06.11.2019 00:00
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Experts say that the key to effective weight loss lies 80% in following a diet, and only 20% depends on going to the gym. This means that you can lose weight without even leaving the couch.
Author: Tumanyan Tatevik Sergeevna
Experts say that the key to effective weight loss lies 80% in following a diet, and only 20% of the result depends on going to the gym. This means that you can lose weight without even leaving the couch. We’ll talk about how beneficial this will be for the body and what the body will look like another time. Today we will look at several main principles of a diet for weight loss.
Don't stay up late
The quality of sleep is fundamentally important for human health in general. Interestingly, the lack of night rest is reflected not only on the face of a sleep-deprived person, but also on the scales.
The fact is that during sleep the body spends an average of 50-70 kcal per hour, with the main energy costs occurring in the first half of the night. Therefore, those who care about weight should go to bed early.
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During sleep, the body actively produces hormones responsible for metabolism. Regular lack of sleep leads to hormonal imbalance and poor digestion. Food is less digestible, which contributes to the appearance of extra pounds.
In addition, lack of sleep increases the level of ghrelin, a hormone responsible for the feeling of hunger. Therefore, a person who does not get enough sleep wants to eat more often. In addition, the body tries to compensate for the lack of energy with foods high in sugar, which also negatively affects the figure.
Five more minutes: why can’t you snooze your alarm?
The most important components of weight loss
Natural weight loss without physical activity and fasting is possible; for this you need to adjust your diet, avoid stress, get good sleep, and be an active person.
The plan of action for losing weight without training is as follows:
- use an online calculator to determine your daily calorie intake;
- consume fewer calories than you expend. But you should not reduce your energy value to less than 1200 kcal, as the body will begin to accumulate fat under stress. If after calculation you get a figure of 1500 kcal, then stick to it for a week. Then check your weight, if it has not changed, then reduce calories by 10%;
- keep a food diary. Write down when you eat food, what kind of food, how much, indicate its calorie content and the reason for eating it. The diary will help you control your caloric intake;
Important! To speed up weight loss, arrange fasting days once a week.
- consider the ratio of proteins, fats and carbohydrates when passively losing weight;
- eat smaller meals, preferably at the same time. This way you will not overload the digestive organs, and will teach the body to process food at a certain time;
- avoid stress. When a person is nervous, his body produces cortisol (stress hormone), which causes the body to retain fluid and accumulate fat tissue around the waist. To avoid this, give up strict diets, walk outside more often, get enough sleep;
- move more. Train yourself to walk more often; you need to walk from 10 to 20 thousand steps per day. Give up transport, the elevator, and you will soon notice positive changes;
- sleep 8 to 10 hours per day. If a person does not get enough sleep, the concentration of cortisol increases and insulin sensitivity decreases. If you suffer from insomnia, drink herbal tea or force yourself to rest during the day.
Do not forget about maintaining a drinking regime; you need to drink at least 1.5 liters of liquid per day. Water speeds up the cleansing of the body from harmful accumulations.
Be sure to watch: Teenagers and excess weight: how to lose weight at 12-18 years old at home in a week The fastest and most effective ways to lose weight Calculating your ideal weight How a woman can lose excess weight at home
Sleep in complete darkness
By the way, the quality of sleep is not always determined by its duration. To help your body recover properly, you need to sleep in complete darkness. Close curtains tightly, turn off all flickering lights from chargers, monitors and other devices. Or use a sleep mask.
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Extraneous light, even not very bright, disrupts circadian rhythms and negatively affects the production of hormones. Experiments with animals showed that individuals who slept with a constantly flashing light bulb, with the same diet, gained weight faster than those who slept in complete darkness.
Take sunbathing
If at night it is really better to isolate the room from extraneous lights, then immediately after waking up, on the contrary, it is worth opening the curtains and letting sunlight into the room.
If you are exposed to the sun's rays for 20-30 minutes every morning, you can greatly help your body in the fight against excess weight. This is confirmed by the results of a study by scientists from Northwestern University in the USA. The fact is that sunlight ideally adjusts a person’s biological clock, thereby activating metabolism and all internal processes in the body.
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Choose dishes in “unappetizing” colors
To prevent weight gain, it is important to establish control over the amount of food consumed. Strange, but scientifically based tricks will help with this. Thus, according to colorists, dishes in blue, purple, gray and black colors significantly reduce appetite, but red, yellow and green plates, on the contrary, provoke you to eat as much as possible.
Contrasting food and utensils will also help reduce portions. American scientists have proven that a person will eat 30% more pasta in tomato sauce if it is served on a red plate rather than a white one.
Emotional hunger: how to stop stress eating
Eat from small plates
Another easy way to trick your stomach while eating is to use smaller dishes. It has been proven that a portion of the same size on a large plate is eaten much faster than on a small one. This effect was discovered back in the 19th century and was called the Delboeuf illusion.
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Scientists from the Georgia Institute of Technology conducted a study that confirmed this theory. It turned out that reducing the diameter of the plate by 5 cm allows you to eat 22% less food. Thus, a simple technique will help you lose about 5 kg in a year.
How quickly will the results of natural weight loss appear without exercise and fasting?
According to the rules of proper nutrition, the calorie content of the menu cannot be reduced by more than 20%. This threatens exhaustion and disruption of the functionality of many organs. Based on this, the energy value of the diet can be reduced by no more than 500 kcal.
Important! According to nutritionists, to get rid of 1 kg of fat, you need to burn 8000 kcal.
If the calorie deficit for passive weight loss is 500 kcal, then a person will lose about 400 g of total body weight per week. That is, in 4 weeks you can get rid of only 1.5 kg. This is the downside of the “lazy” diet.
Minimal physical activity will help improve results. Jogging for half an hour will help you get rid of 300-400 kcal. If a person walks about 7 km every day, the fat burning process will accelerate.
You can quickly get rid of excess weight at home by doing everyday things. This could be cleaning, washing floors, windows, working in the country, dancing, etc. Then you can get rid of 700 g to 1 kg per week.
This is interesting! With regular intense training combined with proper nutrition, a person can lose 8 kg in 7 days.
Don't rush while eating
In the modern rhythm of life, snacks on the run and express lunches have long become the norm, but experts advise, if possible, not to rush while eating. As a rule, real satiety occurs earlier than we feel it, since the signal from the stomach to the brain comes with a slight delay.
Photo: istockphoto.com
In order not to eat too much, you need to stretch out the pleasure, eat in small pieces and savor the taste of the dishes. Moreover, this advice will only benefit the digestive system.
Choose your power model
There is no universal recipe for proper nutrition - simply because we are all different. But you can try to follow different schedules and monitor the body’s reactions. For some, the classic three meals a day with two light snacks is suitable, for others - split meals up to eight times a day, and for others, they lose weight well only with intermittent fasting.
There is one general rule: you cannot exercise on an empty stomach. This can greatly harm your health - fainting has never benefited anyone. It's best to eat a full meal a couple of hours before your workout or snack on a protein bar on the way to the gym. It's good to eat a portion of protein or carbohydrates half an hour after training - this will be good for your muscles.
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Try products with the “fifth taste”
Proper diet is one of the main factors influencing a person’s weight. But to maintain a slim figure, it is not at all necessary to go on strict diets and count every calorie. Some foods can have such an effective effect on the body that even a slight increase in their consumption helps you lose weight.
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A similar property is observed in products that have “umami” (Japanese for “pleasant taste”), or the “fifth taste.” This category includes, among others, mushrooms, seaweed, green tea and tomatoes. The Japanese believe that the taste of these products does not fit into the framework of the four main ones: sweet, salty, sour and bitter. The secret of umami food is the high content of natural monosodium glutamate, which enhances the taste sensation. American scientists have found that after eating foods with the fifth taste, the feeling of fullness lasts longer.
Don't go hungry or thirsty
It is better to avoid such experiments on yourself altogether. Yes, some people are indicated for therapeutic fasting, but it must be prescribed by a competent specialist. He will select a program and tell you how to prepare the body. Everyone else needs to calculate the optimal daily amount of calories and stay within these limits. Learn to read the ingredients of foods and count calories, buy an accurate kitchen scale - this way you will know what is on your plate.
Drinking clean water regularly is necessary, and in the case of physical activity this is especially important. We are made up of 75% water - during training, it leaves the body with sweat and breathing (some also cry - some out of self-pity, some out of delight). Therefore, you need to drink before training, during it and after it - in small portions, but often. If you feel thirsty, consider that you have already missed your water intake.
