How to lose weight fast without dieting
What helps you lose weight the most? When we decide to lose weight, we do everything, but we don't succeed, the reason is that we are not doing the right thing to lose weight.
How to lose weight fast without dieting? To lose weight fast you must eat a healthy diet with healthy foods and combine it with exercise. Don't start all at once, go slowly, if you do it suddenly you will get discouraged and give up, the key to losing weight is persistence.
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You need to combine exercise with diet, or a diet with fewer calories and focus on eating healthier and in less quantity.
How to lose weight fast without dieting.
Drink water but "a lot of it."
Drink plenty of water to speed up your metabolism. According to a study by Dr. Ji Na Jeong, drinking half a liter of water an hour and a half before a meal helps people on a diet lose weight by 44%.
Include eggs in your breakfast
Eating eggs for breakfast helps you lose weight, try substituting the usual breakfast for one based on them plus cereals.
That will help you consume fewer calories over the next 36 hours, losing weight and body fat. (Trusted sources, 1*)
Drink coffee
Coffee is full of many antioxidants. According to Harvard University ( 2*), when it is of good quality, it can help speed up your metabolism by 10 to 11% and eliminate fat by 4%.
Finally, I want to tell you to be careful about adding too much sugar.
Watch out for refined carbohydrates.
Consume fewer refined carbohydrates such as sugars or grains that have had parts of their fiber and nutrients removed.
According to The Journal of the Missouri State Medical Association ( 3*), these carbohydrates can quickly raise blood sugar, leading to more hunger and cravings. That also increases the desire to eat food within a few hours.
Chew slowly
Chewing slower, this helps consume fewer calories and increase the production of hormones that contribute to weight loss ( 4*.)
Sleep well
When you have a bad dream, it is the leading cause of obesity risk factors.
Eat a balanced diet
Please don't go on an extreme diet, as most of them don't work and make you gain weight in the future. Instead of making them eat healthy and nutritious with these guidelines:
- Eat a high-protein diet: they speed up your metabolism by 80 to 100 calories a day.
- The diet you should follow should be low in carbohydrates. That will help you lose 2-3 times more weight than a standard low-fat diet.
- Eat healthy fats. Prioritize avocado, coconut oil, flaxseed, and olive oil.
Avoid sugary drinks
Do not drink sugary drinks such as soda or fruit juice associated with the risk of obesity.
Sugar in liquid form is the worst and one of the most fattening causes. Instead of consuming them, you can substitute whole fruits ( 5*.)
How to lose weight fast without dieting. Foods that help you do it
Pear
The pear produces a sensation of satiety and improves the intestinal tract, as it is rich in water and contains 71% of insoluble fibers.
The sugar produced by this fruit decreases the desire to eat sweets and helps reduce hunger.
To lose weight with this fruit, you must consume it 20 minutes before the main meals ( 6*.)
Oatmeal
Oats contain a lot of soluble fiber and proteins that give you a feeling of satiety and regulate the intestine ( 7*.)
Cinnamon
Cinnamon can cause a thermogenic effect in the body, increasing metabolism and stimulating the burning of body fat.
It helps to lose weight because it reduces the few sugars, decreases insulin resistance, and increases insulin sensitivity ( 8*).
Flaxseed
Flaxseed is rich in antioxidants and Omega 3. It is a suitable type of fat that helps control cholesterol, thus facilitating weight loss because it is rich in fiber and improves digestion (9*.)
Wheat bran
The wheat bran:
- It's rich in protein. Every 100 grams gives you 12.5 grams.
- It fights constipation.
- Finally, it controls the sugar level in the blood, and as it increases the satiety of sugar, you will consume it in less quantity.
You can add it to all preparations, as it does not alter the taste of the food, thus reducing the absorption of fat in the intestine ( 10*.)
Green tea
Green tea accelerates the metabolism and has thermogenic properties because it is rich in proteins.
It is the stimulant that helps you burn fat during exercise. You can consume it in capsule or tea form ( 11*.)
Legumes
Legumes are a great source of protein and fiber, which allows you to increase satiety and combat constipation.
Some are beans, chickpeas, peas, and lentils ( 12*.)
How to lose weight fast without dieting. Exercise to achieve it
Fitness exercises:
This type of training helps increase muscle mass, endurance, strength, and flexibility. The more muscle mass you have, the higher your ability to expend calories, promoting weight loss.
Crossfit training:
Crossfit exercises are quite intense exercises where higher cardio-respiratory capacity is required, as they are high-intensity circuits with little rest between each exercise.
Dance:
Dance helps you strengthen and tone your muscles, increase flexibility, and caloric expenditure.
With a Zumba or dance therapy class, you can lose between 300 and 600 calories per day.
Spinning:
Spinning is done with different intensities, promotes caloric expenditure and weight loss, and strengthens the muscles.
Running:
Running is ideal for promoting caloric expenditure and burning fat. We have to run with the same rhythm and intensity all the time.