How to lose weight without exercise

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"Lose 2.5 kg per week!" This slogan can be seen everywhere. Of course, it's possible to lose several pounds (or more) in seven days, according to GoodHousekeeping.com, but it all depends on your metabolism and other individual factors, including physical activity and body type.

Based on the long-time experience of nutritionists, most people consume foods that are low in nutrients but high in calories. Therefore, if you give up sweet drinks, you will soon notice positive changes in your figure. Such drinks do not make you feel full, even though they are high in calories, so instead it is better to drink carbonated water or unsweetened tea and coffee. Another category of highly unhealthy food are processed grain products: cereals, crackers, cookies. If you want to lose weight fast, then you should also pay attention to what food you eat half-reluctantly.

The next step to getting short-term and long-term results is knowing where you're getting your extra calories. There are other tips that work for almost everyone and can be started right away.

1. Eat More Vegetables

Very easy! If your next meal consists almost entirely of vegetables (or at least 50 percent), you're on the right track to better health and a leaner body.

2. Make a Better Breakfast

All meals are important, but breakfast helps start the day off right. The best breakfast is the one which makes you feel full and do not feel like eating anything again. Aim for 400-500 calories in the morning and be sure to include a lean source of protein and fat (such as eggs, unsweetened Greek yogurt, nuts or nut butter) and fiber (vegetables, fruits or whole grains). Starting your day with a mix of blood sugar-stabilizing nutrients will help you lose weight without sacrificing anything.

3. Limit your salt intake

Since salt is a preservative, processed and packaged foods tend to be high in sodium. It is important to take this into account when planning what you will eat. When it comes to snacks, they should be low in sodium, with 140 milligrams or less per serving. If you feel lost, just follow this recommendation.

4. Drink more coffee

Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants that protect the body's cells from damage. According to the Dietary Guidelines for Americans, you can consume up to 400 mg of caffeine per day. Don't like coffee? Tea is also a natural diuretic. In addition, herbal teas such as dandelion or fennel root have health benefits. Recently, researchers conducted a study and compared the metabolic effects of green tea extract and a placebo. It turned out that within 24 hours green tea became crazy. Burns approximately 70 extra calories.

5.Skip drinks with sugar

The calories in liquids don't provide the same feeling of satiety as a normal meal. A glass of juice or a cup of caramel-flavored coffee will never beat a bowl of protein-rich roasted vegetables. Therefore, carefully monitor the amount of juices, carbonated drinks, sweetened coffee and tea, and alcoholic beverages. If you drink all the drinks listed above in a day, you will get at least 800 extra calories and still feel hungry. (By the way, alcohol can slow down fat burning, making it harder to burn calories.) 6. Get a set of 2.5 kg weights.

It is a one time investment that you will never regret. Strength training builds lean muscle tissue and burns calories even at 24-hour rest. 24 hours a day, seven days a week. The more lean muscle mass you have, the faster you will lose weight. How to start strength training? First do some push-ups, squats or lunges. Train biceps or triceps with weights at home or in the office. Do these exercises three to four times a week and you will see a change in no time.

6. Eat Spicy Food (Seriously)

Spicy food can help you burn more calories. Capsaicin, a compound found in hot peppers, (slightly) increases the body's release of stress hormones like adrenaline, which boosts metabolism. Hot peppers can also help in moderation. After all, you'll hardly want to eat a full plate of spicy spaghetti and it's easy to feel like you're full. In addition to hot peppers, ginger and turmeric are also suitable. get a good night's sleep. There is a lot of scientific evidence to support that sleeping less than about seven hours slows down your metabolism. Plus, the longer you're up, the more you'll want to snack. Maintain a proper sleep pattern and you will have an added advantage in the fight against unwanted pounds.

7. Keep a Food Journal

Many study results show that people who record everything they eat (especially those who write during meals) will be more successful at losing weight and avoiding putting the pounds back on. Once you start recording regularly, you'll be wasting just 15 minutes a day, as of 2019. Results of a study published in the journal Obesity, You can use the MyFitnessPal app or a simple notebook. You will always know what and how much you have eaten. Plus, you'll be able to easily identify areas of your diet that may need improvement when you have all the information you need in front of you.

8. Get a good night's sleep

There is a lot of scientific evidence to support that sleeping less than about seven hours can slow your metabolism. Plus, the longer you're up, the more you'll want to snack. Maintain a proper sleep pattern and you will have an added advantage in the fight against unwanted pounds.

go for a walk! Don't misunderstand this advice — exercise is always healthy, but staying active in the evening can be especially beneficial because many people's metabolisms slow down at the end of the day. 30 minutes of aerobic exercise before lunch elevates metabolism, which can remain elevated for two to three hours after exercise. Plus, exercise will help you wind down after a meal, so you won't indulge in stress-induced snacking that can lead to extra calories.

8. Resist the temptation to skip meals

Skipping meals will not make you lose weight faster. If you can't eat a normal meal because of a super busy day, pack some fruit and nut butters and keep snacks in your office desk drawer. Don't try your best to win!

9. Don't forget the water

Adequate water intake is essential, but you can (and should) eat foods that have a higher water content. Cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple and cranberries are great. These fruits and vegetables are not only nutritious as they are rich in fibre, but they also have diuretic properties.

10. Eat food rich in minerals

Potassium, magnesium and calcium can act as counterbalances to sodium. There is a lot of sodium in leafy vegetables, many "orange" foods (oranges, sweet potatoes, carrots, cantaloupe), bananas, tomatoes and cruciferous vegetables, especially cauliflower. Low-fat dairy products, nuts and seeds may also help you shed unwanted pounds. In addition, these foods are associated with a variety of health benefits, such as lowering blood pressure and the risk of chronic diseases, and helping to control blood sugar levels.

11. Ignore Popular Ways to Lose Weight

The market is constantly flooded with all kinds of products and strategies that claim to help you lose five pounds in 10 days or so. In desperation, we may go on a variety of diets, from eating only organic foods to giving up certain foods altogether. One thing to keep in mind: Just because you see your Instagram account claiming that this avocado and kale salad dipped in coconut oil is organic, doesn't mean you can stuff yourself nonstop. What is the moral of this advice? Avoid the fads, eat normal, watch Netflix, and remember to relax (maybe even with a glass of wine in hand).

12. Don't eat too much

You're probably well aware that there's no such thing as a perfect diet, but many of us lose control and get angry with ourselves when we give in to temptation, overeat or Can't follow a restrictive diet. It's not worth it, as you'll only add stress and unnecessarily complicate the whole weight loss process. So instead of feeling bad about eating something you thought you shouldn't, don't beat yourself up about it. Treat about 200 calories per day. May they help you meet your long term goals. Eating should be a pleasure, not a pain!

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