The "heroine chic" of the 90s has been replaced by fashion for a healthy and sporty lifestyle. If a few decades ago the thinness of the model was enough to be considered a beauty, then the modern norm is a fit and athletic figure. However, regular workouts in the gym require time, which not all women have. Yes, and strict diets that promise a loss of 10 kilograms per month are by no means a panacea. But how to lose weight without diet and sport? Don't believe those who say it's impossible. Perhaps, if you approach weight normalization wisely.
How to calculate your body mass index and why you need it
If you are 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 in order to objectively assess weight, figure and correctly set the lens. Without BMI, the desire to lose weight will be vague, imprecise, because you will not know your optimal weight.
Body mass index is a conditional value created by doctors to assess human weight. It is the ratio of body weight to height. Calculate it using the formula: weight in kilograms divided by height in meters squared. For example, your height is 170 cm, which is 1. 7 m, so we multiply 1. 7 by 1. 7 and we get 2. 89 square meters. Let's say your current weight is 75 kg. So, to calculate BMI, you need to divide 75 by 2. 89. It turns out 25. 95. This is your body mass index.
We compare this figure with the interpretation of the World Health Organization. Please note that there may be other ways to interpret BMI on the net, but they are debatable. Focus on the WHO assessment:
- 16 and under - a significant lack of mass;
- 16-18, 5 - insufficient body weight;
- 18. 5-25 - the norm;
- 25-30 - overweight;
- 30-35 - the first degree of obesity;
- 35-40 - the second degree of obesity;
- 40 years and older - severe obesity.
So, 25. 95 is the lower threshold for "overweight. "That is, you don't need to lose as much compared 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.
But what if your BMI is already between 20 and 22? This means that you definitely shouldn't lose any weight at all. Of course, the body mass index does not take into account the characteristics of skin tone, you may not have enough muscle tissue or light bones. However, if after losing weight your BMI is lower than normal, it is better not to risk your health and not chase after thinness. When you are unhappy with your figure at the same time, it may not be the weight, but the need to strengthen the muscles.
If your BMI is greater than or equal to 30, you absolutely must consult an endocrinologist before losing weight. Because with a high degree of probability you need medical help to normalize your weight.
This must not be forgotten
- Do not use automatic BMI calculators, calculate the index yourself. Some calculators deliberately inflate the results in order to force you to buy goods and services presented on the same site.
- Remember that the BMI is an approximate value, the index does not take into account many parameters such as skin tone characteristics, skeletal weight, even gender and age. Therefore, take BMI as a guide, but not the ultimate truth.
- For a more accurate assessment of your condition, use a special device to determine the percentage of fatty tissue in the body. This indicator will give 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 is not at all the same thing as 75 kg of adipose tissue.
Reasons for gaining weight
To determine how you can lose weight without dieting, you need to understand the causes of weight gain. It's one thing if you eat a whole chocolate cake every night before bed. It is quite different if you suffer from endocrine diseases, lead a sedentary lifestyle and do not sleep regularly enough. So what are the reasons for weight gain?
- Unbalanced diet. The only way to get an objective picture of your own diet is to write down what and when you eat. It sounds boring, but otherwise your opinion of your own diet will not be objective. You may feel like you're not eating much, but in practice you'll lose sight of the many snacks or high-calorie alcohol. Therefore, keep a food diary for a week or two, then review it and assess how healthy your diet can be considered.
- Eating disorder. A food diary can also help identify this problem, but an eating disorder is a serious medical condition that you cannot manage on your own. You will need the help of an endocrinologist and a psychotherapist who specializes in eating disorders. Possible symptoms of the disorder are feelings of guilt after eating, eating without being hungry, alternating strict diets with "breakdowns", discomfort when having to eat with others, etc.
- Sedentary lifestyle. Maybe your diet is fine, but you're moving too little. To assess your own activity during the day will help special applications or a regular step counter in your smartphone.
- Lack of regular sleep and chronic stress. Unfortunately, lack of sleep can be the cause of many health problems, indirectly it can even be a driving force for the development of diabetes. In addition, the body, exhausted from lack of sleep, uses food as an additional source of energy, so you eat more.
- Endocrine disorders. Metabolic syndrome, diabetes mellitus type 2, PCOS are not a complete list of disorders that can be accompanied by weight gain. Assess your physical and emotional state: are there other symptoms that indicate health problems?
Find out the reason to determine how you can lose weight without dieting at home. First eliminate the very cause of the excess weight: consult a doctor and seek treatment, if necessary. Try rearranging your sleep/wake schedule if you're not getting enough sleep. It is not necessary to exercise hard to correct a sedentary lifestyle. Sometimes it is enough to walk regularly, to walk in the fresh air.
This must not be forgotten
- If you have gained more than 5 kg in a month, although your diet and lifestyle have not changed, a consultation with a therapist and an endocrinologist is required. You are almost certainly dealing with a medical problem.
- If you do not complain about your health, but still decide to discuss weight loss issues with a specialist, it should be a certified doctor, and not a fitness trainer, traineror someone selling "weight loss marathons" online. The human body is a very complex system, and sometimes even medical training is not enough to give good weight loss advice. Athletes, models, fitness enthusiasts cannot be considered "pros" in this field.
How to lose weight without dieting
Oddly enough, but the first thing to do to lose weight is to hide the scale in the pantry. You don't need to weigh yourself every day, even if you can. Once a week is enough. Regular weighing creates neurosis, additional stress, and it interferes with the normalization of weight.
To get in shape without dieting or strenuous exercise, you will need to change your lifestyle. Yes, it's not easy, but it's the existing lifestyle that has led your body to be overweight. Plus, not only will you lose weight, but you'll generally feel better if you try to adopt a healthier lifestyle. What does it mean?
Even with a healthy lifestyle, you need to see a doctor in a timely manner. Whether your health problems affect the figure or not. Behind daily worries, finding the time and money to see a doctor can be difficult, but it is a task of paramount importance. Your health and well-being should come first.
A healthy lifestyle is a good night's rest. The advice to get enough sleep is easier than following this advice, especially if you work hard and have children in the family. However, an 8 hour night's sleep is half health. Try to always make a choice in favor of sleep. Waking up two hours early to run or sleep before work? Get enough sleep. Sleep longer or wander around the city at night? Sleep more.
A healthy lifestyle is moderate physical activity. We are not talking about exhausting exercises. However, the lack of movement harms the spine, nervous and endocrine systems. Take a walk every day, choose simple home exercises for morning or evening exercises. Find a form of physical activity that you enjoy and that can be part of your routine. It can be long walks, jogging, yoga, dancing, active outdoor games - anything, as long as you like to move.
Finally, to lose weight without dieting, you will need to rethink your approach to nutrition. A balanced diet is not synonymous with a low calorie diet. On the contrary, it provides you with enough energy, but does not contribute to weight gain.
The principles of a balanced diet
- The basis of the diet is 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 pan-fried foods. If you cannot completely give up these products, consume them in small portions, and not every day. Let them be a pleasant exception, but not the rule in the diet.
- Gradually reduce the amount of sugar. Sugar is a great source of energy, but it spikes blood sugar and also dulls the enjoyment of other foods.
- Eat 5 times a day. Unexpected, right? To lose weight without any home diet, you need to eat more often, not less often. Do not skip meals: breakfast, lunch, dinner and at least two afternoon snacks in between. However, portions should not be too large.
- Try to eat the highest calorie foods in the morning. If you want to treat yourself to a brioche or a piece of chocolate, do it in the morning. Dinner should be light.
- Do not eat less than two hours before bedtime. Give your body a chance to absorb the food before you go to bed.
- Don't skip breakfast. This is the main meal, the lack of a full breakfast often causes you to overeat during dinner and lunch or intercept fast foods and sweets on the go.
- Don't starve. Among people who want to lose weight, there is an opinion that the most effective way to lose weight is to go on a hunger strike for the body. It is harmful, ineffective and threatens long-term overeating, as well as metabolic disorders.
Avoid alcoholic beverages - they are high in calories and cause hunger pangs. Replace pan frying with grilled or baked dishes. Let fried, fatty, smoked be a rare delicacy on the table. For snacks, you can take unsweetened yogurt, fruits, nuts, whole grain bread sandwiches. But avoid all types of fast food if you want to lose weight without dieting or exercising.
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 and healthy weight loss rate is 2-5 kg per month. If you lose mass faster, it's stressful for the body. In addition to being unhealthy, in the future it is fraught with the fact that the lost mass will return, and you may weigh even more. Moreover, over time, radical diets and exercises cease to work: even when starved, the body does not lose fatty tissue. In order not to be in this situation, do not try to lose weight too quickly.
The second common mistake is the complete rejection of fat. Fats are an essential part of the diet. However, favor vegetable fats, not animal fats, and ensure that their share in the menu is low.
The third mistake is a sharp reduction in calories. For example, a person calculates the optimal number of calories and significantly reduces portions. However, scientific studies have shown that it is impossible to cut food by more than 20% of the usual number of calories. Therefore, even if you eat too much, gradually reduce calories.