The "heroine elegance" of the 90s was replaced by a healthy lifestyle and sports fashion. If a few decades ago the subtlety of the model was enough to be considered a beauty, the modern standard is a fit and athletic figure. However, regular exercise in the gym takes time that not every woman has. Yes, and strict diets that promise to lose 10 pounds a month are by no means a universal tool. But how to lose weight without dieting and exercising? Do not believe those who say it is impossible. Probably if you are smart about weight normalization.
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 to do is calculate your BMI - your body mass index. It is necessary to objectively assess the weight, figure and set the goal correctly. Without a BMI, the desire to lose weight will be vague, uncertain, because you will not know your optimal weight.
Body mass index is a conditional value created by doctors to assess human weight. This is the ratio between body weight and height. Calculate using 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 square meters. Suppose your current weight is 75 kg. Thus, to calculate BMI, you need to divide 75 by 2. 89. 25. 95 turns out. This is your body mass index.
We compare this figure with the interpretation of the World Health Organization. Note that there may be other ways to interpret BMI on the network, but they are questionable. Pay attention to the WHO assessment:
- 16 and less - a significant mass deficiency;
- 16-18, 5 - insufficient body weight;
- 18. 5-25 - norm;
- 25-30 - excess weight;
- 30-35 - first degree of obesity;
- 35-40 - secondary obesity;
- 40 and above - severe obesity.
Thus, 25. 95 is the lower limit for "overweight". That is, you do not need to lose much weight to the norm: 5 kg. If you lose 10 kg, the weight will still be within the medical norm. Therefore, you can set yourself such a goal.
What if your BMI is already in the range of 20-22? This means that you should almost never lose weight. Of course, the body mass index does not take into account the characteristics of skin color, you may not have enough muscle tissue or light bones. However, if your BMI is below normal after losing weight, it is better not to risk your health and not to pursue weight loss. At the same time, when you are dissatisfied with your figure, it may be necessary to strengthen the muscles, not the weight.
If your BMI is 30 or higher, then you must consult an endocrinologist before losing weight. Because most likely you need medical help to normalize your weight.
We must not forget this
- Do not use automatic BMI calculators, calculate the index yourself. Some calculators deliberately inflate the results to force you to buy goods and services offered on the same site.
- Keep in mind that BMI is an approximate value, the index does not take into account many parameters such as skin characteristics, skeletal weight, and even gender and age. Therefore, take BMI as a guide, but not as the ultimate truth.
- To more accurately assess your condition, use a special device to determine the percentage of adipose tissue in the body. This indicator will give you a more accurate idea of how many kilograms you need to lose weight and whether you need to lose weight at all. Because 75 kg of muscle and 75 kg of adipose tissue are not the same.
Causes of obesity
To determine how you can lose weight without dieting, you need to understand the causes of weight gain. If you eat a whole chocolate cake every night before bed, that's one thing. If you suffer from endocrine disorders, lead a sedentary lifestyle and do not get enough sleep regularly, this is another matter. What are the causes of weight gain?
- Unbalanced nutrition. The only way to get an objective picture of your diet is to write down what you eat and when. It sounds boring, but otherwise your thoughts on your diet will not be objective. You may feel like you haven't eaten much, but in practice you will lose a lot of snacks or high-calorie alcohol. Therefore, keep a food diary for a week or two, then re-read it and evaluate how healthy your diet can be.
- Eating Disorders. A food diary can also help identify this problem, but eating disorders are a serious medical problem that you can't manage on your own. You will need the help of an endocrinologist and psychotherapist who specializes in eating disorders. Possible symptoms of the disease include a feeling of guilt after eating, eating without feeling hungry, changing strict diets with "destructive", anxiety when eating with others, and so on.
- Sedentary lifestyle. Maybe your diet is perfect, but you exercise very little. Evaluating your performance during the day will help with special apps or a regular step counter on your smartphone.
- Constant lack of sleep and chronic stress. Unfortunately, lack of sleep can be the cause of many health problems, and can even lead to the development of diabetes. In addition, the body, tired of insomnia, uses food as an additional source of energy, so you eat more.
- endocrine disorders. Metabolic syndrome, type 2 diabetes mellitus, PCOS, is not an exhaustive list of disorders that can be accompanied by weight gain. Assess your physical and emotional condition: Are there any other signs of health problems?
Find out why you can lose weight without dieting at home. First of all, eliminate the cause of excess weight: see a doctor and seek treatment if necessary. If you don't get enough sleep, try rearranging your sleep / waking schedule. You do not need to train hard to maintain a sedentary lifestyle. Sometimes it is enough to walk regularly, to walk in the fresh air.
We must not forget this
- If you lose more than 5 kg in a month, even if your diet and lifestyle do not change, it is necessary to consult a therapist and endocrinologist. You almost have a medical problem.
- If you are not complaining about your health, but still decide to discuss weight loss problems with a specialist, it should be a certified doctor, not a fitness trainer, trainer or someone who sells "weight loss marathons" online. The human body is a very complex system, and sometimes even medical education is not enough to give good advice to lose weight. Athletes, models, fitness enthusiasts can not be considered "professional" in these matters.
How to lose weight without dieting
It is strange, but the first thing to do to lose weight is to hide the scales in the pantry. Even if you can, you don't have to weigh yourself every day. Once a week is enough. Neurosis at constant weight creates additional stress, which prevents the normalization of weight.
You will have to change your lifestyle to stay in shape without dieting and heavy exercise. Yes, it's not easy, but it's an existing lifestyle that makes your body overweight. In addition, if you not only lose weight, but also try to lead a healthier lifestyle, you will generally feel better. What does it mean?
Even with a healthy lifestyle, you need to see a doctor in a timely manner. Whether or not your health problem affects the figure. It can be difficult to find the time and money to visit a doctor behind the daily worries, but it is a very important task. Your health and wellness should come first.
A healthy lifestyle is a good night's rest. Getting enough sleep is easier than following this advice, especially if you work hard and have children. However, 8 hours of sleep a night is half the health. Always try to choose in favor of sleep. Do you wake up two hours early to run, or do you go to bed before work? Get enough sleep. Sleep more or walk the city at night? Sleep more.
A healthy lifestyle is moderate physical activity. We are not talking about tiring exercises. However, lack of movement damages the spine, nervous and endocrine systems. Go for a walk every day, choose simple home exercises for morning or evening workouts. Find a form of physical activity that you enjoy and can become part of your routine. It can be long walks, running, yoga, dancing, active games in the open air - everything as long as you love to move.
Finally, you will need to reconsider your approach to nutrition to lose weight without dieting. A balanced diet is not synonymous with a low calorie diet. On the contrary, it provides you with enough energy, but does not help you lose weight.
Principles of balanced nutrition
- The diet is based on cereals, legumes, vegetables and fruits, and meat products should be less than a third of the serving. Add nuts, seeds and herbs to your diet.
- Minimize alcohol, sweets, rich, fatty, smoked and fried foods. If you can't give up these products completely, eat them in small portions, not every day. Let them be a pleasant exception, but the diet is not the rule.
- Gradually reduce the amount of sugar. Sugar is a great source of energy, but it boosts blood glucose and reduces the taste of other foods.
- Eat 5 times a day. Unexpected, isn't it? To lose weight without any home-made diet, you need to eat less often. Don't skip meals: breakfast, lunch, dinner and at least two lunch snacks in between. But the portions should not be too large.
- Try to eat the highest calorie foods in the morning. If you want to treat yourself to a loaf of bread or a piece of chocolate, do it in the morning. Dinner should be light.
- Do not eat two hours before bedtime. Give your body a chance to take in food before bed.
- Don't miss breakfast. This is the main meal, the lack of a full breakfast often leads to overeating in the evening and lunch, or interfering with fast food and sweets on the way.
- Don't go hungry. There is an opinion among people who want to lose weight that the most effective way to lose weight is to organize a hunger strike for the body. It is harmful, ineffective and threatens to overeat for a long time, as well as metabolic disorders.
Avoid alcohol - they are high in calories and create a feeling of hunger. Replace the frying pan in a frying pan or oven. Let there be a rare delicacy fried, oily, smoked on the table. For snacks you can take unsweetened yogurt, fruits, nuts, whole grain bread sandwiches. But if you want to lose weight without dieting and exercising, avoid all kinds of fast foods.
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. Normal, healthy weight loss is 2-5 kg per month. If you lose weight faster, it is stressful for the body. In addition to being unhealthy, it is fraught with the fact that the lost mass will return in the future, and you may get worse. In addition, over time, radical diets and exercise cease to function: even when starving to death, the body does not lose fat. To avoid this situation, do not try to lose weight too quickly.
The second common mistake is to completely reject fats. Fats are an important part of the diet. However, prefer vegetable oils over animal fats, and pay attention to their small share in the menu.
The third mistake is a sharp reduction in calories. For example, a person calculates the optimal number of calories and sharply reduces portions. However, scientific studies show that it is impossible to reduce the diet by more than 20% of normal calories. Therefore, even if you overeat, gradually reduce calories.