Weight loss generally occurs when the body consumes more calories than it takes in, which means you need to burn more calories through sport or ingest less at the table. To lose weight, many get rid of it through diet or exercise. Exercising regularly is helpful in losing weight, but in some cases it may not be practical due to health issues, time constraints, or lack of interest. However, research shows that nutrition plays a much more important role in losing weight than physical activity. It is easier to decrease your calorie intake by changing your diet rather than by burning a considerable amount of calories through sports. Making a few changes to your diet and lifestyle can help you lose weight healthily and effectively without any training.
Steps
Method 1 of 3: Change Your Diet to Lose Weight
Step 1. Count the calories
Weight loss programs usually require you to change your total calorie intake. Counting calories and being aware of how much you eat can help you lose weight. In general, you need to drop around 500-750 calories per day to lose half a pound or one pound per week.
- Try to figure out how many calories to eliminate from your diet by first calculating your daily calorie needs. Search for an online calorie calculator, then enter your weight, height, age, and activity level to calculate the daily calorie requirement that's right for you. Each person is different, so you should do a custom calculation.
- Don't consume less than 1200 calories per day. With a decidedly low-calorie diet, you run the risk of having nutritional deficiencies. In fact, you will not be able to consume enough food to meet your daily needs for vitamins, minerals and proteins.
- Be realistic. Since this weight loss program does not involve exercise, you may not shed the pounds as fast as you want. Eliminating 1000-1500 calories per day to lose more than one pound per week is unreasonable: the body will enter "famine mode" and desperately cling to these calories, hampering the weight loss process.
Step 2. Write a meal plan
If you are not going to exercise to burn calories, you need to reduce your calorie intake to lose weight. Drawing up a meal plan can help you define all the meals and snacks you will be having, adapting them to your predetermined caloric needs.
- Carefully write down all meals, snacks, and drinks. Define them every two or three days or once a week.
- Assign a certain amount of calories to each meal. For example, have a 300-calorie breakfast, two larger 500-calorie meals, and one or two 100-calorie snacks. This will help you choose which foods to eat throughout the day.
- Always include foods from the five food groups. Review the schedule to make sure you're getting adequate amounts of fruits, vegetables, whole grains, lean proteins, and dairy products.
- Planning all of your meals and snacks in advance can help you avoid making bad choices when you're in a hurry.
- Store food properly in the refrigerator, car, backpack or bag and keep it close at hand.
Step 3. Follow a balanced diet
If you monitor your calories and eat foods from the five food groups, you will lay a good foundation for weight loss. You should consume the following foods almost every day:
- Fruits and vegetables. They are consistent, satiating, low-calorie and low-fat foods. Not only are they ideal for losing inches around the waist, they also contain large amounts of the vitamins, minerals, fiber and antioxidants you need to stay healthy for a long time. Half of the meals should consist of fruit and / or vegetables.
- Lean proteins. Foods like poultry, eggs, pork, beef, legumes, dairy products, and tofu are excellent sources of lean protein. They will help you feel full longer and keep hunger pangs under control. Aim for 85-110 grams of protein per meal - roughly the size of a deck of cards.
- 100% whole grains. These foods are high in fiber, some vitamins and minerals. Quinoa, oats, brown rice, millet, pasta, and 100% whole wheat bread are some examples of grains to add to your diet. Limit them to about half a cup or 30 grams per meal.
Step 4. Make healthy snacks
If you're trying to lose weight, it's good to have a low calorie snack or two. They often help promote weight loss.
- Snacking is useful when more than five or six hours pass between meals. If you fast for hours, it is sometimes more difficult to stick to your schedule or portions due to hunger.
- Most snacks included in a weight loss diet should be carefully considered. They shouldn't exceed 100-200 calories.
- Here are some healthy ideas: 60g of dried fruit, a jar of Greek yogurt, a hard-boiled egg or a stalk of celery accompanied by peanut butter.
Step 5. Choose healthier preparation methods
Don't sabotage your plan with unhealthy techniques. Those that involve using a lot of oil, butter, sauces or condiments with a high fat content can stall the body or slow down weight loss.
- Try cooking methods that use low added fat. Try steaming, grilling, braising, roasting and simmering / boiling.
- Prefer extra virgin olive oil. When monounsaturated fats replace saturated ones (such as butter), they can help improve cholesterol values, thereby lowering the risk of cardiovascular disease and obesity.
- Avoid cooking techniques that involve using a deep fryer or frying in a pan. Also avoid methods that require a lot of butter, oil, or margarine.
Step 6. Drink enough
Good hydration is also essential for weight loss. Many times thirst feels like hunger and can lead to eating. Drinking enough can help you prevent this mistake and promote weight loss.
- Aim to drink about two liters or eight glasses of clear, sugar-free liquids a day. This is a general recommendation, but also a good starting point.
- Here are the liquids you can consume to promote weight loss: water, flavored water without sugar, classic tea and coffee without cream or sugar.
Step 7. Avoid alcohol and sugary drinks
They contain too many calories, which could hinder the weight loss program. If you want to lose weight, it is best to avoid them altogether.
- Here are some sugary drinks to avoid: sodas, sweetened tea, sweetened coffee, sports drinks, and fruit juices.
- At most, women could consume one glass of alcohol a day, while men could consume two. In any case, if you want to lose weight and maintain a healthy weight, alcohol should be avoided.
Method 2 of 3: Maintain a healthy weight
Step 1. Weigh yourself once or twice a week
Keeping track of your progress is important when trying to lose weight. Getting on the scale regularly can help you figure out if your weight loss program is effective and if you need to make changes.
- Remember that for healthy weight loss you should lose half a kilo or one kilo per week. Be patient and don't expect everything to happen instantly. It will be easier to maintain slow, steady weight loss over the long term.
- For accurate results, it is best to always weigh yourself at the same time, same day of the week, and wearing the same clothes (or without).
- If your weight loss has stalled or you've begun to gain weight, double-check your food schedules and journals to see if you can cut off other excess calories for the purpose of weight loss.
Step 2. Look for a support group
Having friends, family and co-workers to support you on this journey can help you continue to lose weight and maintain a healthy weight for a long time. Create a support group that allows you to keep on track.
- Ask other people you know if they want to lose weight. Many find it easier to tackle this path as a group.
- You can also look for support groups online or that meet in person once a week or a month.
- You can also contact a dietician for help: he will be able to customize your meal plan and support you throughout the process.
Step 3. Reward yourself
Knowing that a motivating and inspiring reward awaits you after you've crossed a milestone can motivate you to give it your all. Prepare bonuses to give yourself every time you reach a goal. Here are some ideas to try:
- Buying new shoes or clothes.
- Watch a game of a sport you enjoy.
- Get yourself a massage or other treatment at a spa.
- Avoid rewards that have to do with food, as they can make you fall back into old habits that are potentially harmful to weight loss.
Method 3 of 3: Making Lifestyle Changes to Lose Weight
Step 1. Start writing a food diary
Jotting down your meals, snacks, and drinks can motivate you to keep on track. Also, people who keep a diary usually lose more weight and maintain a healthy weight longer than those who don't track their progress.
- You can buy a diary or download a specific app. Try to write down what you eat every day, or almost. Remember this well: if you are consistent, you will be more likely to stay on track and stick to the schedule.
- Reread what you write. A food diary is a good resource for evaluating how your diet is progressing and whether it is effective for weight loss purposes.
Step 2. Get enough rest
Sleeping seven to nine hours a night is recommended for good health and well-being. It is also important for weight loss. Studies show that people who sleep less than six to seven hours a night or sleep poorly weigh more than those with healthy habits.
- Go to bed first. If you need to wake up early, try to go to sleep earlier to rest longer.
- For a deep, peaceful sleep, remove all electronic devices, such as your cell phone or computer, from your room.
- Try to have good habits to make sure you get the most benefit from your rest.
Step 3. Make everyday commutes, such as climbing stairs, walking to the car, and doing household chores more dynamic
You won't burn a lot of calories, but these habits can help you lose weight.
- While it is possible to lose weight without going to the gym or exercising regularly, having a moderately active lifestyle is certainly beneficial. Just increase the activities you do in your daily life to see weight loss, mood improvement and more energy.
- Try to make everyday activities more dynamic. Try parking farther than usual, take the stairs instead of the elevator, get up when commercials are on the television, text your colleagues in person instead of via email.
- Try to organize social gatherings that are a little more active than usual. Golf, swimming or a simple picnic in the park with friends are activities that will allow you to move (and get a breath of fresh air). If the weather isn't on your side, do something indoors, like dancing.
Advice
- Losing weight means losing more calories than you ingest, but it is also important that the calories consumed come from a well-balanced diet. Make sure you are getting adequate amounts of carbohydrates, proteins and fats to ensure that your body gets all the nutrients it needs.
- Bring a bottle of water with you. It will be easier to remember to drink and gradually it will become a good habit.
- Don't skip breakfast. It gets you fueled in the morning, speeds up your metabolism and sets you up for the day.
- Whenever you are hungry, try drinking water until you feel it go away. Dehydration is often confused with hunger. Water has no calories and does not harm any eating plan. It also helps with weight loss.
- Drink water before meals. Later you will be less hungry.
