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How To Lose Weight Fast Without Exercise, Simple Strategies To Ensure Healthy Weight Loss
Since we’re taking exercise out of the equation, the focus now turns to diet and lifestyle factors. First, to be clear, a diet is simply the foods you eat on a daily basis. We all go on a “diet”, most just don’t understand what a diet means. Now, if we want to lose weight without exercise, we need to keep a very close eye on the foods and drinks we consume on a daily basis and the calories we take in to ensure that our eating habits are in line with any type of weight loss. plan.
The first place we should look is the food groups we eat on a daily basis. To ensure a healthy weight loss of around 1kg per week, we want to eat starchy carbohydrates, fruit and vegetables, healthy fats and lean sources of protein such as eggs, fish and nuts. Some of these foods are known as super foods and contain many vitamins and minerals that are essential for the body and help in weight loss.
There are only 3 main food groups, carbohydrates, fats and proteins. We do have micronutrients, but that’s a whole other topic. We need to make sure that around 60% of the food we eat is carbohydrates. Carbohydrates are the body’s primary source of fuel and energy, so we need to make sure the body has enough energy for daily activities. The food we eat should only contain a minimal amount of fat and the rest will be protein to provide the essential nutrients for growth and regeneration.
So now we’ve figured out what the food groups are, we can now look at our “diet” to see what ratio of foods we’re consuming with respect to the food groups. This is important because we can tell if we are eating too many calorie-dense foods high in saturated fat, or if we are missing nutritional value from a food group.
The best way to do this is to simply create a food dairy. It can be a simple word planer or you can opt for a smartphone app, the choice is yours, but it has to be the first real step to keeping track of what you eat. A good practice is to plan a week ahead and divide the meals you buy into food groups so that you can match your grocery list with foods that will give you nutritional value and help you lose weight. With a little planning, this is very manageable.
Alternatively, instead of writing down every meal you eat each day during the week, you can take a photo of the food you eat and take a picture of the food label, so the nutritional value and calories are recorded without writing it down. This is a good strategy for busy people.
Many studies have found that people who take pictures of the foods they eat as a way of recording and tracking their food intake find it easier to cut back and eliminate many of the unhealthy foods they had on their diet. It’s very easy to see how this works, few people will be excited about taking a photo of a greasy cheeseburger and chips over a healthy salad. This theory works well and saves time. Everything is a matter of choice.
Another thing to look at would be the liquid drinks you have on a daily and weekly basis. This is important because too many people drink too many sugary and carbonated beverages that have almost no nutritional value in them. These types of drinks are loaded with calories that won’t do your waistline any favors.
In order to lose weight, we need to ensure that we have the right types of liquid drinks in our diet. You should try to replace carbonated drinks and alcohol with pure, clean water and healthy drinks such as smoothies and shakes for more variety. Water can play a very vital role in any weight loss plan and is especially important if exercise is not part of a person’s lifestyle.
Water is a big player in these types of eating plans because water will often fill the hunger gap. If water is taken with food, there is less chance of overeating, thus reducing the possibility of weight gain. Water will also help with the digestive process and also flush out unhealthy toxins from the body to ensure a clean inside.
As mentioned before, the best way to add variety to the drinks in a healthy eating plan is to add some smoothies to the mix. They are a great addition as you can get your much needed 5 fruits and vegetables a day and they save time too. Many people try to get enough fruits and vegetables in their diet every day, smoothies are the ideal solution.
A typical recommendation for healthy weight loss is about 1kg per week. You shouldn’t be looking to lose more than this. This is very manageable without starving the body of needed nutrients. To lose a pound in a week, you need to cut 3,500 calories from your diet. This works by cutting calories by 500 per day to keep within a healthy range.
Another common problem that many people face today is sitting for long periods of time at the workplace. This can make it difficult to stick to a healthy eating plan without cheating. It has been shown in many studies that people who sit for long periods eat more in general than people who do not eat. In that case, try to get up and walk around whenever possible. A few other ways to prevent weight gain are to use the stairs instead of the elevator, walk instead of the car, and walk your dog more often.
Overall, diet is the most important aspect of a weight loss plan, and since we’re not exercising or training, it’s especially important. It will take some careful planning and commitment to get into the habit of recording the foods you eat each day, but within a few short weeks it will become a regular habit.
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