Summer is approaching and before we even know it, we find ourselves looking forward to quick diets to lose weight and enjoy our bikini.
Many of us find ourselves googling terms like “nutrition to lose weight” or “how to lose weight fast”, as the temperature rises and the bikini and shorts season approaches.
But do not despair, you can lose weight easily and without becoming a slave to diets and the gym.
For your luck, we have prepared our best tips so that you can achieve it quickly, easily and naturally.
How to lose weight without diet?
You’ve probably asked yourself that question several times, and normally the answer that many of us believe is the correct one is “I should stop eating” or “I should eat much less”, but NO! Those should never be answers, if what you really want is to lose weight and never regain those lost kilos.
Then, you can learn more about this topic in the following lines:
1. Drink water when you get up before breakfast
Drinking water before breakfast will keep you hydrated and boost your metabolism. According to experts, if you drink between 2 or 3 glasses of water on an empty stomach, you can lose weight over time, without having to follow a hard weight loss plan. This is due to the feeling of satiety that it produces.
On the other hand, a recent study carried out by Life Source Water , indicates that drinking water before breakfast improves the skin, eliminates toxins and helps relieve aches and pains, which makes water one of the best options to achieve your goal. and lose weight.
2. Not stop eating
Stopping eating should not be an option, as not only will you be ruining your health and weakening your body, but your metabolism will also suffer. However, when you think you have achieved your goal, the rebound effect in conjunction with your ruined metabolism will make you gain even more weight.
On the contrary, you must respect the 4 meals and the snacks between them to have good nutrition. Of course, the food you are going to eat must be healthy, rich in protein and low in fat, flour and sugar.
According to a study by the NHS , stopping eating can cause us mental, physical and emotional health problems, we will also be constantly hungry, which will lead to an abysmal lack of energy.
3. Moderate portions slightly
Doing this every day is important because it will help you lose weight, control portions, digest food better, and stay strong. Therefore, it is one of the best options if you want to lose weight without following a strict diet.
In addition, slightly moderating the portions will make you feel better about yourself because you will not feel body and stomach aches from eating a large amount, and you will not have the need to go to sleep after eating, since you have eaten less and do not have full stomach.
4. Sleep properly
Believe it or not, the moment in which the human body burns the most calories is at bedtime, since in just 1 hour of sleep a person who weighs 60 kg will burn around 50 calories given that the weight of the person and the number of hours they sleep will determine how many calories will be burned.
Of course, the people who make this happen are those who exercise frequently and eat healthy foods, because they have fast metabolisms.
5. Eat more slowly
By eating more slowly, the feeling of satiety will come more easily and earlier, on the other hand, if you swallow quickly you will eat much more, since your brain will take time to send the message that your body is satisfied.
On the other hand, according to a study belonging to the American Heart Association , people who eat quickly tend to suffer from obesity and heart attacks because they are constantly eating food without breaks and causing their digestive system to deteriorate. Now that you know this, you should seriously consider starting to eat slowly.
6. Consume salads, vegetables and soups
Consuming salads, vegetables and soups will help you avoid foods with a lot of fat and that you eat correctly thanks to the fibers that vegetables contain, which are satiating, reduce cholesterol , reduce fatty tissue, prevent constipation and have a high content of of vitamin D.
7. Opt for healthy fats
Completely eliminating fats in your food can be very unhealthy because the human body needs fat to survive.
Especially our hormones and our brain need fat, since thanks to it they can perform their primary functions. That is why healthy fats play a very important role when it comes to feeding ourselves.
To keep your health in good condition, you can eat foods such as nuts, almonds , avocados, corn, light fresh cheese, soybeans and lean meats, which contain a good amount of healthy fats.
8. Try to eat at the same time
Eating at the same time, in addition to being easy and simple, is more than crucial since it will help us lose weight, so that we do not accumulate intestinal fat and to speed up our metabolism. Think that you will start to take it as a routine and you will know what time you should eat without worrying about eating too late.
9. Have an early and light dinner
Eating dinner early will help you sleep soundly, therefore your body will have more energy to exercise in the morning and to do all the plans and routines you have in mind.
On the other hand, having a light dinner helps to maintain and improve metabolism, it also helps our body have a good digestion, which will make us sleep better.
We recommend doing this every day so that it becomes an effective method.
10. Perform constant physical activity
This should be the number one rule on your list if you want to lose weight. In fact, it is the most essential point because, according to a study in the Journal of Diabetes and Metabolic Disorders , we can lose weight without exercising, but exercising daily and restricting calories will help us even more to lose weight and tone the body.
Resistance and aerobic exercises are highly recommended for those with type 2 diabetes, which once again shows how important sport and exercise are in our daily lives. Something that we should never ignore, since we should not only focus on our aesthetics, but also on our health.
Exercise for at least twenty minutes, although the ideal is always to do between thirty and sixty minutes to burn the most calories possible.
11. Regulate the consumption of processed carbohydrates
Processed carbohydrates contribute to weight gain, can lead to stroke, and can induce diabetes.
Therefore, regulating the consumption of carbohydrates or eating them accompanied by vitamin D will considerably reduce the chances of contracting these diseases.
Giving up these foods is very important for your health, so don’t think twice.
12. Consume dark chocolate
It seems like a dream come true that chocolate is part of our steps, but yes, it is incredible! Dark chocolate has multiple multiple benefits, which you cannot miss.
For example, a recent study by Everyday Health indicates that dark chocolate lowers blood pressure, produces a feeling of well-being, is good for the intestines and helps burn fat.
13. Opt for healthy snacks
Having a snack with healthy foods such as Greek yogurt with oatmeal or fruit will give us better sports performance, providing us with the necessary energy to play sports, in the same way that it will allow us to prevent obesity and reduce our weight.
If your family or friends eat rich and unhealthy things, and you are tempted to see that and want to eat the same as them, remember that nutrition and losing weight are more important, also do not forget that discipline is a muscle and you must have patience to get used to it. to maintain a healthy diet. Never forget this to achieve your goals!
14. Chew mint gum
This is a great choice to reduce appetite so if done carefully and not for too long, you can avoid insatiable hunger.
Otherwise, if we continuously chew gum, we will deceive the stomach and it will not have the corresponding food, which will cause stomach upset.
15. Change carbonated and pasteurized drinks for natural juices
Sodas are the fastest foods to convert into sugar in our body due to the large amount of it that these drinks contain, they are not recommended at all.
Whether you want to lose weight or become a healthy and energetic person, it is better to change them for water or natural juices , such as oatmeal water, 2 liters of water or any drink reduced in sugars and calories.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.