Being slender is perfect not only on the aesthetic side, but also from the point of view of health. A modern person often leads a lifestyle away from a healthy one: eating harmful foods, an uninhabituated attitude towards his body leads to the fact that our weight is growing constantly. Daily training helps to lose unnecessary kilograms, but after a hard working day, going to the gym is equivalent to doing businesses and often we make concessions and forget that we have to practice sports.
If you are 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 you looked where you need. In this article we will talk about how to lose weight without physical exercises in the gym.
How many kilograms will have to say goodbye?
If you suffer from obesity and you don't know exactly how many kilograms you have to lose, then you should calculate the body mass index. In simple words, this index is the relationship between human weight and growth. The index will show if there is a lack of weight, or you have normal, overweight or obesity. It is very easy to subtract this index. If the resulting figure varies from 25 to 29, 5, then you have unnecessary kilograms and if more than 30, the diagnosis is sad - obesity.
How to lose kilograms without physical activity, is it possible to lose weight without sport?
Because of your work, do you have to conduct a sedentary lifestyle? Are you too tired of training? Are you not satisfied with the operating mode of the fitness center? Do you want to lose weight, but I don't want to play sports at all? Are you tormented by the question of how to lose weight without diets and sports or how to remove the stomach without physical exercises? There is a way out. In addition to physical activity, there are several ways to lose weight without practicing sports and without diets.
18 points that will help to lose weight without effort:
1. We set ourselves a achievable goal to reduce weight
After learning the body mass index, you learned how many kilograms are superfluous in you. Now another question arises: how long will it take the process of eliminating these kilograms? Many fix them unrealistic goals and want to lose weight of one hundred kilograms in a short time, but fail and give up. Consequently, the weight remains at the same level and faith is lost in its strength. Studies demonstrate this fact: you have to set achieving goals, so the weight will be systematically left and you can lose weight without diets and workouts. To get a maximum, you will have to do a lot. With weight it is worth saying goodbye gradually, it is not necessary to ask the question about how to quickly lose weight without sport, but it is necessary to gradually go to this. To begin with, we plan to restore 2-5 kg. Step by step, moving towards weight loss, we will be physically and emotionally ready to be successful.
2. The goal is better to identify in writing
So, you have decided the number 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 have given us begin to be forgotten and the car -gustification arrives in their place. Therefore, the record of the number of kilograms of which you need to get rid of you and the updating of regular information is extremely important to obtain the result. Next to the beloved figure, you can indicate the number of calories consumed every day, the duration of the walks and a list of products that will help to achieve your goal. This piece of day progress plays an important role as a motivating factor and helps not to get off the planned path.
3. Eat products rich in protein
If you need to drop excess fat and sport is not your horse, then the products with a high protein content will come to your aid. The human body burns more calories when the protein is digesting than when it elaborates fats. The squirrels are slowly digested and therefore remain in the stomach and in the longer intestine of fats or carbohydrates. The slow digestion of proteins gives us a longer feeling of satiety. In other words, we feel less hungry. The use of proteins during a diet prevents muscle mass loss. Greek yogurt, cottage, milk, pork, tuna and dry lentils are the richest products.
4. The water should be very drunk
Do you know that an increase in daily water consumption can reduce calorie intake? Fresh drinking water relieves fatigue, headache, migraine and also helps problems with digestion, constipation and dehydration. It gives the skin a glow and keeps the body temperature. Try drinking about 500 ml of water 30 minutes before eating. This will reduce the feeling of hunger, which means that you eat less.
5. Don't lose food meals
Many people who want to lose weight quickly without training, as a rule, begin to jump some meals. However, experts and scientists say that this cannot be called a good idea. In the end, this behavior can only stimulate the appearance of new centimeters around life. Another disadvantage of the passage of food meals is that you feel extremely hungry during the next meal and in the end you eat more than usual. The human body needs certain nutrients to function properly. Passing the meals, we deprive the body of the necessary nutrients. This brings the body to the method of hunger, when the metabolism slows down, forcing us to feel tired, capricious and irritated.
6. Several small meals instead of one, but large
Frequent meals are more preferable, so you will not feel very hungry for an abundant lunch of impressive size. A missed breakfast or lunch can cause an increase in the level of insulin in the blood. Therefore, glucose is converted into fat and not in energy. In addition, a high level of cholesterol in the blood and a unbalanced metabolism lead to other health problems. If you want to feel saturation, stay healthy and lose more weight, consume smaller calories, then you should consider the problem of frequent and small portions of food.
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 right way of living, this strategy will not be true. Numerous studies show that the process without haste for food absorption and in -depth chewing will not ruin the appetite, but rather it will help to get quite faster. Those who eat quickly and increase even quickly. The slow absorption of food is directly related to the feeling of satiety, which will reduce the daily intake of calories and help you prevent weight gain.
8. We use the smaller dishes and cups
When using large dishes or bowls in the portion, we unconsciously tend to absorb great portions and in the end we eat more than we need. On the other hand, in a smaller plate or bowl, the portion seems larger and therefore, in the end, we eat less. Studies show that we can control our assumption of daily calories with 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 great effect!
9. We greet harmful products
With unhealthy foods, we mean products with a high amount of fats, sugars and calories in general. Elose foods, snacks and sweetened syrup, which are available in supermarkets, usually contain a large amount of fat and sugar. Because of their delightful appetizing aroma, we eat much more than necessary. The pleasant taste of these foods soothes the receptors of taste, forcing us to feel happier at this moment. So when we panic emotionally, therefore, as a rule, we eat more than usual. Even an attractive type of food packaging causes us a feeling of hunger. Therefore, if there is the intention of dropping weight, then with these excesses you will have to say goodbye.
10. Choose products with a high fiber content
If you feel hunger during the day, it is better to make a choice in favor of a cup of raspberries than a delicious hamburger. Lamponi, together with many other products with a high fiber content, can help to lose weight. It has been shown that food with a high fiber content helps normalize the functioning of the intestine, controls blood sugar and eventually helps to reduce cholesterol. Raspberry, apples, blueberries, strawberries, pears, oatmeal and boiled peas - these are not only foods rich in fiber, but also delicious food for you and your family.
11. And on the snack - pistachios
If you are looking for, what would not have a caloric to eat, then you should pay your attention to 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 carotenians. Pistachios are also good for the metabolism and the production of red blood cells, in other words, red blood cells.
12. Choose green tea instead of sweet drinks
It is not a secret that in sweet drinks that are so popular now, such as soda and other soft drinks, contains a dose of sugar sugar. Dependence on these drinks can cause obesity and everything because they contain an excessive number of calories. In addition to weight problems, problems with teeth may occur, for example caries, as well as various heart disease and diabetes of two types. And how to replace the soda when exorbitant thirst occur? Answer: green tea. It contains a single catechin, it helps to remove the hated 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 hand and run to the nearest supermarket for a pair of excellent green tea packs.
13. We sleep as much as we need
Now there are so many entertainment in the world that there is simply no time to sleep and we will go to bed already after midnight. And in the morning you have to get up early not to get the eyes of colleagues and bosses. Therefore, let's sacrifice a dream. However, it is worth listening to studies that say that the weight is lost faster than those who sleep the required number of hours. And those who save in a dream lose weight extremely slowly. While we eat at night, our body produces a hormonal Grelin, which causes a feeling of hunger. We feel the desire to eat and eat the night. Those who sleep the prescribed time improve memory, attention. Neither stress nor depression are afraid of them.
14. We prefer the elevator scale
It would seem that the lift helps to save precious minutes on the road to the office and vitality, but there is no benefit from it. While getting on the lift, we do not lose a single caloric, but at the same time, if we choose a staircase, the calories are burned twice as much as during a normal walk. If your office is too high, then go on the lift, get out of some floor before and go on foot. In addition to burning calories, climbing the stairs strengthens the leg muscles, increase the density of the bone tissue, reduce blood pressure and even reduce the risk of premature death.
Note: people with hearts, knees or ankle joint should refrain from these exercises or you need to consult a doctor before choosing a climb on the stairs as daily training.
15. Walk in the morning and after eating
As a rule, those who have overweight problems have a bad mood, a rupture of strength and low energy. Therefore, it is worth getting up early and going out to take a walk in the morning, will load energy for the entire day on the way. If you don't have time for daily lessons in the gym, half a walk will help you replace them and heat the body. In addition, the fresh air will slow down to you and the day will spend more fruitful. A good morning walk will help to lose weight and also improve appetite and establish night sleep. The walk immediately after eating is as important as the morning walk. Studies show that half an hour walks immediately after eating helps to significantly reduce weight. Due to the increase in the insulin level after eating, the human body tends to keep fatter and this can be prevented by taking the habit of walking after dinner.
Note: those who have an easy effort or other problems when I walk after eating can go for a walk half an hour after dinner.
16. A small dressing will not hurt
Some spices contain antioxidants, including cloves, black pepper, cinnamon, oregano, paprika. They level the negative effects of fat contained in food. A food product containing many fats is guilty of an increase in the amount of triglycerides in the blood. The addition of antioxidant spices to food will significantly reduce the amount of triglycerides.
17. Take food in a calm atmosphere: no electronics!
It is so nice to sit in the evening in front of the TV, take a huge package of popcorn and cola and relax in the company of a square friend, but it is therefore very easy to lose control of what you eat. Many studies indicate that inattention in the absorption of food (in front of a computer, TV and more) increases the amount of consumption. Therefore, the good old principle of "deaf and it" does not lose its relevance for this day, so there is no TV and chat with a friend on the phone during lunch or dinner.
18. Practical caring nutrition
Sometimes it is very difficult to adhere to the rules of the diet. Hunger often takes possession of the mind of the one who is trying to sit on her. It is easy to cope with this problem if it refers to the current process. This nutritional principle will allow you not to fall into a psychological trap of excitement due to the excess of food and will become a faithful companion on the path of weight loss.