The "heroin chic" of the nineties was replaced by a healthy lifestyle and the fashion for sports. , which not all women have. Yes, and strict diets that promise to lose 10 pounds a month are by no means universal cures. But how to lose weight without diet and exercise? Do not believe those who say it is impossible. Maybe if you approach wiselyweight normalization.
How to calculate your body mass index and why you need it
If you are looking for a weight loss method without weight loss, the first thing to do is calculate your own BMI - body mass index. This is necessary to set the weight, shape and goal correctly. Without BMI, your desire to lose weight will be vague because you will not know your optimal weight.
The body mass index is a conditional value created by doctors to assess human weight. This is the ratio of body weight to height. Calculate using the following formula: weight in kilograms divided by the square of the height in meters. For example, your height is 170 cm, which is 1, 7 m, so we multiply 1, 7 by 1, and get 2. 89 meters squared. Suppose your current weight is 75 kg. So to calculate your BMI, you need to divide 75 by 2, 89. It turns out 25, 95. This is your body mass index.
We compare this data with the World Health Organization interpretation. Please note that there may be other ways to interpret BMI online, but these are questionable. Focus on WHO assessment:
- 16 and less - significant weight loss;
- 16-18, 5 - insufficient body weight;
- 18, 5-25 - the norm;
- 25-30 - overweight;
- 30-35 - first degree of obesity;
- 35-40 - second degree of obesity;
- Over 40 - severe obesity.
So 25, 95 is the lower threshold for "overweight. "That is, you do not have to lose as much to the norm: 5 kg. If you lose 10 kg, the weight will remain within the medical norm. That is why you can set yourself such a goal.
But what if BMI is already in the 20-22 range? This means that you are almost certain not to lose weight at all. Of course, the body mass index does not take into account the specifics of the complexion, you may not have enough muscle tissue or clear bones. However, if your BMI after weight loss is below normal, it is better not to risk your health or chase leanness. When you’re unhappy with your figure at the same time, it may not be because of the weight, but because of the need to strengthen your muscles.
If your BMI is 30 or above, be sure to consult an endocrinologist before losing weight. Because you most likely need medical help to normalize your weight.
This must not be forgotten
- Do not use automatic BMI calculators, calculate the index itself. Some calculators intentionally inflate the results to force you to purchase the goods and services shown on the same page.
- Keep in mind that BMI is an approximate value, the index does not take into account many parameters such as facial color characteristics, skeletal weight, even gender and age. Therefore, consider BMI as a guide, but not the ultimate truth.
- To more accurately assess your condition, use a special tool to determine the percentage of adipose tissue in your body. This indicator gives a more accurate picture of how many kilograms you need to lose and whether you need to lose weight at all. Because 75 kg of muscle is not the same as 75 kg of adipose tissue.
Causes of weight gain
To determine how to lose weight without losing weight, you need to understand the reasons for weight gain. It’s one thing to eat a whole chocolate cake every night before bed. The situation is completely different if you suffer from endocrine diseases, lead a sedentary lifestyle and do not get enough sleep regularly. So what are the causes of weight gain?
- An unbalanced diet. The only way to get an objective picture of our own diet is to describe what and when we eat. It sounds boring, but otherwise your opinion about your own diet will not be objective. You may feel that you are not eating much, but in practice you are missing out on a lot of snack or high calorie alcohol. Therefore, keep a food diary for a week or two, then read it again and evaluate how healthy your diet is.
- Eating disorder. An eating diary can help identify this problem as well, but an eating disorder is a serious health problem that you cannot treat alone. You will need the help of an endocrinologist and a psychotherapist specializing in eating disorders. Possible symptoms of the disorder include post-eating guilt, eating without hunger, alternating strict diets with a "collapse, " feeling uncomfortable when eating with others, and so on.
- Sedentary lifestyle. Your diet may be perfectly fine, but you exercise too little. Evaluate your own activities during the day with special apps or a standard pedometer to help your smartphone.
- Regular sleep deprivation and chronic stress. Unfortunately, sleep deprivation can be the cause of many health problems and can even indirectly contribute to the development of diabetes. In addition, a body that is exhausted due to lack of sleep uses food as an additional source of energy, so you eat more.
- endocrine disorders. Metabolic syndrome, type 2 diabetes mellitus, PCOS is not a complete list of disorders that can lead to weight gain. Assess your physical and emotional condition: are there any other symptoms that indicate health problems?
Learn the reason to determine how to lose weight without losing weight at home. Eliminate the cause of the overweight first: see a doctor and seek treatment if necessary. If you do not get enough sleep, try rearranging your sleep / wake schedule. It is not necessary to train 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 one month, although your diet and lifestyle have not changed, be sure to consult a therapist and endocrinologist. You almost certainly have a health problem.
- If you don’t complain about your health, but still decide to discuss weight loss with a professional, it should be a certified doctor, not a fitness trainer, coach, or person selling "weight loss marathons. " The human body is a very complex system, and sometimes evennor is a medical degree enough to give good advice for losing weight. Ethletes, models, fitness enthusiasts are not considered "professionals" in these matters.
How to lose weight without dieting
Oddly enough, in order to lose weight, the first thing is to hide the scales in the chamber. You don’t have to measure yourself every day, even if you can. Once a week is enough. Regular weight measurement causes neurosis, additional stress, and this interferes with the normalization of weight.
To get in shape without diets and strong training, you need to change your lifestyle. Yes, it’s not easy, but the existing lifestyle is what has led your body to become overweight. Plus, not only will you lose weight, but you’ll usually feel better if you try to lead a healthier lifestyle. What does this mean?
Even with a healthy lifestyle, you need to see a doctor in time. Whether your health problems affect your shape or not. Behind everyday worries, it can be hard to find the time and money to see a doctor, but it is an extremely important task. Your health and well-being must 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, 8 hours of sleep at night is half the health. Always try to choose sleep. Get up to run or sleep two hours before work? Get enough sleep. Do you sleep longer or walk around town at night? Sleep more.
A healthy lifestyle is moderate physical activity. We are talking about non-exhaustive practices. However, lack of exercise damages the spine, nervous system, and endocrine system. Walk every day, pick up simple home exercises for morning or evening exercises. Find a form of physical activity that you enjoy and that can become part of your routine. It can be long walks, jogging, yoga, dancing, active outdoor games - anything as long as you love to move.
Lastly, if you want to lose weight without losing weight, you need to rethink your approach to nutrition. A balanced diet is not synonymous with a low calorie diet. On the contrary, it provides enough energy but does not contribute to weight gain.
Principles of a balanced diet
- The diet is based on cereals, legumes, vegetables and fruits, and meat products contain less than a third of the portion. Add nuts, seeds, herbs to your diet.
- Minimizes alcohol, sweets, rich, greasy, smoked and pan-fried foods. If you can’t completely give up on these products, consume small portions and not every day. Let them be a pleasant exception, but not a rule in the diet.
- Gradually reduce the amount of sugar. Sugar is a great source of energy, but it also causes a jump in blood sugar levels and dampens the enjoyment of other foods as well.
- Eat 5 times a day. Unexpected, right? To lose weight without homemade diets, you should eat more often than less often. Don’t miss out on meals: breakfast, lunch, dinner and at least two afternoon snacks. However, the doses should not be too high.
- Try to eat the most calorie foods in the morning. If you want to treat yourself to a bun or a piece of chocolate, do it in the morning. Dinner should be easy.
- Do not eat less than two hours before bedtime. Before going to bed, give your body a chance to absorb the food.
- Don't miss breakfast. This lack of a main meal, a full breakfast, often causes you to overeat during dinner and lunch, or to pick up fast food and sweets on the go.
- Don't starve. Among those who want to lose weight, it is believed that the most effective way to lose weight is to organize a hunger strike for the body. It is harmful, ineffective and threatens long-term overeating and metabolic disorders.
Avoid alcoholic beverages - they are high in calories and cause hunger. Replace frying in a pan with grilled or oven-baked food. Have fried, greasy, smoked rare delicacies on the table. You can buy unsweetened yoghurt, fruit, nuts and whole wheat bread sandwiches for snacks. But avoid all kinds of fast food if you want to lose weight without diet and exercise.
Common mistakes during weight loss
The worst mistake you can make when trying to lose weight is to lose weight fast. Normal, healthy weight loss is 2-5 kg per month. If you lose weight faster, it puts a strain on the body. In addition to being unhealthy, the future is fraught with the fact that your lost weight will come back and you may weigh even more. Moreover, over time, radical diets and practices stop: even when you are hungry, your body loses fat. To avoid this situation, do not try to lose weight too quickly.
The second common mistake is the complete rejection of fats. Fats are an essential part of the diet. However, we should prefer vegetable fats to those of animal origin and make sure that their proportion on the menu is low.
The third mistake is a sharp reduction in calories. For example, a person calculates the optimal number of calories and drastically reduces their intake. However, scientific studies have shown that it is impossible to reduce your diet by more than 20% of your normal caloric intake. Therefore, even if you overeat, gradually reduce your calories.