for the entire coming day. If you do not have time for daily classes in the gym, then a half -hour walk will help replace them and warm the body. In addition to this, the fresh air will cheer up your mind, and the day will pass more fruitful. A good morning walk will help lose weight, and also improve appetite and establish night sleep. The walk immediately after eating is as important as the morning promenade. Studies show that half an hour walk immediately after eating helps to significantly reduce weight. Due to the increase in the level of insulin after eating, the human body tends to store more fat, and this can be prevented by taking the habit of strolling after dinner.
Note: those who experience easy fatigue or other problems when walking after eating can go for a walk half an hour after dinner.
16. A little seasoning will not hurt
Some spices contain antioxidants, among them cloves, black pepper, cinnamon, oregano, paprika. They level the negative effects of fat contained in food. A food product containing a lot of fats is guilty of an increase in the amount of triglycerides in the blood. Adding antioxidant spices to your food will significantly reduce the amount of triglycerides.
17. Take food in a calm atmosphere: no electronics!
It’s so great to sit in the evening in front of the TV, take a huge pack of popcorn and cola and relax in the company of a square friend, but thus it is very easy to lose control of how much you eat. Many studies indicate that inattention in absorption of food (in front of a computer, TV and other) increases the amount of consumption. Therefore, the good old principle of "deaf and it" does not lose its relevance to this day, so there is no TV and chatter with a friend on the phone during lunch or dinner.
18. Practice thoughtful nutrition
Sometimes it is very difficult to adhere to the rules of the diet. Hunger often takes possession of the mind of the one who is trying to sit on her. It is easy to cope with this problem if it refers to the power process. This nutritional principle will allow you not to fall into a psychological trap of excitement due to overeating and will become a faithful companion on the path of loss of weight.