How to lose weight without exercise

 



       

How to lose weight without exercise

3 Methods: Making changes in your diet to lose weight Keeping weight loss Lose weight by making changes in your lifestyle

Usually people lose weight when your body expends more calories than you get. That is, you must burn the calories you get through meals or snacks, or you must eat them in smaller amounts. In order to lose weight, many people reduce the amount of calories they consume in your diet and burn some exercising. Regular exercise is useful for weight loss; however, it is probably not something practical for some people, because of their health, lack of time or disinterest. However, research shows that, in relation to weight loss, diet has a much higher than the exercise importance. [1] Reduce your caloric intake by altering your diet is easier to burn a considerable amount of calories doing exercise. You can lose weight safely and effectively without an exercise plan if you make some changes in your diet and lifestyle.

method 1

Making changes in your diet to lose weigh
    Count the calories. Generally, the weight loss programs require you to make changes to your total calorie intake. If you count the calories you get and the amount of food you eat, this will be useful for weight loss. In general, you have to reduce approximately 500 to 750 calories a day, so you will descend about 450 to 900 g (1 or 2 pounds) a week.
        To identify the amount of calories you can reduce your daily diet, you must first calculate the calories you should consume daily. To do this, find a calorie calculator online, then enter your weight, your height, your age and activity level; so you will calculate your recommended calorie intake . All people are different; therefore, it is best to get your personalized figure.
        Do not consume less than 1200 calories a day. If you eat a diet with very few calories, you will run the risk of deficiencies of nutrients, because not be able to consume a sufficient amount of food to cover most of the vitamins, minerals and protein you need.
        Keep it real. Your system does not involve the exercise, so you probably will not get off weight with the speed you want. It is unwise to reduce 1000 or 1500 calories a day to lose more than 900 g (2 lb) a week, since your body will be too hungry and cling desperately to these calories, which will prevent the process of weight loss .

    2   Prepares a meal plan. If you do not burn calories through exercise, you reduce the amount you eat in your diet, if you want to lose weight. Develop an eating plan can be useful to define all meals and snacks, and make sure they are suitable for your calories predetermined range.

        Take some time to write about all meals, snacks and drinks you consume in a few days or a week.
        Assign a certain amount of calories to each meal. For example: a breakfast of 300 calories, two hearty meals of 500 calories and one or two snacks of 100 calories. This can be useful to choose the food they consume at meals and snacks during the day.
        Your meals should include foods from the five food groups most days. Check your eating plan to make sure appropriate consume fruits, vegetables, whole grains, lean proteins and dairy products amounts.
        If you plan ahead all your meals and your snacks, this can keep you choose foods that provide poor nutrition when you're rushed.
        Snacks should remain in a convenient and ready place, either in the refrigerator, car, backpack or bag.

    3   Eat a balanced diet A good base to lose weight the healthy way is to control the calories in your diet and make sure that this contains foods from the five food groups. you must eat the following foods most days:

        Fruits and vegetables. These are rich foods that leave you satisfied and that have a low content of calories and fat. Besides being great for your waistline, they provide large amounts of vitamins, minerals, fiber and antioxidants you require to have a long - term health.Half of your meals should be composed of fruits or vegetables.
        lean proteins. Among the great sources of lean protein to have foods like poultry, pork and beef, eggs, vegetables, dairy products and tofu. The proteins will be useful to keep you satisfied longer and could reduce cravings caused by hunger. Each meal should contain between 85 and 113 g (3 and 4 oz) protein, which is the approximate weight of a deck of cards.
        100% whole grains. Foods with whole grains have a high fiber and some vitamins and minerals.  Examples of whole grains you should include in your diet have quinoa, oats, brown rice, millet and pasta and bread 100% whole. It reduces the amount of grains you consume about 1/2 cup or 28 g (1 oz) per meal.
    4  Eat healthy snacks. If you try to lose weight, it is appropriate to consume one or two low - calorie snacks. Often, the sandwiches are useful for weight loss.
        It may be appropriate to eat snacks if you must wait more than five or six hours for your next meal. Sometimes, if you are spending a lot of time without eating, you probably have more difficulties to stick to meals or the size of the portions you have planned, and you could feel too hungry.
        Should control the calories of most of the snacks are included in a weight loss plan. Your snacks should be between 100 and 200 calories.
        Among the healthy snacks we have the following: 1/4 cup walnuts, a personal serving of Greek yogurt, a boiled egg or celery and peanut butter.
    5   Choose healthier cooking techniques. Do not ruin the best cuisine using inappropriate methods intentions. Your weight loss could stagnate or decrease if you use cooking methods that require the use of much oil, butter or other sauce or dressing with a high fat content.
        Uses cooking methods that use little or no added fat at all. You can steaming, grilling, simmering, roasting and poaching or parboil.
        Uses extra virgin olive oil or canola oil. If you employ in place of saturated fats (such as butter), these healthy monounsaturated fats may be helpful for improving cholesterol levels in the blood, which will run a lower risk of heart disease and obesity.
        Do not employ cooking techniques such as frying in an abundant amount of fat or pan. Nor resort to methods using lots of butter, oil or margarine.
    6 Consume an adequate amount of liquid. To lose weight, it is also essential that you moisturize properly. Often, thirst can feel like hunger, and can cause comas. If you drink an adequate amount of liquid, it can be helpful to not make this mistake and promote weight loss.
        Consumes approximately 1.8 L (64 oz) or eight glasses of clear liquid sugar every day. This is a general recommendation, but is a good start.
        Among the liquids you can consume to reach your daily target are water, water with flavoring and sugar, tea and coffee only without cream or sugar.
    7 Avoid alcohol and sugary drinks. Both contain an excessive amount of calories that can harm your weight loss plan. The ideal is to avoid them altogether, if you want to continue to lose weight.

        Among sugary drinks you should not have to consume regular soda, teas with sweeteners, coffee drinks containing sweeteners, energy drinks and juices.
        The maximum amount of alcohol that can be consumed per day is 1 cup or less in the case of women; and 2 or less, in men. Again, if you want to continue to lose weight, you should not consume alcohol.

method 2

Maintaining weight loss
    1  Weigh yourself once or twice a week. If you lose weight, it is essential you to monitor your progress. Using a balance can often be useful to determine the effectiveness of your diet program and decide if you should make any changes.
        Note that you only lose 450 to 900 g (1 or 2 pounds) a week, to lose weight safely. Be patient with your progress. At the end, it is more likely to keep a loss of slow, steady weight.
        To determine your evolution with greater accuracy, it is best to weigh yourself at the same time, the same day of the week and wearing the same clothes (or do without clothes).
        If your weight loss has stalled or if you have started to gain weight, revisits your meal plan and your food diary, so you can determine if you can reduce some excess calories to promote weight loss.
    2  Looking for a support group. If you have the support of friends, family or colleagues during your plan to lose weight, this can be useful to keep losing weight and keeping it in the future. [19] Develop a support group you give your support to keep you on track.
        Find out if you know someone else also want to lose weight. Often, people can lose weight more easily if they do as a group.
        You can also find support groups online or meet in person once a week or month.
        Get the support of a registered dietitian. He can give you a personalized eating plan and ongoing support.

    3 Reward yourself. If you count with a prize that motivates and appeals to you at the end of your weight loss goals, this will be helpful to encourage you to achieve them . Notice something exciting for the time you reach your goals. You can try some of these ideas:

        Buy new shoes or clothes.
        Play a round of golf or your favorite sport.
        Get a massage or other treatment in a spa.
        Do not employ food as a reward, because they can get you back to your old habits, which will not let you lose weight.

method 3

Losing weight by making changes in your lifestyle
    1  Write a food diary. Write a diary with your meals, snacks and drinks can be helpful to spur you to keep track. Also, people who write a diary usually lose more weight and keep it longer, unlike those who do not record what they eat. [20]
        You can purchase a day or download an application to write a food diary. Try writing about as many days. Again, it is more likely to follow track and fulfill your eating plan if you register your meals more often.
        Control your food diary. This might be an appropriate remedy to determine the progress of your diet and weight loss effectiveness.
    2  Rest properly. To ensure the health and welfare in general, it is recommended to sleep seven to nine hours every night. On the other hand, proper sleep is also essential to lose weight. Studies show that people who sleep less than seven or eight hours at night, or who sleep little, have a higher than those resting properly weight.
        Go to bed earlier. If you must wake up early, try to go to bed at an earlier hour, which will be useful for more sleep.
        Away from your room all your electronics (like your phone or computer) and cerciorarás you sleep soundly and undisturbed.
        It has good sleeping habits, so you cerciorarás to maximize your dream.
    3  Increase your regular physical activity Regular activity is that you make every day, such as climbing stairs, walking to the car and out of it, and perform daily chores.. No burn calories doing this type of activity; however, it may be helpful to lose weight.
        You can lose weight without having to go to the gym and exercising frequently; however, there are benefits you can get to keep moderately active. Even the simple act of increasing your usual activity could cause you to lose more weight, improve your mood and give you more energy.
        Try to increase your usual daily activity. You can park your car further, climb the stairs instead of the elevator, stand during the commercials on TV or send messages to your coworkers in person rather than by email.
        It encourages the development of social gatherings that are a little more active. Among the activities that will make you move (and you take fresh air) have the disc golf, swimming or a simple picnic in the park with friends. If the weather does not permit, do something indoors, like dancing.
Tips
To lose weight, you are required to get off more calories than you consume; however, it is also essential that you consume come from a balanced diet. You must consume the right amount of carbohydrates, proteins and fats; so you cerciorarás that your body gets everything it needs.
    Have on hand a bottle of water at all times. You will drink water just to do it and gradually you will develop a good habit.
    Do not omit breakfast! This gives a boost to your body in the morning, your metabolism will speed up and prepare you for the day.
    If you feel hungry, drink water to stop feeling hungry. Often, what we regard as hunger is actually dehydration. Water has no calories, so it will not hurt your eating plan. Water is also useful for weight loss.
    Drink water before meals. You will feel less hungry after doing so.