Losing weight is a desire shared by many people. Most of them follow some diet or method to be able to achieve what they believe is their ideal body weight. However, everyone knows that dieting can be frustrating, difficult, expensive, and in many cases leads to only minor weight loss. In addition, many studies have shown that the results achieved rarely last over time. In general, it is only by making small changes to your lifestyle, following a healthier diet and exercising regularly that you can lose weight in an effective and sustainable way for the body. If you don't want to go on a diet, follow the tips in the article to get rid of the extra pounds.
Steps
Part 1 of 3: Preparing to Lose Weight
Step 1. Set realistic goals
If you intend to make small changes to your daily lifestyle instead of following a diet, chances are you won't lose weight as fast or experience less weight loss than those who count calories daily or follow a restrictive diet plan.
- Set content goals on a weekly or monthly basis. Losing weight can be easier if your intentions are moderate and have a near deadline in time. By setting a single huge long-term goal, you may lose the motivation and consistency needed to achieve it.
- Goals that are too ambitious can turn out to be a failure because the more restrictive the rules are, the harder they are to comply with. Setting achievable and content goals is the key to achieving them successfully.
- While you probably won't be able to lose a lot of weight every week without dieting, it's good to keep in mind that it's not healthy to try to lose more than a pound or a pound every seven days. If you lose weight faster than that, it means you are not eating enough, which could lead to nutrient deficiencies as your body is probably not getting enough food to get vitamins, minerals, etc.
Step 2. Create a list of daily changes you need to make
While you don't need to diet or count calories to lose weight, you may need to improve some habits. These small changes can affect various aspects of your life and can help you effectively achieve your goals. You can change your behaviors slowly and gradually, at a pace that is comfortable for you.
- These small changes must be about habits that you are willing to change and maintain over time. If you were to retrace your steps, it is very likely that you would gain weight again.
- Some tips for starting to develop healthier habits are: use the stairs instead of the elevator, avoid or reduce the consumption of fizzy drinks, exercise two or three times a week, and eat more fruits and vegetables every day.
- Note that these changes don't have to be comparable to a diet. Otherwise they won't be sustainable in the long run, unless it's something you really want.
Step 3. Plan your meals
Even if you are not following a specific diet, creating a personalized meal plan could help you lose weight. You can organize your meals with the intent of your choice - for example to count calories, monitor the amount of carbohydrates or eat more protein. Use your meal plan to make it easier for you to choose what to eat and satisfy your palate's needs.
- Ideally, you should consult a dietician to get a personalized meal plan that takes into account your medical history and preferences;
- Plan meals for the next two or three days or a whole week. Make sure you include breakfast, lunch, dinner, and even snacks.
- You can use your meal plan to create a matching shopping list. In this way the visits to the supermarket will be more efficient;
- Even if you don't plan on following a specific meal plan, it is still essential to eat a healthy and balanced diet. For example, you should consume at least one food from each food group every day.
Part 2 of 3: Improving Your Lifestyle to Induce Weight Loss
Step 1. Make sure you are getting enough fluids
Drinking adequate amounts of water or natural sugar-free beverages every day can help keep your body properly hydrated. In the event of dehydration, the body sends messages to the brain that are sometimes misinterpreted as hunger and therefore can lead you to eat more than necessary. Any superfluous snack or snack inevitably hinders or slows down weight loss.
- The amount of fluids you should take daily to allow the body to function properly is about two liters. This is a good place to start, although in your specific case you may find that you need to slightly increase or decrease the amount based on your body weight and lifestyle.
- Always keep a bottle of water on hand. Having a reusable bottle available will help you keep track of how much you drink throughout the day.
Step 2. Get enough sleep each night
According to experts, it takes at least 7-9 hours of sleep a day to regain weight thanks to a healthier lifestyle.
- The results of the studies carried out show that people who sleep less than six hours a night are at greater risk of being overweight.
- Go to bed early and try to create a dark environment in the room. Turn off your mobile phone, computer and TV. In a dark and quiet room you will be able to sleep more soundly.
Step 3. Learn to choose the ingredients that are part of a balanced diet
Eating a balanced diet doesn't mean you have to restrict yourself. What matters is to eat at least one food from each food group every day, to provide the body with a wide variety of vitamins, minerals and other essential nutrients for overall health.
- Include a source of lean protein in every meal. Protein helps you feel full and satisfied for longer, so it can promote weight loss. Expect a serving of about 90-120 grams (roughly the size of the palm of your hand) of one of the following foods: beef, chicken or pork, fish, legumes, dairy products, eggs or tofu.
- Include fruit and vegetables in every meal. Both are low in calories, yet rich in nutrients, which means they provide the body with a wide range of vitamins, minerals, fiber and antioxidants. Including fruits and vegetables at breakfast, lunch and dinner can help you reduce the number of total calories you consume each day without forcing yourself to follow a real diet. Experts recommend that half of the plate be filled with vegetables or fruit at each meal.
- Go for whole grains and flours whenever possible. The reason is that they contain more fiber and other essential nutrients for health than refined ones. Try to eat one or two servings (30g each) of whole grains every day. In addition to wheat, you can include rice, spelled, rye, oats, quinoa, etc. Make sure the pasta and bread are 100% wholemeal before buying them.
- This is where moderation comes into play. You can satisfy the needs of the palate by varying the foods rather than abundant with the quantities.
Step 4. Have healthy snacks
One of the main reasons people stop eating is that they constantly feel hungry due to the wrong or excessive restrictions. Including healthy snacks between meals can help you feel satisfied from morning until night and keep hunger in check. It is also a good way to keep your metabolism active.
- Include one or two snacks one a day if you need them. Most snacks on the market have between 100 and 200 calories. The more caloric ones do not allow you to lose weight.
- Have a snack only if you feel the need. If you are not hungry or close to the time for the next meal, the wisest choice is to eat nothing.
- You can make a healthy snack by eating for example 100 grams of flaked cheese and a fruit, 60 g of raw ham, turkey or bresaola, 30-60 grams of cheese or carrots accompanied with hummus.
Step 5. Indulge in moderation
Being able to enjoy your favorite dishes or make an occasional tear is still part of a healthy and sustainable long-term meal plan. Even if you indulge in something sweet or extra every now and then, you can still be able to lose weight.
- Contemplate going to a restaurant for dinner, eating a piece of cake, or having an alcoholic drink as part of your meal plan. However, make sure that these are not frequent events, otherwise you will have a much harder time losing weight.
- When you plan to indulge in something high in calories or unhealthy, try to make improvements to other meals of the day or week to try to compensate for excess calories or fat. You could also do some extra physical activity, going to the gym one more time or taking a long walk in nature. Also, skip the mid-morning or afternoon snack.
Step 6. Consult your doctor
Make an appointment to discuss your desire to lose weight. He will be able to give you useful information based on your health conditions to allow you to lose weight in a healthy way.
- In addition, it may provide you with tools that will help you lose weight more easily. There are drugs that can reduce appetite that can be useful for example to fight obesity. These medicines are not suitable for everyone and in some cases they can be dangerous to your health, so it is important that your doctor examines you and analyzes your medical history before prescribing them.
- These medications may help you lose weight without affecting your current diet, but to get the best possible results you need to combine them with a specific diet and exercise program.
Part 3 of 3: Exercise to Lose Weight
Step 1. Try to be more active every day
The simplest thing you can do to lose weight without following a diet is to increase the level of physical activity you do regularly to complete your daily activities, for example when you walk to your car, go to the grocery store or go shopping. do household chores. Increasing the amount of exercise you do each day for routine occupations can help you achieve a healthy weight.
- Daily activities do not allow you to burn as many calories as a focused workout (for example 30 minutes of running). Nonetheless, they are useful for burning a small amount of extra calories and help improve mood and energy level.
- Try to stay more active throughout the day, for example by parking your car a few blocks away from the office or supermarket, using the stairs instead of the elevator, or standing up during commercial breaks.
- Try to be as sedentary as possible. Don't spend a lot of time sitting or lying down watching television or using the computer.
Step 2. Do aerobic exercise
Cardio or aerobic activities allow you to burn as many calories as possible in one minute. Regular cardio training can help you achieve a healthy weight, especially if you don't intend to diet.
- Experts recommend doing at least 150 minutes (two and a half hours) of moderate-intensity aerobic activity each week. For even better results, increase your training minutes further or try adding high-intensity cardio exercise (to burn more calories per minute).
- Cardio activities you can choose from include: running, walking, biking, aerobics, hiking, and using the elliptical.
- Consult a certified personal trainer to have a training plan prepared that takes into account your specific goals and physical conditions to avoid injury.
Step 3. Strengthen your muscles with a specific workout
Cardio exercise allows you to burn a good number of calories, but by developing muscle strength you can also lose weight and get back in shape. Schedule strength training one to three times a week.
- Strength training is essential for keeping body weight under control. This type of exercise helps you build and maintain muscle mass, which in turn causes an increase in your metabolic rate or the number of calories you burn throughout the day. Muscles are an active tissue that consumes calories throughout the day, even when resting.
- You can include weight training, isometric exercises like yoga or pilates, or use resistance bands.
Advice
- Eat regularly. Studies show that eating healthy snacks really helps keep hunger under control. Try to eat a lot of small, frequent meals instead of bingeing at lunch or dinner.
- Consult your doctor before starting any type of diet.
- The best way to lose weight is surely to develop new healthier habits in terms of diet, exercise and lifestyle. It has also been shown to be the best combination for maintaining long-term goals.
- Avoid processed foods and foods that contain sugars, they only give you a short-term energy boost and contain a lot of fat and calories.
