Effective ways to lose weight without diet

Diet

Losing weight instead of following a strict diet and starving yourself, as well as often not sticking to it as required, there are some other effective ways to lose weight and lose cravings, which works for both sexes together.

Change your view of sport

A lot of men and women when they gain weight resort to "gym" and after a fatal training session, the person is surprised that he only burned a small number of calories, and if he persevere for a week or two, he finds that he has not decreased the weight satisfactorily, and feels that the sport Not effective weight gain.

Weight loss, you should know that this scale is completely wrong. The benefits of exercising exceed what you can see in the mirror. It gives you a stronger heart and a healthier circulatory system, and a more active and energetic body. Think about these benefits first. Himself.

More sleep

Losing weight as soon as your body gets the number of hours of sleep it needs, will help you eat better without trying to improve it. Where research indicates that people who sleep at least 7 hours at night, eat less sugar than they were before. And corresponding studies found that lack of sleep causes people to eat more at night, causing them to gain weight.

Just busy eating

Lose weight when eating. You should stay away from smartphones and televisions and not do anything other than eating. Because when a person is busy with something else while eating, he does not eat rationally, and he certainly eats much more than he usually takes.

Be slow

Weight loss You eat so much that you want to slim, if you are someone who loves to eat, and the love of eating contrasts with eating quickly, as well as slimming contrasts with eating quickly.

You do not have to chew each piece 100 times. Studies have only shown that slow eating affects how much you eat, and eating with a fork may help reduce your speed.

Why do you lose weight originally?

Weight loss The nature of a man tends to see his goal in mind all the time, the reason must be clear in front of you in order not to fade after several steps. You can make a list of 5 or 10 real reasons that you want to lose weight for it, and you prefer to read it daily.

In front of the woman, the woman is her first motive, looking at the mirror a lot, and in the meantime, she gives a great motivation.

Mind challenge

Weight loss When we are about to start a journey to lose weight and reduce the amount of food, our bodies take counter-reactions to face the expected food shortage, and we find that their appetite is much stronger than before, and the mind begins to invent arguments to overthrow every attempt to reduce food, or not to eat additional meals

And it begins to spread justifications such as that we eat for fear of not being ridiculed by friends or that there is a new way for us to be convinced that there is nothing wrong with committing some violations. Losing weight is its first enemy, the mind.

Eat healthy fats all day

Lose weight Eating healthy fats like nuts, butter, and avocado throughout the day makes the body satisfied and does not look for additional calories.

Focus on what we can eat, not the other way around

Weight loss is a focus on foods that are not appropriate for weight loss, or that we want to eat 3 pieces of meat instead of one, making us feel frustrated and deprived and sooner or later we give up, even though our focus on enjoying what is permitted to be eaten from a grainy food, albeit a little, makes us satisfied and easy We have to reach the desired goal.

healthy diet to lose weight

Obesity and weight loss Overweight and obesity are defined as the accumulation of abnormal or excessive fat that represents a risk to a person's health, obesity is measured by the body mass index, which is the person’s weight in kilograms divided by the square of his height in meters, and the person with a BMI is 30 or more He is obese, and anyone with an index equal to or greater than 25 is considered overweight. They are among the main risk factors for a number of chronic diseases, including: diabetes, cardiovascular disease and cancer.

Losing weight is not an easy thing and requires commitment, as most people try to lose weight very quickly, but evidence indicates that people who lose weight gradually are more successful in maintaining their weight, because healthy weight loss does not mean just a diet or program, but rather it is With a continuous lifestyle that includes long-term changes in eating habits and daily exercises, and once you achieve a healthy weight through dependence on healthy eating and physical activity, the ability to maintain it in the long term increases.

healthy diet to lose weight

This diet contains a variety of diets rich in nutrients, fiber, and proteins to help lose weight. The ingredients must be adjusted according to individual needs. In this diet, it comes for a period of 7 days:

First day:

Breakfast: oats, chia seeds, and milk, with fresh berries and pumpkin seeds.
Lunch: egg tarts, vegetables, basil salad, fresh tomatoes, and a little avocado.
Snack: manga juice and spinach.
Dinner: pizza made with homemade cauliflower dough, topped with pesto, mushrooms, peppers, spinach and spiced chicken.

the second day:

Breakfast: juice made from turnip, frozen cherry, banana, protein powder, flaxseed and milk.
Lunch: a green salad of cucumber, sweet pepper, tomato, corn, sweet potato, olives, grilled salmon or grilled chickpeas.
Snack: sliced apples with peanut butter.
Dinner: red lentils served with spinach and brown rice.

the third day:

Breakfast: omelette made with eggs, potatoes, onions and peppers.
Lunch: leftovers of red lentils, and fresh spinach over brown rice.
Snack: a mixture of unsalted and unroasted nuts, and unsweetened dried fruits. Dinner: chicken or meatballs with marinara sauce, served with pasta and a layer of small vegetables mixed with parmesan cheese.

the fourth day:

Breakfast: yogurt topped with fresh fruit and chopped nuts.
Lunch: turnip salad topped with a boiled egg, dried cranberries, cherry tomatoes, whole-grain pita chips and avocado sauce.
Snack: carrots, radishes, cherry tomatoes dipped in hummus.
Dinner: beef or burger with lettuce, tomatoes, grilled pepper, onions, and pickles served with small whole wheat bread, along with peppers and onions.

The fifth day

Breakfast: breakfast salad made with spinach, homemade granola, nuts, blueberries, coconut flakes, and vinegar sauce, in addition to a boiled egg or two eggs for the extra protein as desired.
Lunch: rolls of homemade vegetables dipped in peanut butter sauce, served alongside raw vegetables.
Snack: Whole wheat biscuits with cheese, or mashed black beans, spicy.
Dinner: hot pepper, served with vegetables and wild rice.

the sixth day:

Breakfast: pumpkin pies topped with Greek or vegetable yogurt, chopped nuts and fresh strawberries.
Lunch: leftovers of hot pepper, served with vegetables and wild rice.
Snack: a mixture of nuts and dried fruits.
Dinner: shrimp fajita, or beans with grilled onion and sweet pepper, served on tortilla bread.

the seventh day:

Breakfast: oatmeal with slices of nuts, manga, and coconut.
Lunch: tuna or hummus salad, served with different vegetables, slices of avocado, slices of apples and walnuts.
Snack: yogurt with fruit.
Dinner: grilled salmon, fries and turnip.

Tips to lose weight:

Drinking lots of water, that is, two liters or more per day, which greatly helps in losing weight.
Walk at least half an hour a day.
Regular sleep: It helps to burn a lot of calories, which leads to weight loss.
Regular food: from six in the morning to six in the evening only.
Drink many drinks that help burn fat, which leads to increased metabolism, which plays a role in weight loss, while sticking to diet and exercise.

Drinks that help burn fat and lose weight

Green tea is only one cup after eating.
Vinegar is only one tablespoon after eating, as it helps burn fat.
Cinnamon with ginger at the rate of only one cup after eating.
Drink the four herbs at the rate of one cup after eating, which consists of green tea, cinnamon, ginger and mint.

Benefits of losing weight: