The "heroin fad" of the nineties was replaced by a fad for healthy lifestyles and exercise. If a few decades ago, models were thin enough to be considered beautiful, the modern standard is a fit and athletic figure. However, getting regular exercise in the gym takes time, which not every woman has. Yes, a strict diet that promises to lose 10kg a month is by no means a panacea. But how to lose weight without dieting and exercising? Don't believe those who say it's impossible. Maybe, if you deal with weight normalization wisely.
How to Calculate Your BMI and Why You Need It
If you're looking for a way to lose weight without a diet, the first thing to do is to calculate your own BMI -- body mass index. This is necessary to objectively assess weight, body shape and set goals correctly. Without a BMI, the desire to lose weight is blurred, fuzzy, because you won't know your optimal weight.
Body mass index is a conditional value created by doctors to assess a person's weight. It is the ratio of weight to height. Use the formula: weight (kg) divided by height (meters) squared. For example, your height is 170 cm. This is 1. 7 meters, so we multiply 1. 7 by 1. 7 to get 2. 89 meters squared. Let's say your current weight is 75 kg. So, to calculate BMI, you need to divide 75 by 2. 89. The result is 25. 95. This is your body mass index.
We compare this figure with the World Health Organization's interpretation. Note that there may be other ways of interpreting BMI online, but they are problematic. Follow the WHO assessment:
- 16 years old and younger - severely deficient in quality;
- 16-18. 5 - underweight;
- 18. 5-25 - Specification;
- 25-30 - overweight;
- 30-35 - first degree obesity;
- 35-40 - second degree obesity;
- Age 40 and over - Severely obese.
Therefore, 25. 95 is the lower limit of "overweight". That said, you don't need to lose that much norm: 5kg. If you lose 10kg, your weight is still within medical standards. Therefore, you can set such goals for yourself.
But what if your BMI is already in the 20-22 range? This means you should almost certainly not lose weight at all. Of course, BMI doesn't take into account the characteristics of skin tone, and you may not have enough muscle tissue or light bones. However, if your BMI is lower than normal after losing weight, it's best not to risk your health or pursue weight loss. When you are not satisfied with your body at the same time, it may not be the weight, but the need to strengthen the muscles.
If you have a BMI of 30 and above, you should definitely consult an endocrinologist before losing weight. Because there is a good chance you will need medical help to normalize your weight.
Don't forget this
- Don't use an automatic BMI calculator, calculate the index yourself. Some calculators intentionally inflate results to force you to buy goods and services offered on the same website.
- Keep in mind that BMI is an approximation and the index does not take into account many parameters such as skin color characteristics, bone weight, or even gender and age. So use BMI as a guide, not the ultimate truth.
- To more accurately assess your condition, use special equipment to determine the percentage of fat tissue in your body. This indicator will give you a more accurate idea of how many kilograms you need to lose and if you need to lose weight. Because 75kg of muscle is completely different from 75kg of adipose tissue.
causes of weight gain
To determine how to lose weight without dieting, you need to understand why you gain weight. It's one thing if you eat a whole chocolate cake before bed every night. If you have an endocrine disorder, live a sedentary lifestyle, and don't get enough sleep, it's a whole different story. So what are the reasons for weight gain?
- Nutritional imbalance. The only way to objectively understand your diet is to write down what you eat and when. It sounds boring, but otherwise your view of your nutrition will not be objective. You may feel like you're not eating much, but in reality, you're ignoring many snacks or high-calorie alcohol. So keep your food diary for a week or two, then re-read and assess how healthy your diet is to consider.
- Eating disorders. Eating diaries can also help identify this problem, but eating disorders are a serious medical problem that you can't solve on your own. You will need the help of an endocrinologist and a psychotherapist who specializes in eating disorders. Possible symptoms of this disorder are guilt after eating, not feeling hungry while eating, alternating strict diets with "breakdowns, " discomfort when you have to eat with others, and more.
- A sedentary lifestyle. Maybe you're eating well, but you're exercising too little. Evaluating your own daytime activities will help with a special app in your smartphone or a regular pedometer.
- Frequent lack of sleep and chronic stress. Unfortunately, lack of sleep can be the cause of many health problems, and indirectly it can even be a driving force behind the development of diabetes. Also, your body exhausted from sleep deprivation uses food as an additional source of energy, so you eat more.
- endocrine disorders. Metabolic syndrome, type 2 diabetes, and PCOS are not a comprehensive list of diseases that accompany weight gain. Assess your physical and emotional state: Are there any other symptoms that indicate a health problem?
Find out why to determine how to lose weight without dieting at home. Get rid of the underlying cause of excess weight first: If necessary, consult a doctor and seek treatment. If you're sleep deprived, try rearranging your sleep/wake schedule. There is no need to work out hard to correct a sedentary lifestyle. Sometimes, walking often, just in the fresh air is enough.
Don't forget this
- If you gain more than 5kg in a month, consultation with a therapist and endocrinologist is a must, although your diet and lifestyle have not changed. You are almost certainly dealing with a medical problem.
- If you're not complaining about your health, but still decide to discuss weight loss with a specialist, it should be a certified doctor, not a fitness trainer, coach, or someone selling "weight loss marathons" online. The human body is a very complex system, and sometimes even medical education is not enough to give good advice on weight loss. Athletes, models, fitness enthusiasts cannot be considered "professionals" in these matters.
How to lose weight without dieting
Strangely enough, the first thing to do to lose weight is to hide the scale in the pantry. Even if you can, you don't need to weigh yourself every day. Once a week is enough. Regular weighing can lead to neurosis and additional stress, which can interfere with weight normalization.
To stay in shape without dieting and vigorous exercise, you will have to make lifestyle changes. Yes, it's not easy, but it's the current lifestyle that's causing your body to become overweight. Also, if you try to adopt a healthier lifestyle, you'll not only lose weight, you'll generally feel better. What does it mean?
Even with a healthy lifestyle, you need to consult your doctor promptly. Whether or not your health issues affect your figure. Behind the daily annoyances, it can be hard to find the time and money to see a doctor, but it's a vital task. Your health and wellness should come first.
A healthy lifestyle is a good night's sleep. Getting enough sleep advice is easier than following it, especially if you work hard and have kids at home. However, an 8-hour night's sleep is half healthy. Try to make sleep-friendly choices. Wake up two hours early for a run or take a nap before work? enough sleep. Sleeping longer or taking a walk around the city at night? Get more sleep.
A healthy lifestyle is moderate physical activity. We're not talking about exhausting practice. However, lack of exercise can damage the spine, nervous and endocrine systems. Take a daily walk and pick simple home exercises for morning and evening exercises. Find a form of physical activity you enjoy that can become part of your daily routine. It can be long walks, jogging, yoga, dancing, outdoor activities—anything, as long as you like sports.
Finally, in order to lose weight without dieting, you will have to rethink your approach to nutrition. A balanced diet is not synonymous with a low-calorie diet. Instead, it gives you enough energy without gaining weight.
Principles of a balanced diet
- The basis of the diet is grains, legumes, vegetables and fruits, and meat products should be less than one-third of the food. Add nuts, seeds, herbs to your diet.
- Minimize alcohol, sweets, greasy, greasy, smoked and fried foods. If you can't give up these products entirely, consume them in small amounts, not every day. Make them a pleasant exception, but not the rule in your diet.
- Gradually reduce the amount of sugar. Sugar is a great source of energy, but it can raise blood sugar and dull the pleasures of other foods.
- Eat 5 times a day. Did not expect it? To lose weight without any homemade diet, you need to eat more, not less. Don't skip meals: breakfast, lunch, dinner, and at least two afternoon snacks. However, the portion size should not be too large.
- Try to eat the highest calorie food in the morning. If you want to treat yourself to a bun or a bar of chocolate, do it in the morning. Dinner should be light.
- Don't eat within two hours of bedtime. Give your body a chance to absorb food before bed.
- Don't skip breakfast. It's the main meal, and the lack of a hearty breakfast tends to overeat you at dinner and lunch, or intercept fast food and sweets on the go.
- Don't starve. Among those who want to lose weight, there is an opinion that the most effective way to lose weight is to schedule a hunger strike for the body. It is harmful, ineffective, and can lead to overeating and metabolic disturbances in the long run.
Avoid alcoholic beverages - they are high in calories and can cause hunger pangs. Use a griddle or oven instead of a skillet for frying. Let fried, greasy, and smoked become a rare delicacy on the table. For snacks, try unsweetened yogurt, fruit, nuts, and whole-wheat bread sandwiches. However, if you want to lose weight without dieting and exercising, avoid all types of fast food.
Common mistakes when trying to lose weight
The worst mistake you can make when trying to lose weight is trying to lose weight fast. A normal, healthy weight loss rate is 2-5 kg per month. If you lose mass faster, it can stress the body. In addition to being unhealthy, the future is filled with the fact that lost mass will return, and you may be heavier. Also, over time, aggressive eating and exercise no longer work: the body doesn't lose fat tissue even when starving. In order not to get caught in this situation, don't try to lose weight too quickly.
The second common mistake is rejecting fat altogether. Fat is an important part of the diet. However, prioritize vegetable fats over animal fats and make sure they are low on the menu.
The third mistake is a drastic reduction in heat. For example, a person counts the optimal number of calories and drastically reduces portions. However, scientific research shows that it is impossible to reduce the number of calories in the diet by more than 20% of the usual number of calories. So, even if you're overeating, reduce calories gradually.