How to Lose Weight Without Dieting? 10 Tips for Natural Weight Loss, have you decided to finally lose weight this year and after a few failed attempts are you determined to start again? To begin with, try to learn from your previous failures forget about short-term drastic diets and instead try small changes that will gradually lead you to your goal. Today we have 10 tips for you to achieve weight loss naturally and without diets.
10 Tips for Natural Weight Loss
I certainly don’t need to remind you that regular exercise is a necessary means of protecting your physical and mental health. However, you can’t do without exercise even when it comes to losing weight. It’s a simple and elegant way to increase your energy expenditure.
Have you heard that you can lose weight without exercise? I will explain to you why you should stay away from such procedures. As such, you always need a caloric deficit to lose weight. But if you don’t increase your energy expenditure through exercise, the only way to do this will be to limit your food intake. I’m not surprised in addition to hunger, in this case you would be in for another unpleasant surprise. Your body will react to low food intake by further reducing total energy expenditure, and you will thus find yourself in a vicious circle.
2. Do You Like Meat, Cheese, Eggs, Legumes or Perhaps Cereals?
It is extremely important for your organism in any situation, but this is doubly true when losing weight. Sufficient amounts of them in your diet help protect your muscle mass from degradation, they have the highest thermic effect of all nutrients and, on top of all that, they fill you up well. The minimum recommended protein intake is 0.8 g/kg of body weight, but for the active population (to which you undoubtedly belong after reading this article), it is more appropriate to stick to the range of 1.4-2 g of protein/kg of body weight.
Animal proteins are considered more valuable compared to plant sources, but on the other hand, in most cases, they have a many times higher carbon footprint. Therefore, the best solution will be not to focus on just one source of protein, but to include as many of them as possible in the menu – our next article brings you 10 tips for delicious sources of protein.
3. The Miracle Called Fiber
Fiber represents indigestible food components that the human body cannot completely break down in the digestive tract. But this certainly does not mean that its income would be useless for you, on the contrary! Fiber increases the feeling of satiety, which is literally the golden grail when losing weight.
It also supports normal digestion and is an important source of energy for your intestinal pets aka. microbiome. Last but not least, it slows down the rise in blood sugar after a meal and is part of the prevention of colon cancer. The current recommendation for fiber intake is 30 g/day.
Look for fiber in foods like fruits, vegetables, legumes and whole grains. You can’t go wrong with nuts or seeds either, and you can also try psyllium, for example.
Do you want to include more fiber in your diet? Here are 10 simple tips to eat more fiber. Would you like to try an unconventional source of protein? We advise 10 non-traditional protein sources for a varied menu. That you don’t want to be left behind with vegetable proteins? Read the article with 3 tricks to significantly increase the utilization of vegetable proteins.
4. Don’t Forget Your Gut Microbiome
We’ll stay with the intestines for a little while longer. Your digestive tract is home to around 500 types of bacteria that make your life easier in many ways and help you maintain good health – for example by producing vitamins, supporting protein assimilation of certain minerals, and last but not least, they also take care of your defenses and proper digestion.
Many factors influence the state and composition of your microbiome diet, level of physical activity, use of antibiotics, smoking, sleep or even how often we go outside and wash our hands. In addition, it was confirmed that the representation of intestinal bacteria differs even in lean and obese individuals.
If you want to make your intestinal bacteria happy, include fruits, vegetables, and nuts in your diet, fermented milk products or fermented vegetables. Also take care of sufficient physical activity, stay in nature, sleep, and a moderate attitude to alcohol or smoking.
5. Low-carb Diet Plan
Carbohydrates are one of the essential nutrients. They are the fastest source of energy for all the cells of the human body and are absolutely irreplaceable for most intensive sports – they have the highest potential for maximizing performance of all nutrients.
Simple sugars are then a suitable source of immediate energy, e.g. during or immediately after sports training. For more information on the differences between complex carbohydrates and sugars, see Carbohydrates vs. sugars: what’s the difference?
What about fruit? We usually find simple sugars there. At the same time, fruit is a source of many vitamins, minerals and other bioactive substances and most importantly – its water content is around 70-90%. All in all, regular consumption of fruit will definitely benefit your health and you can indulge in it even while losing weight.
6. Water, smoothies, Mineral Water What is Good for Losing Weight?
It’s not a good idea to forget about your drinking regime – sufficient hydration is important for basic vital functions, but it will also support your weight loss. But how much and what to drink? An adult’s fluid intake should be in the range of 30-45 ml/kg of body weight per day.
When choosing a suitable drink, pay attention to the energy value of the drink – believe me, liquid calories are definitely one of the most unnecessary things that can prevent you from losing weight successfully. Therefore, cover the vast majority of your drinking regime with pure water (or with herbs and pieces of fruit), unsweetened tea or unsweetened mineral water. Of course, you can have a glass of juice or some kind of lemonade here and there for those who are busy.
7. Do You Know What You are Eating?
It is not only what but also how you eat that is important. When you’re not concentrating on your food, eating in a hurry or watching a movie with him, you’re very likely to eat more than you really should. It takes about 20 minutes for your brain to know you’ve had enough. So, if you chow down on 3 lunches and a cake to go with it by that time, you’ll probably have your energy intake for that day already full, and on top of all that, you’ll get hungry in no time, because you won’t even know you’ve actually eaten anything.
And what about it? Don’t worry, I won’t make you chew every bite 2764787 times. But you might be interested in so-called conscious eating. Set aside time for your meal, don’t let yourself be interrupted during it, and intensely perceive the individual colors and flavors of everything on your plate.
8. Does Sleeping Late Make You Lose Weight
Let’s face it, losing weight is not easy. In order to manage it with a smile (at least most of the time), quality sleep can help you a lot. Did you know that the result of lack of sleep can be stress and more frequent and intense feelings of hunger? I’m guessing these struggles aren’t something you’d be looking for when you’re trying to lose weight. And what’s more – you won’t get tired even in the case of movement.
Therefore, try to take a really responsible approach to sleep ideally sleep 7-9 hours and avoid oversleeping during the entire working week on the weekend. As soon as you create a routine where you go to bed and get up at the same time, over time you will be greatly relieved in terms of waking up early in the morning.
9. Manage Your Energy, not Your Time Summary
Have you been trying to follow all the principles of healthy weight loss for several weeks, but still nothing? The problem may be in the setting of the caloric balance. In other words, you don’t have a caloric deficit set up correctly.
We certainly don’t want to tell you that counting calories is something you can’t lose weight without. However, if you can’t think of where you could be making a mistake, it’s a good idea, at least to begin with, to carefully record your energy intake and expenditure. You might find that you’re not actually burning as much energy as you thought and lo and behold – you’ll know right away where the dog is buried.
10. 80 Can Be More Than 100 Sometimes
You determined to finally lose weight and will sacrifice anything for it? I commend you, motivation is an important component of any change – but don’t try to be 100% in everything right away. Let me remind you that a short-term diet will not bring you sustainable results. In order to achieve real results, you need to incorporate those small steps into your lifestyle and embrace them as your own.
So, if you’ve been running on sweets every day, don’t stop from day to day. At first, limit them to 4-5 days a week and gradually reduce them until the daily sweets become an “occasional treat”. That’s perfectly fine. It’s the same with exercise have you never exercised properly before? Start with longer brisk walks 3-4 times a week. You can gradually add swimming, cycling, running, strength training, or perhaps group lessons. Above all, do what you enjoy.
On the way to weight reduction, it is important above all to persevere to create habits that you can stick with. For natural weight loss, include enough exercise in your daily routine and enrich your diet with protein and fiber. Pay attention to your gut bacteria and distinguish between complex and simple carbohydrates. Eat calmly, consciously and wash down the good food with a calorie-free drink – sweetened sodas really won’t help you on your way to health and a better figure.
Always get a good night’s sleep for your efforts, and if you feel that nothing is still happening, don’t despair – rather check whether you have a correctly set caloric deficit. Finally, don’t just try to be 100% all the time. In the end, this strategy will get you further than the strictest mode. All the best.