How to lose weight without dieting?

The "heroin chic" of the 1990s was replaced by the fashion for a healthy lifestyle and sports. If a few decades ago the thinness of the model was enough to be considered beauty, then the modern standard is appropriate and athletic figure. Regular fitness training, howeverrequire time that not every woman has. Yes, and strict diets that promise to lose 10 pounds a month are by no means a universal remedy. But how to lose weight without diets and exercise? Do not believe those who say thatis impossible. Perhaps if you approach the normalization of weight reasonably.

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 own BMI - body mass index. This is necessary in order to objectively assess the weight, the figure and to set the goal correctly. Without 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 doctors to assess human weight. This is the ratio of body weight to height. Calculate it by 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 the BMI, you need 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 - significant lack of mass;
• 16-18, 5 - insufficient body weight;
• 18, 5-25 - the norm;
• 25-30 - overweight;
• 30-35 - first degree of obesity;
• 35-40 - second degree obesity;
• 40 and more - severe obesity.

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

But what if your BMI is already in the 20-22 range? This means that you almost certainly do not need to lose weight at all. Of course, the body mass index does not take into account the peculiarities of the complexion, you may not have enough muscle tissue or light bones. However, if after losing weight your BMI is below normal, it is better not to risk your health and not to chase the groin. 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 more, then you should definitely consult an endocrinologist before losing weight. Because you most likely need medical help to normalize your weight.

This must not be forgotten

• Do not use automatic BMI calculators, calculate the index yourself. Some calculators deliberately increase the results to force you to buy goods and services presented on the same site.
• Remember that BMI is an approximate value, the index does not take into account many parameters such as skin characteristics, skeletal weight, even gender and age. Therefore, take the BMI as a guide, but not as the truth lately.
• To more accurately assess your condition, use a special device to determine the percentage of body fat. This indicator will give a more accurate idea of how many pounds you need to lose and whether you need to lose weight at all. Because 75 kg of muscle is not the same as 75 kg of fat.

Reasons for weight gain

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

• Unbalanced diet. The only way to get an objective picture of your diet is to write down what and when you eat. It sounds boring, but otherwise your opinion about your own diet will not be objective. It may seem that you do not eat much, but in practice you will lose sight of the many snacks or high-calorie alcohol. So keep a food diary for a week or two, then read it again and consider how healthy your diet can be considered.
• Eating disorders. A diet diary can also help identify this problem, but an eating disorder is a serious medical problem that you cannot deal with on your own. You will need the help of an endocrinologist and psychotherapist who specializes in eating disorders. Possible symptoms of the disorder are guilt after eating, eating without feeling hungry, alternating strict diets with "breakdowns", discomfort when you have to eat with others, etc.
• Sedentary way of life. Maybe your diet is in perfect order, but move too little. Special applications or a simple step counter in your smartphone will help you evaluate your own activity during the day.
• 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 eat more.
• endocrine disorders. Metabolic syndrome, type 2 diabetes mellitus, PCOS are not a complete list of disorders that can be accompanied by weight gain. Assess your physical and emotional state: are there other symptoms that indicate health problems?

Find out the reason to determine how you can lose weight without dieting at home. First, eliminate the very cause of being overweight: consult a doctor and seek treatment if necessary. Try rearranging your sleep / wake schedule if you don't get enough sleep. You do not need to do heavy exercise to correct a sedentary lifestyle. Sometimes it is enough to walk regularly, to walk in the fresh air.

This must not be forgotten

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

How can you lose weight without dieting

Strange as it may seem, the first thing you need to do to lose weight is to hide the scales in the closet. You don't have to weigh yourself every day, even if you can. Once a week is enough. Regular weighing creates neurosis, additional stress and this prevents the normalization of weight.

To get in shape without dieting and heavy exercise, you will need to change your lifestyle. Yes, it is not easy, but the existing lifestyle has made your body 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 should consult a doctor in time. Whether your health problems affect your figure or not. Behind day-to-day care, it can be difficult to find the time and money to see a doctor, but this is paramount. Your health and well-being must come first.

A healthy lifestyle is a good night's rest. The advice to get enough sleep is 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. Always try to make a choice in favor of sleep. Wake up two hours early to run or sleep before work? Get some sleep. To sleep longer or to walk around the city at night? Sleep more.

A healthy lifestyle is moderate physical activity. We are not talking about exhausting exercises. However, lack of movement damages the spine, nervous and endocrine systems. Take a walk every day, take simple homework for morning or evening exercise. Find a form of physical activity that you enjoy and that can become part of your routine. These can be long walks, jogging, yoga, dancing, active outdoor games - everything, as long as you love 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 portion. Add nuts, seeds, herbs to your diet.
• Minimize alcohol, sweet, rich, fatty, smoked and fried foods. If you can not completely give up these products, eat them in small portions, not every day. Let them be a nice exception, but not a rule in the diet.
• Gradually reduce the amount of sugar. Sugar is a great source of energy, but it creates a jump in blood sugar and also dulls the pleasure of other foods.
• Eat 5 times a day. Unexpected, isn't it? To lose weight without any home diets, you need to eat more often, not less often. Don't miss meals: breakfast, lunch, dinner and at least two afternoon snacks in between. However, the portions should not be too large.
• Try to eat the highest calorie foods in the morning. If you want to pamper yourself with a bun or a piece of chocolate, do it in the morning. Dinner should be light.
• Do not eat less than two hours before bedtime. Give your body a chance to digest food before going to bed.
• Don't miss breakfast. This is the main meal, the lack of a full breakfast often makes you overeat at dinner and lunch or catch fast food and pastries on the go.
• Don't 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 and metabolic disorders.

Avoid alcoholic beverages - they are high in calories and cause hunger. Replace frying in a pan with grilled dishes or in the oven. Let the fried, greasy, smoked be a rare delicacy on the table. For snacks you can take unsweetened yogurt, fruits, nuts, sandwiches with wholemeal bread. But avoid all kinds of fast food 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. The normal, healthy rate of weight loss is 2-5 kg per month. If you lose weight faster, it is stressful for the body. Apart from being unhealthy, in the future this is fraught with the fact that the lost weight will return and it is possible to weigh even more. In addition, over time, radical diets and exercises stop working: even when starving, the body does not lose fat. To avoid this situation, do not try to lose weight too quickly.

The second common mistake is complete rejection of fat. Fat is an essential part of your diet. However, give preference to vegetable fats over animal fats and make sure that their share 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, research shows that it is impossible to reduce the diet by more than 20% of the usual number of calories. Therefore, even if you overeat, reduce calories gradually.