Exercise
The best option here is training in the gym and will have the most serious effect on feeling better, maintaining maximum muscle mass (yes, and for women it is no less important) and what you lose, to be fat.
If you do not have the opportunity, desire or have another reason, you can choose some aerobic activity – running, cycling / ergometer, brisk walking, climbing and descending stairs.
Household activities
You need to change some of your habits. It won’t really cost you much, but in the long run the benefits add up. When you can – increase your energy expenditure. The more you do it, the shorter you will have to starve. Here’s a few examples:
- When it comes to short distances – dump the car / bus. Go on foot. Maybe at a fast pace.
- Park in the farthest part of the parking lot and walk the remaining distance. Even if you carry a lot of shopping bags. Several bags did not harm anyone.
- Stop the elevator completely or partially. If you are very obese, use it only upwards. Go down the stairs. For others, it is recommended to board on foot. If the floors are more than 6-7, you can at least initially go up as high as you can, and the rest with the elevator.
- Go to work on foot if possible.
- You can take tours around the area where you live or if you have a park nearby.
These are small tricks that will help to achieve the result faster. And no, they’re not enough, but it’s better than nothing. It is mentioned in more detail below, but here I will say that exercise helps to adhere to a diet.
Nutrition
Here is the more complicated part (and the more significant one). I will not bother you with details and detailed explanations.
A few basic concepts how to lose weight without workout
The calories we eat come from protein, carbohydrates, fats (called macronutrients) and alcohol. These are their values: protein – 4 kcal / g; carbohydrates – 4 kcal / g; fat – 9 kcal / g; pure alcohol – 7 kcal / g.
This is just to get an idea of how much energy it brings. None of these have a “rounding” effect per se. Each diet should be viewed as a whole, not delved into specific details. Carbohydrates are not the enemy, nor are fats. If you are calorie deficient, your weight will drop.
A little more specifically how to lose weight without workout
Still, do we need to emphasize something? Yes, the protein. It is the most saturating macronutrient and will dull the appetite. It also protects against muscle loss (just like exercise). It sounds more important to men, but it doesn’t matter to women. You probably think of acquaintances who have lost weight and look worse than before.
When muscle mass is lost, things start to look droopy. There is no muscle under the skin to give it a good shape. There is no density, just the rest of the adipose tissue standing there and shaking with each movement. Muscles are important for appearance. And health, by the way. In addition, the emphasis on high-protein foods indirectly leads to a healthier overall diet. Alcohol, without exception, should be excluded from the menu. Even small amounts are very high in calories and can throw the entire deficit for the day out the window, and even cause an excess. As a caloric content 100 ml of 40% alcohol (vodka, brandy, rum, whiskey) are 230 calories. That’s as much as two medium-sized chicken steaks.
In addition to the problem of calories, alcohol interferes with proper judgment and also increases appetite. Calorie density + increased appetite + misjudgment is a very bad combination. All this has been repeatedly confirmed by scientific data, but have we not experienced it on our own?
How to reduce calorie intake without measuring food
We have already said, but let’s repeat it – stop drinking alcohol!
Reduce your intake of oil / olive oil. And no, replacing the oil with olive oil will not help. No matter how useful. Two tablespoons of oil are, roughly speaking, about 115 calories. Olive oil will be even more (not because it is more caloric, but these are details). Do you know what else is so? Salad of two tomatoes and a pound of cucumbers. Yes, one weighs 12-13 years, and the other is almost a kilogram! Which do you think will feed you more?
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When cooking, use non-stick surfaces and do not add oil. If necessary, put a little.
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Measure it with spoons, because the other will deceive you. We all know about our grandmothers, who put “just a pinch of salt”, but in fact half of the salt is poured through their fingers.
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Measure the liquid fat with tablespoons to know that you put the same amount every time. And it’s very easy to spill twice as much as we wanted.
- Make a large salad with tomatoes, cucumbers, cabbage, lettuce, radishes, etc., as you like. But do not add olive oil, oil or dressing. Especially if you eat it more than once a day.
- Replace regular drinks with a light / zero version. Carbonated drinks have dietary options. Sweetened with sugar too. Remove natural juices (and beer). Replace them with water, tea, diet sodas or whatever you want. Sweeteners, in the quantities in which they are in the drinks, are completely harmless. Your fears of them are neither a justified nor an acceptable excuse.
Sometimes low-fat versions of some foods are difficult to consume, but there are also low-fat options. It’s a step forward again.
Is there any other trick?
Yes, but use it in combination with the things described above. This trick is to exclude or severely limit a food group. In other words, tips like “stop bread and all pasta”. Not that you specifically fill with bread, but when we stop everything with flour, the variety of foods decreases several times. Having to choose from less food, one eats less. You sit down to lunch and they offer you pasta or bread. Well, they are both pasta – so you will have to go without them. You will only be left with the steak and the salad. Is it? Well, you just saved 250-400 calories that you would otherwise have consumed imperceptibly.
This is an easy and effective method for people who do not have much knowledge about nutrition. Stop pasta and sweets and you will even inadvertently reduce your food for the day with a good amount of calories. Just don’t stop the fruit. They contain fiber, minerals and vitamins. They are good for you and your diet. I’m not saying to cram them, but don’t stop them. They are not from the food groups for whom this approach is a good idea.
Another option is to avoid fat. This will indirectly limit your consumption of pastries, cakes, waffles, chocolate bars and derivatives. You will also need to stop fatty meat. The grilled pork neck will have to wait. Not that you can’t overdo it with rice, for example, but you’re still limited. And how much rice can you eat? 1000 calories of rice is a whole pan. You will get bored. Here’s the trick. By restricting food groups, you will also limit the range of foods that are allowed during the diet. For completeness, we must say that extreme fat restriction leads to a weakening of the immune system and lowering of sex hormones. Don’t go to extremes. Neither fat nor carbohydrates.
An mistake is allowed
Try to avoid spoiling the diet. Try to stick to your plan as long as possible and strictly. Sometimes, however, something happens – maybe you are visiting friends, having lunch with colleagues outside, celebrating something … Then the regime is violated. Be calm. One meal does not spoil 10 consecutive days of strict diet. Testing guilt after minor offenses is not only unnecessary, but also has a negative effect on behavior. Eating two chocolate chip cookies is not a problem. But to eat them and decide that “today I fucked up the whole diet anyway, why not finish the box?”, This is already stupid.
Many people justify their mass overeating in this way and even their guilt. The small violation is just that – a little. Limit it to that and don’t give in to emotions. When the body is hungry, the brain will make you feel uncomfortable. Be it physically or mentally. Think soberly and do not succumb to temptation.
“I can’t do without Sugar ! “
No such thing. The body has no physiological need for it. Carbohydrates are not an essential macronutrient, or more simply, they are not necessary for existence. Losing weight is difficult and uncomfortable, but one should not lose sight of one’s goal. And yet I want to say that there is no specific macronutrient (protein / carbohydrate / fat) that in itself causes the accumulation of fat. There is nothing that in itself, outside the context of the overall diet, has a “greasy” effect. No, gluten is not the problem either.
If you feel like eating sweets – eat, then remove something else planned to eat the same day. If you plan to eat rice for lunch, then reduce the portion and please yourself. Just don’t make it a habit. In this article we have looked at some basic principles and received information about what changes in your diet you need to make. In the second material : how to lose weight without workout (2) you will learn how to dull the feeling of hunger in order to better control the diet. You will understand how and why you need to monitor your progress and we will talk about motivation and its encouragement. You will get a few more guidelines, and finally we will summarize everything from both parts.
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