lose weight without diet
Worried about weight? People who are addicted to junk food tend to be overweight. Calories are a measure of weight. If you want to lose weight, you should eat fewer calories than you consume daily, that is, you should eat less calories or you can eat less calories.
In that case, you should know which foods are low in calories and eat low calorie foods accordingly. If you try to lose weight without eating or eating very little, it can be seen that after a few days or days due to extreme hunger, this method is abandoned and returns to the previous state, so some sustainable and effective methods to lose weight should be adopted which are as follows-
Protein foods are low in calories
The most simple, effective, delicious, scientific and less difficult way to lose weight is to eat more protein-rich foods in your diet. By eating protein food, we get satiety quickly in small meals, that is, the feeling of hunger decreases quickly and the metabolic rate or physiological activity rate of our body increases, because a lot of energy is spent in digesting and metabolizing protein or non-vegetarian food or breaking down food to produce energy or other activities.
Digestion or metabolism of protein or non-vegetarian food consumes more energy, i.e. 80-120 calories. If a person ate 30% of their meals as protein, they consumed the equivalent of 441 calories less per day. So by adding a moderate amount of protein to the food, on the one hand, as the body gets less calories, it also increases the calorie consumption. Protein foods reduce the intensity of our hunger.
People who diet and want to lose weight by not eating sometimes have a feeling of extreme hunger, so they can’t eat anymore, making it difficult to lose weight and the weight returns to the previous one. Protein rich foods list are reduce such sudden hunger pangs. A study shows that if the meal contains 25 percent protein or non-vegetarian food, this protein or non-vegetarian food reduces the thought of food in the brain by 60 percent and reduces the desire or tendency to eat late at night or early in the morning by 50 percent.
So if one wants to make the weight loss program effective and sustainable or permanent and want to lose weight with less difficulty then at least 30% protein or non-vegetarian food should be included in the diet, this will ensure weight loss as well as weight gain.
Avoid sugary soft drinks and fruit juices
Soda, fruit juice, chocolate milk and other soft drinks like Coca-Cola, Fanta, Mirinda, Pepsi where extra sugar or sugar is added are harmful and avoid, because extra calories enter the body through sugar & it increases our body weight.
Children’s risk of gaining weight or becoming obese increases by 60 percent if they drink sugary soft drinks every day. Apart from weight gain, these sugary soft drinks cause various diseases. Natural juice or fruit juice is healthy but adding extra sugar to the juice is harmful. These sugary drinks actually have no beneficial side but are harmful in the long run.
Drinking more water reduces weight
One of the tricks to lose weight is to drink more water every day. Drinking more water causes the body to consume extra calories. Drinking four glasses or minimum two liters of water every day burns an additional 95 calories without any physical activity. Moreover, if you drink water on an empty stomach before meals, it will partially fill the stomach and reduce hunger and the stomach will be full with less food & which will auto enter the human body with fewer calories.
A 12-week study found that drinking 1-2 liters of water 1-2 hours before meals resulted in 44% more weight loss, so drinking plenty of water alongside healthy, low-calorie meals is effective for weight loss. Drinks that contain caffeine like green tea, coffee are healthy and helpful in weight loss because these drinks help the body burn extra calories.
Exercise regularly
When we eat a low-calorie diet, our body wants to conserve energy, expending less energy and storing energy. Therefore, long-term weight loss program or dieting or eating less reduces the metabolic or physiological caloric consumption in our body. Moreover, it dries up the muscles of our body, so in order to lose weight, in addition to eating less high-calorie foods, we must also do weight lifting or weight lifting to keep the muscles properly, this will prevent the muscles from drying out and the metabolic activity will be normal.
Eating less sugar and carbohydrates
Carbohydrates or sugary foods contain a lot of calories, so foods that contain carbohydrates such as rice, bread, potatoes, sugar, sweets, honey, soft drinks should be eaten less. Studies have shown that a low-calorie diet, i.e. a diet low in carbohydrates & low in fat, is two-three times more effective in weight loss. Moreover, low-carbohydrate diet prevents other diseases such as diabetes, metabolic syndrome, but fiber complex or complex carbohydrates such as rolled red rice are not harmful but beneficial to the body.
Ways to lose weight without diet
>> Drink hot water regularly. Many people know about the benefits of lemon-honey-hot water for weight loss. But many people do not know that it is possible to lose weight by just drinking hot water. Hot water helps to reduce toxins from the human body. Also, hot water will help prevent the excess fat that accumulates in the body as a result of your unhealthy diet.
>> Another way to lose weight is to get enough sleep. Surprisingly, this is proven. Studies show that lack of sleep can harm people’s mental and physical health. As a result, weight increases. So make sure you get eight hours of sleep regularly. help improve physical health as well as mental health.
>> Eat maximum 3 meals everyday to lose weight. The regular digestive process of the body needs some rest. So eat breakfast, lunch and dinner according to your diet chart. It will improve your digestion process and also help you lose weight.
>> Dinner can’t be skipped. But it must be light. Finish your dinner at least 3-4 hours before going to bed. Heavy food should not be eaten at night.
>> Walk for 10 to 15 minutes after meals. who do not have any time to go to the gym & exercise. They can do this. This will help increase your body’s metabolism. Also, excess fat cannot accumulate in the body as a result of food. As a result, you will not gain weight.
>> Put fruits in the food list. Try to eat more seasonal fruits especially. Eat nuts, pumpkin seeds, seasonal fruits along with vegetables. A lot of fruits are available at this time of summer. Which will satisfy your hunger and keep you full for a long time. As a result, you can avoid weight gain by eating repeatedly.
Checkout this article: Effective steps to Stay Fit and Beautifully Healthy!
