How to lose weight without dieting?

The "heroine elegance" of the nineties was replaced by a fad for a healthy lifestyle and sport. If a couple of decades ago, the detail of the model was enough to be considered a beauty, then the modern standard is a fitting and athletic figure. However, regular exercise in the gym requires time, which not every woman has. Yes, and strict diets that promise a loss of 10 pounds a month are by no means a universal remedy. But how to lose weight without dieting and exercising? Do not believe those who say it is impossible. Maybe, if you approach weight normalization wisely.

How to calculate your body mass index and why you need it

If you are looking for a way to lose weight without dieting, the first thing you need to do is calculate your BMI - your body mass index. This is necessary to objectively assess the weight, figure and correct goal setting. Without a BMI, the desire to lose weight will be vague, vague because you will not know your optimal weight.

The body mass index is a conditional value created by physicians to estimate human weight. It is the ratio between body weight and height. Calculate using the formula: weight in kilograms divided by height in meters squared. For example, your height is 170 cm This is 1, 7 m, so we multiply 1, 7 by 1, 7 and get 2, 89 meters squared. Let's say your current weight is 75 kg. So to calculate BMI, you have to divide 75 by 2. 89. It turns out 25. 95. This is your body mass index.

We compare this figure with the interpretation of the World Health Organization. Please note that there may be other ways to interpret BMI online, but they are questionable. Focus on WHO assessment:

• 16 and less - a significant lack of mass;
• 16-18, 5 - insufficient body weight;
• 18, 5-25 - norma;
• 25-30 - excess weight;
• 30-35 - first degree of obesity;
• 35-40 - second degree of obesity;
• 40 and above - severe obesity.

So 25. 95 is the lowest threshold for "overweight". That means, you do not need to lose so much at the rate: 5 kg. If you lose 10 kg, the weight will still be within the medical norm. Therefore, you can set yourself such a goal.

But what if your BMI is already in the 20-22 range? This means that you almost certainly should not lose weight at all. Of course, body mass index does not take into account the features of the complexion, you may not have enough muscle tissue or light bone. However, if after weight loss your BMI is below normal, it is better not to risk your health and not pursue weakness. When you are not happy with your figure at the same time, it may not be the weight but the need to strengthen the muscles.

If your BMI is 30 or higher, then you should definitely consult an endocrinologist before losing weight. Because with a high degree of probability, you need medical help to normalize your weight.

This should not be forgotten

• Do not use automatic BMI calculators, calculate the index yourself. Some calculators intentionally inflate the results in order to force you to purchase goods and services featured on the same site.
• Remember that BMI is an approximate value, the index does not take into account many parameters such as complexion features, skeletal weight, and even gender and age. Therefore, take BMI as a guide, but not as the ultimate truth.
• For a more accurate assessment of your condition, use a special device to determine the percentage of adipose tissue in the body. This indicator will give you a more accurate idea of how many pounds you need to lose weight and if you need to lose weight at all. Because 75 kg of muscle is not at all the same as 75 kg of adipose tissue.

Reasons for weight gain

To determine how you can lose weight without dieting, you need to understand the causes of weight gain. It's one thing if you eat a whole chocolate cake every night before bed. It is a completely different matter if you suffer from endocrine diseases, lead a sedentary lifestyle and do not get enough sleep regularly. So what are the reasons for weight gain?

• Unbalanced diet. The only way to get an objective overview of your diet is to write down what and when you eat. Sounds boring, but otherwise your opinion of your food will not be objective. You may feel like you are not eating much, but in practice, you will lose sight of the many foods or high-calorie alcohol. Therefore, keep a food diary for a week or two, and then reread it and evaluate how healthy your diet can be considered.
• Eating disorder. A food diary can help identify this problem as well, but eating disorder is a serious medical problem that you can not manage yourself. You will need the help of an endocrinologist and a psychotherapist specializing in eating disorders. Possible symptoms of the disorder are guilt after eating, eating without feeling hungry, alternating strict diets with "breakdown", discomfort when you have to eat with others, etc.
• Sedentary lifestyle. Maybe your diet is in perfect order, but you are moving very little. Evaluating your activity during the day will help special apps or a regular step counter on your smartphone.
• Regular lack of sleep and chronic stress. Unfortunately, lack of sleep can be the cause of many health problems, indirectly it can even be a trigger for the development of diabetes. In addition, the body, exhausted from lack of sleep, uses food as an additional source of energy, so you eat more.
• endocrine disorders. Metabolic syndrome, type 2 diabetes mellitus, PCOS are not a complete list of disorders that can be associated with weight gain. Assess your physical and emotional state: are there any other symptoms that indicate health problems?

Discover the reason to determine how you can lose weight without keeping a diet at home. Eliminate the cause of excess weight first: consult a doctor and seek treatment, if necessary. Try to reorganize your sleep / wake schedule if you do not get enough sleep. It is not necessary to exercise hard to correct a sedentary lifestyle. Sometimes it is enough to walk regularly, to walk in the fresh air.

This should not be forgotten

• If you have gained more than 5 kg in a month, although your diet and lifestyle have not changed, consultation with a therapist and endocrinologist is a must. You are almost certainly dealing with a medical problem.
• If you do not complain about your health but still decide to discuss weight loss issues with a specialist, he should be a certified physician and not a fitness trainer, trainer or a person who sells "weight loss marathons" online. The human body is a very complex system and sometimes even a medical education is not enough to give good advice to lose weight. Athletes, models, fitness enthusiasts can not be considered "pro" in these matters.

How to lose weight without dieting

Strange enough, but the first thing to do to lose weight is to hide the scales in the pantry. You do not need to weigh yourself every day, even if you can. Once a week is enough. Regular weighing creates neurosis, extra stress and this hinders weight normalization.

To be in shape without heavy dieting and exercise, you will need to change your lifestyle. Yes, it is not easy, but it is the existing lifestyle that has led your body to be overweight. In addition, you will not only lose weight, but you will generally feel better if you try to adopt a healthier lifestyle. What does this mean?

Even with a healthy lifestyle, you need to consult a doctor at the right time. Regardless of whether your health problems affect the figure or not. After daily worries, it can be difficult to find time and money to visit a doctor, but this is a task of great importance. Your health and well-being should come first.

A healthy lifestyle is a good night's rest. Tips for getting enough sleep are easier than following this advice, especially if you work hard and have children in the family. However, an 8-hour night's sleep is half the battle. Try to make a choice in favor of sleep always. Do you wake up two hours early for a run or go to bed before work? Get enough sleep. Do you sleep longer or take a walk around the city at night? Sleep more.

A healthy lifestyle is a moderate physical activity. We are not talking about grueling exercises. However, lack of movement damages the spine, nervous system and endocrine. Take a walk every day, get simple exercises at home for morning or evening exercises. Find a form of physical activity that you enjoy and that can become part of your routine. They can be long walks, jogging, yoga, dancing, active outdoor games - everything, as long as you like to move.

Finally, to lose weight without dieting, you will need to rethink your approach to nutrition. A balanced diet is not synonymous with a low calorie diet. On the contrary, it provides you with enough energy, but does not contribute to weight gain.

Principles of a balanced diet

• The basis of the diet are cereals, legumes, vegetables and fruits, and meat products should be less than a third of the service. Add nuts, seeds, herbs to your diet.
• Minimize alcohol, sweets, rich, fatty, smoked and fried foods in the pan. If you can not completely give up these products, eat them in small portions and not every day. Let them be a nice exception, but not the rule in the diet.
• Gradually reduce the amount of sugar. Sugar is a great source of energy, but it creates an increase in blood glucose and also extinguishes the pleasure of other foods.
• Eat 5 times a day. Unexpected, right? To lose weight without any home diet, you need to eat more often, not less often. Do not skip meals: breakfast, lunch, dinner and at least two afternoon meals in between. However, the portions should not be too large.
• Try to eat high-calorie foods in the morning. If you want to treat yourself to a bun or a piece of chocolate, do it in the morning. Dinner should be easy.
• Do not eat less than two hours before bedtime. Give your body a chance to absorb food before you go to bed.
• Do not skip breakfast. This is the main meal, the lack of a full breakfast often makes you overeat at dinner and lunch or stop fast food and sweets on the go.
• Do not starve. Among people who want to lose weight, there is an opinion that the most effective way to lose weight is to organize a hunger strike for the body. It is harmful, ineffective and in the long run threatens overeating as well as metabolic disorders.

Avoid alcoholic beverages - they are high in calories and provoke a feeling of hunger. Replace frying in pan with grilled or oven-baked dishes. Let them be fried, greasy, smoked a rare delicacy on the table. For snacking, you can get sugar-free yogurt, fruits, nuts, whole-grain bread sandwiches. But avoid all kinds of fast foods if you want to lose weight without diet and exercise.

Common Mistakes When Trying To Lose Weight

The worst mistake you can make when trying to lose weight is to try to lose weight fast. A normal and healthy weight loss rate is 2-5 kg per month. If you lose weight fast, it is stressful for the body. In addition to being unhealthy, in the future it is fraught with the fact that the lost mass will return and there is a possibility that you will weigh even more. Moreover, over time, radical diets and exercises cease to function: even when starving, the body does not lose adipose tissue. To not be in this situation, do not try to lose weight too fast.

The second common mistake is the complete rejection of fats. Fats are an essential part of the diet. However, give preference to vegetable fats, not animal fats and make sure their portion in the menu is low.

The third mistake is a sharp reduction in calories. For example, a person calculates the optimal number of calories and drastically reduces portions. However, scientific studies have shown that it is impossible to cut the diet by more than 20% of the usual number of calories. Therefore, even if you eat too much, reduce the calories gradually.