Who doesn't want to lose weight in a healthy way and preferably without unpleasant diets that tempt you to eat your favorite snack again? This is exactly what is possible, the natural and reasonable weight loss without dieting with a permanent solution for all those with a sweet tooth and it also helps you to develop a healthy awareness of nutrition.
Because despite numerous complicated diets with strict basic rules that are circulating on the Internet, many people find it difficult to lose weight. The widespread renunciation of various foods and the strict requirements are the cause of this problem and need to be addressed. We have dealt with this topic and found a solution for the complicated losing weight, which is easier than expected. The principles why we gain or lose weight are in most cases the same and so they can be summarized well.
the essentials in brief
- Losing weight without dieting offers a solution to the torment of strict and unhealthy diets that can cause hunger pangs, deficiency symptoms or the infamous yo-yo effect.
- Changing general habits leads to a long-term success of the desired weight. Losing weight without dieting can also help you to live healthier in the long term.
- Motivation, awareness of a calorie deficit and an active metabolism will help you make the change. Say goodbye to the pounds, even without dieting.
Explanation: Everything you should know about losing weight without a diet
In the following section we deal with the most important questions about losing weight without dieting and how you can do your part so that you can lose your annoying pounds in a healthy and natural way.
What are the benefits of losing weight without dieting?
A quarter of all Germans now have the problem of being overweight (1), which is usually supposed to be solved by complicated diets. But can the miracle diets that guarantee fast weight loss deliver what they promise?
Probably not, because diets usually cannot guarantee plenty of nutrients and often create a feeling of hunger than one would like. And when you have gradually lost weight, the yo-yo effect is already at the door (2)
Therefore, we looked at losing weight without dieting and discovered some advantages. Instead of an unhealthy diet, you should rather focus on achieving better eating behavior in the long term and being more aware of it. This means that your unhealthy behavioral patterns will no longer stand a chance and losing weight without dieting is known to be the better way to lose pounds in a healthy manner in the long term and also strengthens your mental health.
What foods should you avoid when losing weight without dieting?
What a surprise! Of course you should avoid sweets when losing weight without dieting or snack sparingly and consciously. In addition, many processed foods hide a lot of sugar (3), which is not immediately obvious. Therefore, you should always go through the list of ingredients carefully when shopping in order to find out about the sugar traps, because ready-made products of all kinds are at the top of the taboo list (4)
So if you want to lose weight on your stomach, arms or legs, you should generally rely on low-calorie meals. (Image source: siora18 / unsplash)
You can also make sure you consume fewer animal products or choose low-fat versions. In addition, you should avoid carbohydrates and fat in the evening, as you will no longer exercise much and everything you eat will be stored in your body as an energy reserve and losing weight will be a long way off. (5)
Which foods are suitable for losing weight without dieting?
The almighty fat killer that some are looking for does not exist, but if you want to lose weight healthily without dieting, you should first have a healthy attitude towards your body so that you can then start eating healthy. Simple basic principles instead of rigid rules take the pressure off the weight loss concept and simplify the natural and personal awareness of healthy eating.
| Product Type | healthy sources of nutrients |
|---|---|
| Meat | lean meat (e.g. turkey or chicken) |
| Fish | Salmon, cod, trout(6) |
| Vegetables | Kale, broccoli, spinach, etc. |
What do you have to consider for a balanced diet that helps you lose weight? First, it is important that vegetables make up the bulk of meals. Furthermore, it is crucial that fish and lean meat are eaten in moderation and that they are prepared gently.
It is also an advantage if you prefer to eat whole grains. You should always make sure that you eat a varied and varied diet in order to get all the nutrients your body needs.
How does sleeping affect weight loss without dieting?
If you are permanently exposed to stress and have no time to relax, you should not expect top performance from your body. The same applies to the hormonal balance, which is thrown off balance by stress, which results in the faster accumulation of fat. Hormonal fluctuations promote food cravings. Hence the answer to our question of whether sleep has an impact on weight loss without dieting (7)
Sleep has some positive aspects and effects on your body if you get at least seven hours of good sleep a night. Because during sleep mainly regeneration processes are released in the body, which are responsible for muscle building, for example. Ergo, the more extensive the sleep, the higher the fat burning and muscle mass.
The hormone leptin can cause hunger pangs and adversely affect the diet.
But that begs another question, what is defined as a good night's sleep? It is important that you fall asleep quickly , are not woken up in between and get up relaxed. In this way you actively prevent the leptin level, which is responsible for your feeling of hunger and appetite, from falling (8). So sleep tight!
To what extent does sport help you lose weight without dieting?
Sport and active exercise are essential building blocks when it comes to losing weight without dieting, even if just sport is not necessarily enough to reduce your weight, it is all the more important to take a closer look at this aspect.
Sporting activities can boost the metabolism significantly and the energy supply is increased, so that in combination with regular training the calorie consumption of the body at rest increases and a calorie deficit is prevented
To put your mind at ease, you don't have to run a marathon to lose weight. Exercising in the fresh air alone is enough, which burns additional calories and gets your pulse higher than the session on your sofa. It doesn't always have to be the gym that makes you sweat just thinking about it. Just think how healthy it would be for you to exercise more often in the fresh air.
Lose weight without dieting: The best tips & tricks for a slim figure without dieting
Now that we have clarified the most important questions about losing weight without dieting, we will deal with the best tips and tricks for a slim figure in this section.
motivation
The most important thing when losing weight without dieting is definitely your own motivation , because the will to change and live a healthier life begins in the mind (11) and can then be put into practice. It is fundamental that realistic goals are pursued. Step by step. If you want to lose weight, the calorie deficit is the first step.
However, if you want to lose weight healthily, you have to make sure that you don't exceed 300 calories a day. (Image source: louishansel/unsplash)
So, in addition to your realistic goals, you also need the motivation to be patient and not set out to lose calories as quickly as possible if you want to lose weight healthily in the long term. So be prepared to invest a little more time in order to stay motivated longer and not be directly disappointed (12). Don't always be so strict on yourself and allow yourself small exceptions that can also motivate you.
However, we still have a tip for you, as a rule, the feeling of satiety arises after 20 minutes after the meal. Here you can trick and take enough time while eating or short breaks so that you don't eat more than you actually need to be full.
calorie deficit
As already mentioned in the previous section, the calorie deficit is the decisive basis for whether you gain or lose weight. Because if you consume fewer calories than you expend, your body uses the energy from adipose tissue (13). However, it should be mentioned again that this should be done with patience and not radically, since the yo-yo effect could threaten and this is also unhealthy for your body.
Learn to eat calorie-conscious.
Here are some tips to help you keep your calorie deficit healthy. You shouldn't count your calories all the time, but it's a good idea to have a good overview of your calories in the beginning. Here you can also learn how healthy your food actually is in everyday life or exchange it if necessary. The little things in life often add up to make the biggest difference. Losing weight without dieting is possible if you consciously pay attention to hidden calories.
Active metabolism
An active metabolism is essential for your body's energy supply processes. This also accelerates the alternating reactions of the fat metabolism. The following three principles are decisive here, which we will now explain to you in more detail.
Water
You are probably aware that enough water is essential for your health and well-being, but it also helps you lose weight(14). Because the more water you drink, the less you eat or you feel hungry, which is why we recommend you before every meal drink a large glass of water. It has been proven that a feeling of thirst is usually confused with a feeling of hunger, so you can imagine which option is the lower-calorie option.
In addition, it can be said that increased fluid intake stimulates the metabolism, so that water is definitely far ahead of sweet drinks. Since, as is well known, we cannot survive without drinking and we have to quench our thirst throughout the day, you can calculate how many calories you accumulate over a month from sweet drinks. The fatal thing is that drinks are not perceived as fattening meals.
| Product Type | in kcal per 100 ml |
|---|---|
| passion fruit nectar | 61 calories |
| Coke | 45 calories |
| sprites | 37 calories |
| Water | 0 calories (15) |
The table is intended to make it clear once again how important it is to stay hydrated and how important it is to prefer water to sweet drinks when projected over a period of weeks. It is recommended to consume at least 1.5 liters of water a day and ideally to drink two to three liters a day(16). Also, don't forget that you burn more calories from water.
Healthy and balanced diet
A healthy and balanced diet has a positive effect on our digestion and nutrient distribution. Both are the foundation for metabolic processes (17). Of course, we also have a practical tip for losing weight, namely intermittent fasting, which is a metabolism booster. Intermittent fasting, which involves observing certain time intervals between meals, promotes fat metabolism.
If you stick to the fast, you can eat whatever you want while breaking the fast, subject to the principles of healthy eating already mentioned. (Image source: maddibazzocco / unsplash)
The most well-known intermittent fasting is 16 to 8 intermittent fasting, where you fast for 16 hours and eat for eight hours. At best, the eight hours are spread out over the day so that you start eating later in the morning and stop eating earlier in the evening. This is the most effective method of intermittent fasting(18).
In addition, it is always important to cook freshly and ideally yourself. However, if you have problems giving up sweets, you should think about replacing your favorite snack with healthy ones beforehand. For example, you can ideally replace the sweets department with delicious and fresh fruit.
Sports
Interval training is just as effective as the aforementioned interval fasting. Interval training is a good exercise that can help you lose weight without dieting. Active training supports you in activating your energy-metabolism systems through demanding intervals within a training session. As a result, your energy consumption increases and your demanding training increases through training progress.
In addition, fixed appointments that you can stick to will help you with your sporting activities. This way you avoid annoying excuses or end up not having time for the training at all. It would be best to plan official appointments in your smartphone calendar that can be implemented realistically. It is just as relevant not to put yourself under pressure and to plan more than you can actually manage in terms of time and physical effort. Those who are patient have a clear advantage!
Conclusion
Finally, you now have your happy news: Yes, you can lose weight without annoying diets. Of course, this doesn't happen by magic, but if you can stick to a few rules of conduct in relation to your diet, you've already gained, or rather lost, pounds. Surely you need a little more patience for healthy weight loss, but it will pay off.
In summary, it is very important that you start motivating yourself in your head and become more aware of your diet. Furthermore, it is just as relevant to think about your foods, which ones you should avoid and which serve as an ideal source of nutrients for your project. In order to lose weight in a healthy way, it is also fundamental to build up an active metabolism through water, sport and a healthy and balanced diet.
References
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- Weizmann Institute of Science. Gut microbes contribute to recurrent 'yo-yo' obesity: New research in mice may in the future help dieters keep the weight off. ScienceDaily. ScienceDaily, 29 November 2016. Source
- aok-bv.de: #less sugar: sugar reduction summit advocates legal steps against excessive sugar content in food. Sugar Reduction Summit, 10/27/2020 Source
- aok-bv.de: Preamble: campaign for less sugar - a social initiative against malnutrition and obesity. Barbara Bitzer, October 17, 2018 Source
- dge.de: Eat whole foods and drink according to the 10 rules of the DGE. German society for nutrition e. V, 10th edition 2017. Source
- novafeel.de: Calorie table: meat, fish Source
- Medicalnewstoday.com: Lack Of Sleep Can Make Dieters Lose Muscle Instead Of Fat. Christian Nordqvist, 4.10. 2010 Source
- simply-healthy-sleep.com: Leptin- The consequences of lack of sleep on the hormone balance. Editor, December 11, 2017. Source
- Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovascular Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012 Source
- Rankin JW. Weight loss and gain in athletes. Curr Sports Med Rep. 2002 Aug;1(4):208-13. doi: 10.1249/00149619-200208000-00004. PMID: 12831697. Source
- Lanoye A, Grenga A, Leahey TM, LaRose JG. Motivation for weight loss and association with outcomes in a lifestyle intervention: comparing emerging adults to middle aged adults. Obes Sci Pract. 2018;5(1):15-20. Published 2018 Dec 4. doi:10.1002/osp4.313 Source
- Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Motivation, self-determination, and long-term weight control. Int J Behav Nutr Phys Act. 2012;9:22. Published 2012 Mar 2. doi:10.1186/1479-5868-9-22 Source
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- Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J. Association between water consumption and body weight outcomes: a systematic review. Am J Clin Nutr. 2013 Aug;98(2):282-99. doi: 10.3945/ajcn.112.055061. Epub 2013 Jun 26. PMID: 23803882. Source
- de.statista.com: Calorie content of selected beverages in Germany 2019 Sandra Ahrens, January 28, 2020 Source
- Meinders AJ, Meinders AE. How much water do we want to drink? [How much water do we really need to drink?]. Ned Tijdschr Geneeskd. 2010;154:A1757. dutch. PMID: 20356431. Source
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