To control and lose weight of the body, in addition to following a reasonable diet, burning energy is equally important. This article will provide you with an effective and healthy how to lose weight without dieting.
Divide into several small meals in 1 day
Fitness expert Jorge Cruise recommends eating five times a day, including a small dessert. You can eat any of your favorite foods, as long as you follow a strict schedule.
According to Cruise expert, enjoying meals every 3 hours will enhance the body’s ability to burn fat.
Insufficient consumption may trigger your body’s “anti-hunger” response, leading to calorie conservation, fat storage, and muscle catabolism for energy. If you stick to eating every 3 hours, you will continuously set your metabolism to high and burn fat throughout the day.
Drink water before meals
According to Healthline, research has shown that drinking about 500ml of filtered water 30 minutes before a meal can help weight loss for obese adults. After 12 weeks, those who drank a lot of water before all three main meals lost an average of 4 kg.
This may be because water gives a feeling of fullness, so you won’t have the need to eat as much food afterward. Drinking water regularly also boosts energy and has beautiful skin.
Reduce sugar and starch – How to lose weight effectively
One way to lose weight fast is to cut down on sugar and carbs and replace it with whole grains. At that time, you will feel less hungry, eat fewer calories. With this plan, you will burn stored fat for energy.
If you choose to eat whole grains with a calorie deficit, you will absorb more fiber, which leads to slower digestion, and a longer feeling of fullness.
Eat more protein-rich foods – How to lose weight safely
Each of your meals should include: protein, fat, vegetables, a small portion of complex carbs like whole grains.
Eating a recommended amount of protein is essential to maintaining health and muscle mass while losing weight.
There is a lot of evidence that, eating enough protein can prevent the risk associated with heart disease, reduce cravings. Men need to eat 56-91g of protein per day, women need 46-57g.
A diet with adequate protein can reduce cravings and obsessions about food by 60%; halve the desire to eat late at night.
Healthy sources of protein include: chicken, salmon, shrimp, legumes, vegetables, tofu.
Eat more fiber, increase vegetables
Enjoy plates filled with leafy greens. They are packed with nutrients and you can eat a huge amount without adding a lot of calories and carbs.
Vegetables for a low-carb, low-calorie plan: broccoli, cauliflower, spinach, cabbage, cabbage, lettuce, cucumber, tomato…
Eat breakfast on time
Eating breakfast on time can help you lose weight without dieting. In former times, breakfast was commonly regarded as suitable between 6 am to 10 am. However, according to Professor Tim Spector from King’s College London (UK), a more advantageous approach for weight loss would involve delaying breakfast until 11 am. This recommendation is rooted in the observation that dinner is now typically consumed later compared to previous generations, with many individuals concluding their last meal around 9 pm.
According to the Daily Mail, eating breakfast at 11am is the only way to achieve a 14-hour fast. Evidence shows that this is the healthiest gap for metabolism and weight loss.
Following this strategy for several months can help a person lose between 2 and 5kg.
Although opinions about breakfast time may differ, most scientists agree that skipping breakfast is a bad idea if you want to lose weight.
Eat slowly, chew well
The next way to lose weight is to eat slowly and chew thoroughly. Scientists have revealed that from the commencement of a meal, it takes the brain a minimum of 20 minutes to register the feeling of fullness. Consequently, rapid eating leaves insufficient time for the brain to respond appropriately. As a result, individuals may perceive themselves as capable of consuming more, leading them to continue indulging in the food even when their stomachs are already satiated.
Medical experts frequently endorse a purposeful and measured manner of consuming food, stressing that the more gradual the pace, the more favorable it becomes. By adopting this method, individuals can evade the unpleasant feelings of excessive fullness and avert the intake of excessive calories, potentially playing a role in the onset of obesity.
Drink green tea, coffee in the morning
In the quest for weight loss, integrating green tea and coffee into your morning ritual emerges as a promising approach. Coupling these beverages with a high-fiber breakfast holds the key to maximizing calorie-burning potential. Such renowned morning elixirs serve to amplify this effect significantly.
Coffee or black tea are drinks that contain no or very few calories, are high in antioxidants and anti-inflammatory, promote weight loss.
Nevertheless, indulging in coffee loaded with copious amounts of sugar or high-calorie sweeteners and cream transforms the once innocuous drink into a calorie bomb. To mitigate this, it is prudent to opt for black coffee with minimal sugar or plant-based milk, ensuring a more weight-conscious choice.
Sleep on time, get enough sleep
Maintaining a consistently good night’s sleep, spanning around 8 hours per day, can effectively curb calorie intake and aid in maintaining a healthy weight.
In a compelling trial, young, overweight adults, accustomed to less than 6.5 hours of sleep, were encouraged to achieve approximately 8.5 hours of nightly rest for a mere 2-week duration.
Astoundingly, by the end of this relatively short timeframe, numerous participants had managed to slash their daily calorie intake by an average of 270 calories. In some instances, this remarkable reduction even amounted to an impressive 500 calories per day.
The intricate relationship between sleep deprivation and hunger regulation hinges on two pivotal hormones: ghrelin and leptin. Their delicate balance is perturbed, impacting sensations of hunger and satiety, thus influencing our eating behaviors.
Ghrelin stimulates hunger and increases with sleep deprivation. Meanwhile, leptin tells us when we’re full.
Kristen Knutson, an esteemed Associate Professor of Sleep and Preventive Medicine at Northwestern University Feinberg School of Medicine, emphasizes the profound impact of sleep on our health. Research has revealed that even individuals who are not overweight experience heightened appetite following periods of sleep deprivation. Therefore, obtaining sufficient sleep proves advantageous to everyone’s overall well-being, irrespective of their body weight.
Sports exercise – How to lose weight fast
To achieve optimal fitness, it is recommended to engage in at least 150 minutes of moderate exercise weekly or 75 minutes of high-intensity workouts. It is advised to distribute exercise sessions throughout the week rather than cramming them together.
Various types of physical activities prove beneficial for weight loss, including walking, jogging, cycling, weight training, swimming, yoga, and pilates.
Physiologist Katie Lawton highlights a crucial aspect of weight loss, emphasizing that merely exercising without mindful attention to one’s diet won’t yield effective results. The key to shedding pounds is to create a calorie deficit, expending more calories through exercise than the amount consumed. This holistic approach is fundamental to achieving successful weight loss.
Above are the ways to lose weight fast that you should do. Depending on your situation, there will be suitable ways for you to do it. Know your body condition to come up with an appropriate weight loss plan. Good luck!
