Being thin is perfect not only on the aesthetic side, but also from the point of view of health. A modern person often leads to a lifestyle far from being healthy: eating harmful foods, an attitude unattached towards your body leads to the fact that our weight is constantly growing. Daily training helps lose unnecessary kilograms, but after a difficult working day, going to the gym equals feat, and we often do concessions and forget that we need to practice sports.
If it is constantly in a state of stress, and the weight is growing, and there is no time to go to the gym or for physical effort at home, then he looked where he needs. In this article we will talk about how to lose weight without physical exercises in the gym.
How many kilograms will they have to say goodbye?
If you suffer from obesity and do not know exactly how many kilograms you need to lose, then you must calculate the body mass index. In simple words, this index is the relationship of human weight and growth. The index will show if there is a lack of weight, whether it has normal, overweight or obesity. It is very easy to subtract this index. If the resulting figure varies from 25 to 29. 5, then it has 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?
Due to your work, do you have to lead a sedentary lifestyle? Are you too tired of training? Are you not happy with the operative mode of the gym? Do you want to lose weight, but I don't want to practice sports at all? Are you tormented by the question of how to lose weight without diets or sports or how to eliminate stomach without physical exercises? There is an exit. In addition to physical activity, there are several ways to lose weight without practicing sports and without diets.
18 points that will help lose weight without effort:
1. We establish an attainable objective to reduce weight
Upon learning of the body mass index, he 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 established unrealistic objectives and want to lose weight in a hundred kilograms in a short time, but they fail and surrender. As a result, weight remains at the same level, and faith is lost in its strength. Studies demonstrate this fact: it must establish satisfactory objectives, then the weight will be systematically left and can lose weight without diets and training. To achieve a maximum, you will have to go a long way. With the weight it is worth saying goodbye, you do not need to ask how to lose weight quickly without sports, but you must gradually go to this. To start, we plan to restore 2-5 kg. Step by step, advancing towards weight loss, we will be physically and emotionally ready to succeed.
2. The objective is better to identify in writing
So, you have decided the amount 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, began to be forgotten and the car -justification reaches its place. Therefore, the record of the number of kilograms that you need to get rid of, and the regular information update is extremely important to achieve the result. Next to the appreciated figure, you can indicate the amount of calories consumed every day, the duration of the walks and a list of products that will help achieve their goal. This day progress plays an important role as a motivating factor and helps not to get off the planned path.
3. Eat protein products
If you need to drop excess fat, and sport is not your horse, then products with a high protein content will come to your aid. The human body burns more calories when the protein is digesting that when it processes the fats. The squirrels are digested slowly and, therefore, remain in our stomach and in the intestines longer than fats or carbohydrates. The slow digestion of the protein gives us a longer feeling of satiety. In other words, we feel less hungry. The use of proteins 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 must 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 brightness and keeps the body temperature. Try to drink around 500 ml of water 30 minutes before eating. This will reduce the feeling of hunger, which means you eat less.
5. Don't miss food meals
Many people who want to lose weight quickly without training, as a rule, begin to omit 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 food is that you feel extremely hungry during later food and, ultimately, eat more than usual. The human body needs certain nutrients to function properly. When the meals pass, we deprive the body of the necessary nutrients. This leads the body to the mode of starvation, when metabolism slows down, forcing us to feel tired, capricious and irritated.
6. Several small meals instead of one, but big
Frequent meals are more preferable, so it will not feel very hungry than an abundant lunch of impressive sizes. A breakfast or lost lunch can cause an increase in blood insulin level. Therefore, glucose becomes fat, and not energy. In addition, a high level of cholesterol in the blood and an unbalanced metabolism leads to other health problems. If you want to feel saturation, remain healthy and lose more weight, consuming smaller calories, then you should consider the problem of frequent and small food parts.
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 correct way of life, then this strategy will not be true. Numerous studies show that the process without food absorption and thorough chewing will not spoil the appetite, but will help to be enough faster. Those who eat fast and increase also quickly. The slow absorption of food is directly related to the feeling of satiety, which will reduce daily calorie intake and help it prevent weight gain.
8. We use plates and smaller volume cups
When we use large dishes or bowls in the portion, we unconsciously tend to absorb large portions and, ultimately, we eat more than we need. 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 dish, cup, tea and spoons. Therefore, if you want to lose a couple of kilograms, it is worth buying smaller dishes. A small trick that produces a great effect!
9. We say goodbye to harmful products
For unhealthy foods, we refer to products with a large amount of fat, sugar and calories in general. Elose food, sandwiches and sugary syrup, which are available in supermarkets, generally contain a large amount of fat and sugar. Due to his lovely appetizing aroma, we eat much more than required. The pleasant taste of these foods relieves flavor receptors, which forces us to feel happier at this time. Therefore, when emotionally panic, then, as a rule, we eat more than usual. Even an attractive type of food packaging makes us a feeling of hunger. Therefore, if there is an intention to lose weight, then with these excesses you will have to say goodbye.
10. Choose products with a high fiber content
If you feel hungry during the day, it is better to make a decision in favor of a cup of raspberry than a delicious hamburger. The raspberries, along with several other products with a high fiber content, can help lose weight. It is demonstrated that foods with a high fiber content help normalize the functioning of intestines, controls blood sugar and, ultimately, helps reduce cholesterol. Raspberry, apples, blueberries, strawberries, pears, oats, as well as boiled peas: these are not only fiber -rich foods, but also delicious food for you and your family.
11. And in the sandwich - pistachos
If you are looking, what would not have a calorie to eat, then you must 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. Pistachos 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 so popular now, such as soft drinks and other soft drinks, it contains a dose of sugar. Addiction to such drinks can cause obesity, and all because they contain an excessive number of calories. In addition to the problems with weight, problems with teeth, for example, tooth decay, as well as the various heart disease and two types diabetes. And how to replace soft drinks when you experience exorbitant thirst? Answer: Green tea. It contains a unique catequina, helps eliminate hate 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 the hand and running to the nearest supermarket for a pair of packages 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 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 the weight is lost faster than those that sleep the number of hours required. And those who save in a dream lose weight extremely slowly. While we eat at night, our body produces a Grelin Hormone, which causes a feeling of hunger. We feel the desire to eat and eat at night looking. Those who sleep prescribed time improve memory, attention. Neither stress nor depression are afraid of them.
14. We prefer the elevator staircase
It seems that the elevator helps save beautiful minutes on the way to the office and vitality, but there is no benefit from it. While we get up in the elevator, we do not lose a single calorie, but at the same time, if we choose a ladder, then the calories are burned twice as a regular walk. If your office is too high, then go up to the elevator, leave some floors before and go on foot. In addition to burning calories, climbing the stairs strengthens leg muscles, increases bone tissue density, reduces blood pressure and even reduces the risk of premature death.
Note: People with hearts, knees or ankle joint should refrain from such exercises, or should consult a doctor before choosing a climb on the stairs as their daily training.
15. Walk in the morning and after eating
As a general rule, those who have overweight problems have a poor mood, a collapse of strength and low energy. Therefore, it is worth getting early and going for a walk in the morning, it will load energy throughout the day. If you do not have time for the daily classes in the gym, then a half -hour walk will help replace them and heat the body. In addition to this, fresh air will encourage your mind and the day will spend more fruitful. A good morning walk will help lose weight, and will also improve appetite and establish night sleep. The walk immediately after eating is as important as the morning ride. The studies show that half an hour walk immediately after eating helps significantly reduce weight. Due to the increase in insulin level after eating, the human body tends to store more fat, and this can be prevented by having the habit of walking after dinner.
Note: Those who experience easy fatigue or other problems walking after eating can walk half an hour after dinner.
16. A small seasoning will not hurt
Some spices contain antioxidants, including nails, black pepper, cinnamon, oregano, paprika. They level the negative effects of the fat contained in food. A food product that contains many 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 quiet environment: without electronics!
It is great to sit at night in front of television, take a large package of corn and tail popcorn and relax in the company of a square friend, but, therefore, it is very easy to lose control of how much it eats. Many studies indicate that lack of attention in food absorption (compared to a computer, TV and others) increases the amount of consumption. Therefore, the good principle of "deaf and" does not lose its relevance for today, so there is no television or talk with a friend on the phone during lunch or dinner.
18. Practice reflexive nutrition
Sometimes it is very difficult to adhere to the diet rules. Hunger often takes possession of the mind of the one who is trying to sit on her. 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 trap of emotion due to excess eating and will become a faithful partner on the path of weight loss.