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Usually, people lose weight when their body spends more calories than they get. That is, you should burn the calories you get from meals or snacks, or you should consume them in the lesser amount. In order to lose weight, many people reduce the number of calories they consume in their diet and burn some by exercising. Frequent exercise is useful for weight loss; however, it is probably not practical for some people, because of their health, lack of time or lack of interest. However, research shows that, in relation to weight loss, the diet is much more important than exercise. Reduce your caloric intake by altering your diet is easier to burn a considerable amount of calories exercising. You can lose weight safely and effectively without an exercise plan if you make some changes in your diet and your lifestyle. We will discuss how to lose weight fast without exercise.
How to lose weight fast without exercise:
For how to lose weight fast without exercise you must make changes in your diet to lose weight.
- Count the calories. Usually, weight loss programs require you to make changes to your total calorie intake. If you count the calories you get and the amount of food you eat, this will be useful for losing weight. In general, you’ll need to reduce an estimated 500 to 750 calories a day, so you’ll drop around 450 to 900 g (1 or 2 lb) a week.
- To identify a number of calories you can reduce in your daily diet, you must first calculate the calories you should consume per day. To do this, look for a calorie calculator on the Internet, then enter your weight, height, and age and activity level; so you will calculate your recommended calorie intake. All people are different; so it is best to get your personalized figure.
- Do not consume less than 1200 calories a day. If you consume a diet with very few calories, you run the risk of suffering nutrient deficiencies, since you will not be able to consume enough food to cover most of the vitamins, minerals and proteins you need.
- Keep it real. Your diet will not involve exercise, so you probably will not lose weight as fast as you want. It is unwise to reduce 1000 or 1500 calories a day to drop more than 900 g (2 lb) a week, as your body will be too hungry and will cling desperately to these calories, which will prevent the process of weight loss.
- Make an eating plan. If you do not burn calories through exercise, you should reduce the amount you consume in your diet, if you want to lose weight. Developing a meal plan can be useful for defining all meals and snacks, and make sure they are appropriate for your predetermined calorie range.
- Take some time to write about all the meals, snacks and drinks you will consume in a few days or a week.
- Assign a set amount of calories to each meal. For example a breakfast of 300 calories, two more abundant meals of 500 calories and one or two sandwiches of 100 calories. This can be helpful in choosing the foods you will consume in meals and snacks throughout the day.
- Your meals should include foods from all five food groups most days. Check your diet plan to make sure you consume appropriate amounts of fruits, vegetables, whole grains, lean proteins and dairy products.
- If you plan ahead all your meals and snacks, this can prevent you from choosing foods that contribute to poor nutrition when you are in a hurry.
- The snacks should remain in a convenient and ready place, whether in the refrigerator, car, backpack or purse.
- Eat a balanced diet. A good basis for losing weight in a healthy way is to control the calories in your diet and make sure that it contains foods from all five food groups. You must eat the following foods most days:
- Fruits and vegetables. These are hearty foods that leave you satisfied and have a low calorie and fat content. In addition to being great for your waist, they provide great amounts of vitamins, minerals, fiber and antioxidants that you require for long-term health. Half of your meals should be composed of fruits or vegetables.
- Lean proteins. Among the grandiose sources of lean proteins, we have foods like poultry, pork and beef meats, eggs, legumes, dairy products and tofu. Proteins will be useful to keep you satisfied longer and could reduce cravings caused by hunger. Each meal should contain between 85 and 113 g (3 and 4 oz) protein, which is the approximate weight of a deck of cards.
- 100% whole grains. Whole grain foods are high in fiber and some vitamins and minerals. Examples of whole grains that you should include in your diet have quinoa, oats, brown rice, millet and pasta and bread 100% whole. Reduce a number of grains you eat to about 1/2 cup or 28 g (1 oz) per meal.
- Eat healthy snacks. If you try to lose weight, it is appropriate to consume one or two snacks with low calories. Often, snacks are useful for weight loss.
- It may be appropriate to consume snacks if you must wait more than five or six hours for your next meal. Sometimes, if you are going to spend a lot of time without eating, you may find it more difficult to stick to the meals or portion sizes you have planned, as you may feel too hungry.
- You should control the calories of most snacks that are included in a weight-loss plan. Your snacks should be between 100 and 200 calories.
- Among healthy snacks, we have the following: 1/4 cup walnuts, a personal serving of Greek yogurt, a hard-boiled egg or celery, and peanut butter.
- Choose healthier cooking techniques. Do not ruin the best intentions by using inappropriate cooking methods. Your weight loss may stagnate or decrease if you use cooking methods that require the use of a lot of oil, butter or some other sauce or dressing with high-fat content.
- Turn to cooking methods that use few added fats or none at all. You can steam, boil, simmer, roast and poach or parboil.
- Use extra virgin olive oil or canola oil. If you use them instead of saturated fats (such as butter), these healthy monounsaturated fats can be helpful in improving blood cholesterol levels, which will make you run a lower risk of heart disease and obesity.
- Do not use cooking techniques such as frying in an abundant amount of fat or in a pan. Do not use methods that use too much butter, oil or margarine.
- Consume an adequate amount of liquid. To lose weight, it is also essential that you hydrate properly. Quenching can often feel similar to hunger and can make you eat. If you drink an adequate amount of fluid, this can be useful not to make this mistake and encourage weight loss.
- Consume an approximate 1.8 L (64 oz.) Or eight glasses of clear, sugarless liquid every day. This is a general recommendation, but it is a good start.
- Among the liquids, you can consume to reach your daily goal are water, flavoured and sugar-free water, tea alone and coffee without cream or sugar.
- Avoid alcohol and sugary drinks. Both contain an excessive amount of calories that can harm your plan to lose weight. The ideal is to avoid them completely if you want to continue to lose weight.
- Among the sugary drinks that you should not consume we have the common soda, teas with sweeteners, and drinks with coffee containing sweeteners, energy drinks and juices.
- The maximum amount of alcohol that can be consumed per day is 1 cup or less in the case of women; And 2 or less, in men. Again, if you want to keep losing weight, you should not consume alcohol.