Slim is perfect not only from an aesthetic point of view, but also from a health standpoint. Modern people usually lead a lifestyle far from healthy: the fact that eating harmful foods and an inattentive attitude towards the body leads to steady growth in our weight. Daily training helps lose unnecessary kilograms, but going to the gym after a tough workday is a feat, and we often make concessions and forget we need to participate in sports.
If you are always under stress, your weight is growing, and you don’t have time to go to the gym or do your physical effort at home, you can see where you want. In this article, we will discuss how to do weight loss in the gym.
How many kilograms do you want to say goodbye?
If you are obese and don’t know how many kilograms you need to lose, your body weight index should be calculated. In short, this index is the ratio of human body weight to growth. The index will show whether it is lacking in weight, either normal, overweight or obese. Subtracting this index is very easy. If the resulting figure is 25 to 29. 5, then your kilogram is unnecessary, if it exceeds 30, the diagnosis is pathetic - obesity.
How to lose kilograms without physical exercise, can you lose weight without exercise?
Do you have to live a sedentary lifestyle due to your work? Are you too tired of training? Are you not satisfied with the operating mode of the fitness center? You want to lose weight, but I don't want to exercise at all? Are you suffering from the problem of how to lose weight without eating and exercising or how to remove your stomach without physical exercise? There is a way out. In addition to physical exercise, there are many ways to lose weight without having to participate in exercise and diet.
18 points will help lose weight without effort:
1. We set achievable goals for weight loss
After learning about your weight index, you know how many kilograms of excess. Now another question arises: How long does it take to get rid of these kilograms? Many people set unrealistic goals for them and hope to lose a hundred kilograms in a short time, but they fail and give up. As a result, weight remains at the same level and confidence is lost in its strength. Research proves the fact that you need to set your goal to achieve, and then your weight will be systematically left and you can lose weight without eating and training. To get the maximum, you will have to go a long way. With weight, it's worth saying goodbye gradually, you don't need to ask how to lose weight quickly without exercise, but you need to do it gradually. First, we plan to reset 2-5 kg. Step by step, towards weight loss, we will be physically and emotionally prepared to succeed.
2. The target is best identified in writing
So you have decided on the number of kilograms you want to say goodbye, it's best to record it now. Often, as time goes by, the promises we give ourselves begin to be forgotten, and the self-proper promise is their place. Therefore, the number of kilograms you need to eliminate and the records of periodic updates of information are very important to achieve the results. Next to the precious numbers, you can point out the number of calories consumed per day, the duration of the walk, and the list of products that will help achieve your goals. This daytime progress is an important role for motivation and helps not to go down the road you expect.
3. Eat protein-rich products
If you need to reduce excess fat and exercise is not your horse, a product with high protein content will help. When protein is digested, the body burns more calories than when dealing with fat. Squirrels are digested slowly, so they stay in our stomachs for longer than fat or carbohydrates. The slow digestion of protein gives us a longer feeling of fullness. In other words, we don't feel hungry. The use of protein in the diet prevents loss of muscle mass. Greek yogurt, cheese, milk, pork, tuna and dried lentils are the richest products.
4. A lot of water should be drunk
Did you know that increasing daily water use can reduce calorie intake? Fresh drinking water relieves fatigue, headaches, migraines, and also helps with digestion, constipation and dehydration problems. It makes the skin glow and keeps body temperature. Try drinking about 500 ml of water 30 minutes before eating. This will reduce hunger, which means you eat a small amount.
5. Don't miss the food
Often, many people who want to lose weight quickly without training start skipping some meals. However, experts and scientists claim that this cannot be called a good idea. Finally, this behavior can only stimulate the appearance of the new centimeters around the waist. Another downside of eating meals is that you feel very hungry in the subsequent meals and end up eating more than usual. The human body needs certain nutrients to function normally. Through meals, we deprive the body of essential nutrients. When metabolism slows down, this causes the body to enter hunger mode, forcing us to feel tired, capricious and annoyed.
6. A few meals, not one, but a big one
Frequent meals are preferable, then you won't feel hungry than an impressively sized hearty lunch. Missed breakfast or lunch can cause an increase in blood insulin levels. Therefore, glucose is converted into fat rather than energy. In addition, high levels of blood cholesterol and imbalanced metabolism lead to other health problems. If you want to feel saturated, stay healthy and lose weight, consuming smaller calories, you should consider frequent and small amounts of food.
7. Let's eat slowly
When you look at delicious and appetizing food, you still need to swallow it all. However, if you choose to adhere to the right lifestyle, this strategy will not be correct. Numerous studies have shown that food absorption and thorough chewing process do not destroy appetite, but help gain appetite faster. Those who eat quickly and gain weight quickly are also quick. Slow absorption of food is directly related to feeling full, which will reduce your daily calorie intake and help you prevent weight gain.
8. We use smaller size plates and cups
When using large plates or bowls, we subconsciously tend to absorb most of them and end up eating more than we need. On the other hand, in smaller plates or bowls, the portion looks bigger, so we end up eating a small amount. Research shows that we can use plates, cups, tea and spoons to control our daily calorie intake. So if you want to lose a few kilograms, it's worth buying smaller dishes. A little trick to produce great results!
9. We say goodbye to harmful products
By unhealthy foods, we refer to products with lots of fat, sugar and calories. Foods, snacks and sugary syrups available in supermarkets usually contain a lot of fat and sugar. Due to their pleasant appetizing aromas, our diets go far beyond what we need. The pleasant taste of these foods soothes the taste receptors and forces us to be happier at this moment. So when we panic emotionally, we usually eat more than usual. Even an attractive type of food packaging can make us feel hungry. So if there is an intention to reduce weight, then with these excess people, you will have to say goodbye.
10. Choose products with high fiber content
If you feel hungry during the day, it’s better to choose a raspberry cup that supports it instead of a delicious hamburger. Raspberries, as well as several other products with high fiber content, can help lose weight. Foods with high fiber content have proven to help normalize the function of the intestines, control blood sugar and ultimately help reduce cholesterol. Raspberries, apples, blueberries, strawberries, peas, oatmeal, and peas are cooked – not only fiber – foods rich in fiber, but also provide you and your family with delicious food.
11. In Snacks - Pistachio
If you are looking for something that will have no calories, then you should be careful about pistachios. In addition to losing weight, they are also good at mineral sources such as copper, iron, magnesium, zinc and potassium, as well as vitamin E and carotene. Pistachios also help metabolism and the production of red blood cells, in other words, red blood cells.
12. Choose green tea instead of sweet drinks
It’s no secret that sweet drinks are so popular now, such as soda and other soft drinks contain sugar dosages. Addiction to this drink can lead to obesity, all because they contain a lot of calories. In addition to weight problems, there are two types of teeth problems with various heart diseases and diabetes. How to replace soda when you feel craving? Answer: Green tea. It contains a unique catechin that helps remove nasty kilograms. In addition, green tea also reduces the risk of diabetes, cardiovascular disease, dental infections and even cancer. So what are we waiting for? Wallet - On hand, I ran to the nearest supermarket and bought a pack of high-quality green tea.
13. We sleep as much as possible
Now there is so much entertainment in the world that there is no time to sleep at all, we are already sleeping after midnight. In the morning, you must get up early to avoid attracting the eyes of your colleagues and bosses. Therefore, we sacrificed a dream. But, research worth listening to shows that weight loss is faster than those who take hours. Those who are saved in their dreams will lose weight very slowly. When we eat at night, our body produces a hormone grerine, which causes hunger. We feel the desire to eat and eat at night. Those who sleep for hours can improve memory and concentration. Neither stress nor frustration are afraid of them.
14. We prefer the stairs of the elevator
It seems that the elevator helps save valuable minutes on the way to the office and vitality, but it doesn't have any benefits. We don't lose a calories when we rise up on the elevator, but at the same time, if we choose stairs, the calories burn twice as much as a regular walking process. If your office is too high and then go up the elevator, take a few floors as early as possible and walk. In addition to burning calories, climbing stairs can also strengthen the muscles in the legs, increase the density of bone tissue, lower blood pressure, and even reduce the risk of premature death.
Note: People with heart, knees, or ankle joints should avoid this exercise, otherwise you will need to consult a doctor before choosing to climb stairs as a daily training.
15. Walk in the morning and after eating
Often, those with overweight problems are less emotional, have low strength breakdown and energy. So it's worth getting up early and going out for a walk in the morning, which will charge the energy throughout the day. If you don't have time to attend classes every day at the gym, a half-hour walk will help change them and heat your body. In addition, the fresh air will cheer up and the day will pass more fruitful. A good morning walk will help lose weight and improve appetite and build nighttime sleep. Walking immediately after eating is as important as the morning promenade. Studies have shown that walking half an hour immediately after eating can help significantly lose weight. Due to the increase in insulin levels after eating, the body tends to store more fat and can stop this fat by strolling after dinner.
Note: Those who experience relaxed fatigue or other problems after eating can take a walk half an hour after dinner.
16. Some seasonings won't hurt
Some spices contain antioxidants, including cloves, black pepper, cinnamon, oregano chili powder. They keep the negative effects of fat in foods at levels. Foods containing a lot of fat are responsible for an increase in the amount of triglycerides in the blood. Adding antioxidant flavors to foods will greatly reduce the amount of triglycerides.
17. Take food in a calm atmosphere: no electronics!
It’s great to sit in front of the TV at night, sit in front of the TV and relax in the company of a square friend, but it’s very easy to lose the amount of food you eat. Many studies have shown that increased attention to absorbing food (in computers, television, and others) increases consumption. Therefore, the ancient principle of "deaf" has not lost its correlation with it today, so there is no phone call to chat with friends at lunch or dinner.
18. Practice thoughtful nutrition
Sometimes, it is difficult to follow dietary rules. Hunger often has the mind of the person who tries to sit on her. If it refers to the power process, it is easy to solve this problem. This nutritional principle will prevent you from getting into the psychological trap of excitement due to overeating and will become a loyal companion on the road to weight loss.