Are you a woman willing to improve your shape? Do you want to lose a couple of extra pounds, but you don’t have time or you can’t make yourself to train hard? Or, probably, you think that weight loss is impossible without physical exercises? Do you want to know about weight loss program without exercise?
Yes, as usual, the methods of weight loss for women require hard training. However, the health-friendly ways to throw off an extra weight exist. Read this article and you will know, weight loss programs for women without exercise.
1. Keep a diet and nutrition for women
Think about how you can reduce the level of calorie intake (from the total amount of calories per day). Calculate this amount using a calorie calculator (depending on weight, height, age, and degree of activity). The fact is that the capabilities and needs of the body are different for everyone, so it is better to calculate the optimal number of calories individually. The minimum amount of calories, consumed per day, is 1200. If you start a diet, which is based on starvation, the body will lack nutrients, because it doesn’t get the vitamins, minerals, and proteins from food anymore.
Every woman should understand that weight is the result of some equation, in which calories take part. Different trendy diets can promise you to achieve results quickly, if you eat, for example, grapefruit only. As if we are talking about durable weight loss process, the nutrition balance plays the main role.
Fruits and vegetables
Fruits and vegetables contribute to rapid saturation, they are quite low-calorie, and they contain a minimum of fat. Fruits and vegetables contribute to weight loss, and they also contain a lot of vitamins, minerals, fiber, and antioxidants, which are essential for metabolism. Gradually make sure, that fruits and vegetables consist of half of your diet.
Most of the proteins are found in lean meat, eggs, beef pork, legumes, and tofu. Proteins contribute to rapid saturation; that is why you will not feel hunger for a long time. Your goal is to consume 90-100 g of protein at each meal.
100% of whole grain
Whole-grain foods are high in fiber, vitamins, and minerals. This category of products includes quinoa, oats, brown rice, millet, pasta.
2. Eat small portions
It has been proven that the small portions eating helps the people to fight against extra pounds. Instead of large plates, choose smaller dishes. Eat more vegetables and meat and reduce the consumption of potatoes, rice, and pasta. Of course, nothing terrible will happen, if you eat them, but it is better to replace them with an additional portion of vegetables.
3. Start keeping a diary
Keeping a diary is one of the best methods to lose weight. Records of food, which you’ve eaten, would help to be aware, what amount calorie you get each day. Many do not consider it effective, although, in fact, it works well. The recording will take a few minutes a day. If you write down your goals in the diary, this will also help you to succeed.
4. Drink more water
Drinking water before and after meals is a great way to quickly lose weight. It does not contain calories, and also suppresses hunger. A glass of water, you drink before eating, save you from overeating. And the same amount of water after some time after eating will retain a sense of saturation for a long time.
5. Reduce carbohydrate intake as much as possible
Exclusion of carbohydrates from the diet will affect positively on weight loss. Sometimes it is quite difficult to follow such a carbohydrate-free diet, but it will obviously help you. To exclude carbohydrates, it means – no starch, no fruit, no sugar. High in protein should be the main diet. For a long period, this method is not suitable, but it is effective if you are going to lose weight quickly.
6. Stay active
Try to become more active. It is about daily activities – walking up the stairs, the way to the place of work/study and to the house, daily housework. This type of activity is not particularly conducive to burning calories but is important for weight loss.
In spite of the fact that it is quite possible to become slim without active workouts in the gym or at home, it is recommended to be more active. It means the growth of daily activity (which was already mentioned above). After some time you’ll see the result of weight loss as well as mood improvement and strength in the body.
Try to increase your daily activity gradually. To get started, park the car away from home, start walking the stairs instead of the elevator, while doing commercials on TV, go do something around the house. Attend events where any activity is welcome. It can be golf, swimming or just a barbecue in the park with friends, where you can play something. An open-air party can be very suitable; think about dancing or other activities.
7. Do not neglect full breakfast in the morning
Every educated woman knows that the first meal in the morning is the most important. But this does not mean that you need to eat the bacon and a couple of extra pancakes! It’s best to start the day with protein-rich foods. A full breakfast will help you to feel charged during a day.
8. Small snacks
Small snacks that will relieve hunger are acceptable. Due to them, you can eat less during the basic meal.
9. Sleep enough
If you feel tired, you tend to eat more. In addition, people suffering from sleep disorders, also have increased appetite. A tired brain is difficult to control, when it comes to signals, such as hunger. The response will be as a desire for eating. Normal sleeping time will help to overcome your appetite. Though, for weight loss, you need to be involved in the usual daily routine also.
Please, do not refuse the meals. You may think that rejecting food can help you to become slim quickly because you reduce your calorie intake, but really, the effect will be the opposite. Fasting is a bad decision for the health and it leads to body mass increase in the future.
Having read the mentioned above, you see, that the only effective way to lose weight without harm to health is to regulate the number of calories, which you consume. Therefore, comparing to the sport exercises, the weight loss diet will be more effective for calorie intake reducing. Moreover, using the mentioned above weight loss diet for women, you’ll stay slim, healthy and attractive as long as possible.