Losing weight without exercise is real!
In this article you will find the answer to the question and advice of Doctor of Biological Sciences Galina Grossmann - how to lose weight without physical activity at home.
These tips will be supported by the results of research by American and Greek scientists, whose recommendations and conclusions you can read here. Let's say right away that losing weight without training and playing sports is real. There are a number of proven methods for this. A description of one of them is given in the second part of the post. In the meantime, let me divert your attention a little with a little backstory.
The question formulated in the title arises among three categories of people:
- The first small category includes those who, for objective reasons, cannot perform the required range of movements: people with disabilities, with severe chronic diseases, and the elderly.
- The second category includes people who, due to busyness or work characteristics, are unable to organize systematic physical education classes for themselves.
- The third on the list, but the first largest category are those who find it difficult to force themselves to train systematically, or are simply lazy.
There is no shame in laziness. It was formed by evolution as a way to preserve the most valuable, vital resource - energy, during food shortages. Therefore, excess energy obtained from food is not wasted, but replenishes fat reserves.
Excess fat stored for future use has unpleasant side effects. They worsen the quality of life, spoil your mood, and take away your health. Our natural laziness, as well as the deterioration in quality of life and health caused by extra pounds, raises a whole bunch of questions among those who want to lose weight: How to lose weight without sports? How to lose weight without dieting and exercise?
Fortunately, nature has left us a loophole to lose weight without intense exercise. However, there is one caveat. You won't be able to lose weight lying on the couch. Minimal physical activity is still necessary. Of course, if we want not only to lose weight, but to maintain and increase our health. We will talk about the norms of minimal physical activity a little lower.
Studies of the physiology of weight loss have identified a number of patterns, having learned which we will understand how to lose weight quickly and effectively at home without diets or tedious sports training with health benefits.
Here are three “pillars” based on which we can comfortably lose weight:
- Proper nutrition.
- Drinking regime.
- Comfortable physical activity.
First things first.
By the way
Steam or grill, microwave, boil, bake, simmer in a small amount of water. Do not reheat food. Cook food in containers that are not much larger than the volume of food - this helps prevent the destruction of vitamins. Oil (in limited quantities) can only be added at the end of cooking. It is optimal to cook without salt, and only add salt to already prepared food (no more than 3-4 g per day). It is better to use sea salt and spices. It is advisable to add ground black pepper - it breaks down fat perfectly.
Article on the topic
Stock up on vitamins for future use. In what cases can this be dangerous?
How to eat right to lose weight at home.
Proper nutrition is often associated with diets. As they say in Odessa, eating right and following a diet are “two big differences.” We wrote earlier about the impossibility of losing weight by limiting your diet in the article biocompensation method.
The conclusions of this article confirm the results of scientific research by American scientists - Professor at the University of Minnesota, Professor Tracy Mann and her colleagues. Tracy has 20 years of experience researching nutrition and nutritional psychology. Tracy, based on her twenty years of research, formulated a conclusion refuting previous views -
“In reality, diets don’t work and can cause even more harm than obesity.”.
After analyzing a large number of episodes of weight loss on diets, Tracy and his colleagues concluded that not a single diet gives long-term sustainable results. At first, by restricting diet, a person can lose 5 to 10 percent of their body weight. But then the kilograms pile on again. Practice has proven for certain that the vast majority of those who lose weight with the help of a diet after finishing it gain the same or even more weight. Therefore, those who want to lose weight without compromising their health need to figure out how to eat properly for weight loss at home.
Glycemic index
Foods that have a low glycemic index are processed more slowly by the body, so a person feels full for a longer period of time. Try to avoid overly processed carbohydrates such as white bread, and instead choose whole grains, plain nuts or legumes.
Try to pair carbohydrates with other nutrients to make sure you don't leave hungry and still get what your body needs.
For example, you can snack on a hard-boiled egg, which provides protein, and half an apple, which provides low-fat carbohydrates.
What should you eat to lose weight?
A healthy diet throughout the day should provide the body with a complete complex of nutrients, minerals, and vitamins. Their number should be sufficient for normal life. This distinguishes a rational diet from diets that limit the intake of certain substances. Diets disrupt the balance of nutrients the body needs.
The best thing you can do to lose weight without exercise at home is to organize proper nutrition during the day .
How to eat while losing weight - recommendations from Galina Grossmann.
Articles on our site are devoted to Dr. Grossman’s effective weight loss method. The method does not require studying scientific foundations. It is easy to learn and easy to use on your own at home. Let's briefly look at Galina Nikolaevna Grossman's original approach to answering the question - How to start eating right and losing weight from scratch.
Here's how she expresses her basic principle for solving the problem of losing weight:
“To lose weight, gain excellent health, natural beauty, you don’t need to torture yourself with anything: neither dietary restrictions, nor physical activity, nor emotional distress. You can't punish yourself while losing weight. You need to treat yourself with love and tenderness. For this, you will receive beauty and health from your body.”
How to eat while losing weight? What should you eat to lose weight?
For more detailed answers to these questions, read the article “Basics of Natural Nutrition.” Here we will give Dr. Grossmann's recommendations on how to properly prepare your own lunch.
First, you need to take care of the regime. Many people neglect it, but yet it brings great health benefits. If we have breakfast, lunch, and dinner at the same time of day, the digestive system will be accustomed to secrete the necessary juices and enzymes at the set time to completely digest the food received. (We recall from the school course Pavlov’s experiments on the conditioned reflex). As a result, we will eat less, but receive a full range of nutrients necessary for life. The amount of calories consumed will decrease, and body weight will begin to gradually decrease.
About lunch.
From 12 to 15 o'clock in the afternoon, our body most productively produces digestive enzymes that break down incoming food. This period of time is favorable for complete digestion and absorption of food. Therefore, the time period from 12 to 15 hours is most suitable for taking a full, healthy lunch. The food eaten at this time will not bring us extra pounds, but will deliver all the necessary nutrients, microelements, and vitamins.
About carbohydrates.
A healthy lunch should contain a sufficient amount of carbohydrates, although you can often hear the opposite opinion. Healthy, slowly digestible carbohydrates are found in cereals, pasta, whole grain bread, and potatoes (in small quantities). Such carbohydrates are beneficial for the body. They fill the body with energy for a long time, quickly satisfy hunger, and give us strength and vigor.
About squirrels.
G.N. Grossmann recommends adding proteins to your lunch ration. To saturate the body with proteins, you need to supplement your lunch with lean varieties of meat, fish, and poultry. It is better to bake them or boil them in water. The quantity of these products should not exceed two hundred grams per serving. The need for proteins can be met with low-fat cottage cheese and chicken eggs.
Attention! When preparing food, do not add a lot of salt and sugar! Grossman recommends using substitutes: soy sauce instead of salt, prunes, dried apricots instead of sweet candies.
About fats.
Hot soup is the best dish for lunch in the cold autumn and winter! On hot summer days, it is preferable to refresh yourself with cold soups and okroshka. Foods fried in fat, including meat, will not bring any benefit. The soup can be flavored with vegetable oil. A healthy lunch should not contain solid fats of animal origin.
About side dishes.
What's lunch without a side dish? Despite the widespread opinion about separate meals, the doctor recommends adding tasty, healthy side dishes to your healthy weight loss lunch. She suggests preparing side dishes using legume grains (chickpeas, lentils, mung bean), various cereals (buckwheat, rice, oats). The side dish can be flavored with a small amount of butter.
Delicious healthy food from Grossman will help you lose weight without straining your mental and physical strength. You can find detailed recipes for healthy eating in the free lessons of G.N. Grossmann.
Less is more
The dietary standard that has existed since 1956, which recommends that women in mental work consume 2,700 kcal of food per day, has long been hopelessly outdated. It is simply impossible for office workers to burn so many calories. Therefore, if you want to lose weight, you should try not to exceed 1300 kcal per day (for men - no more than 1500–1800 kcal). The golden rule will help you not to break down: “If you want to eat, drink,” because we often mistake ordinary thirst for hunger.
It is especially important to maintain the diet and never fail during the first month. During this period, the body, without experiencing any stress or special deprivation, will learn to eat properly, that is, it will build an adequate, friendly relationship with food and will begin to truly enjoy eating, and not from overeating. It is difficult to predict what specific results such a diet can bring. According to the experience of our expert, eating this way, people lost from 2 to 20 kg per month. The average weight loss was 6–8 kg.
How to drink water correctly to lose weight.
A rational drinking regime is something that we must pay close attention to if we want to lose weight without exercise. Pure drinking water cleanses all corners of our body, renews intercellular fluid, and thins the blood. It flushes the kidneys, removes accumulated toxins, and keeps the body in great shape. A person who is losing weight must drink as much pure drinking water as possible (from 1.5 liters for a woman of average build), replacing soda and high-calorie fruit juice from the store with it. This will significantly reduce your daily calorie intake.
Store-bought sweet carbonated drinks and fruit juices can easily be replaced with a healthy homemade drink. You need to dissolve a spoonful of honey in lemon water. The resulting drink is much healthier and tastier than various Sprites and Coca-Call.
By overcoming our dependence on sugary drinks from the store and replacing them with clean water, we can reduce our calorie intake by about 300 to 400 units. This approach will allow you to lose weight in your stomach, arms, legs, and lose weight by 7–8 kg without taking additional measures to lose weight.
Galina Grossmann advises replacing black tea of various varieties with green tea. Green tea, in synergy with drinking plenty of clean water, speeds up metabolism, causes fat to burn, and burns excess calories.
Diet for losing weight “Kaleidoscope”
- 1st day.
Breakfast: a piece of boiled fish (the size of a palm), low-fat cottage cheese - 100 g, berries - 100 g, green tea. Lunch: radish and cucumber salad, mushrooms and dill stewed in vegetable oil. Afternoon snack: 250 g of red grapes. Dinner: boiled chicken breast, green salad, apple. 3 hours before bedtime: a glass of mineral water.
- 2nd day
Breakfast: buckwheat porridge, low-fat cottage cheese or yogurt - 100 g, 1 kiwi. Lunch: salad of cucumber, lettuce with vegetable oil and dill, a piece of boiled fish. Afternoon snack: 2 medium apples. Dinner: boiled meat (beef or veal), vegetable puree soup (red vegetables), lettuce. 3 hours before bedtime: dried fruit compote without sugar - 1 glass.
- 3rd day.
Breakfast: 2 egg white omelette and skim milk, baked apple, cup of cocoa. Lunch: baked veal with sautéed vegetables (eggplant, zucchini, onions). Afternoon snack: 1 banana. Dinner: zucchini soup, vegetable stew, apple. 3 hours before bedtime: a glass of mineral water.
Singer Tatyana Sorokina:
– In my opinion, any person needs two vital components to maintain tone, health and beauty: proper nutrition and regular exercise. I monitor my nutrition, count calories, and also dance for fun, ride a bike, and walk at a brisk pace.
What to remember
Being slim without physical activity is a completely feasible task. It is important to create a calorie deficit, but not to aggravate the situation with various diets. A properly composed diet is a guarantee of success.
There is no need to strive to quickly say goodbye to the hated kilograms. They say it will only harm the body.
To speed up weight loss, you need to start metabolic processes. Now you know how to do it.
Losing weight is possible without sports. However, do not forget that an elastic, sculpted body with strong buttocks and six-pack abs is the prerogative of sports and, of course, a balanced diet.
And that's all for me. See you soon on my blog. Don't forget to subscribe to updates - there's a lot of interesting things ahead!
Review your diet.
Do not exclude your favorite dishes from use. You can effectively keep yourself in shape even if you eat (in moderation) sweet confectionery.
The main thing is to know at what time of day and what foods you can eat without harming your figure. It is better to eat bread, pasta and cereals, which are slow carbohydrates, for breakfast and skip lunch completely. Fruits, vegetables and sweets (fast carbohydrates), you can afford lunch.
For dinner, it is better to eat protein foods (meat, fish, legumes and dairy products). Proteins are not deposited on the waist, and can be safely consumed in the evening.
Note: A very important rule, but you must clearly understand that meat and sausage are different things. The meat should be lean and should be eaten without bread or potatoes.
Be active while watching TV
You can watch TV and burn calories if you do some light exercise at the same time. For example, exercise on an exercise bike, lift weights with your arms or legs, work with an elastic band, squeeze a rubber ball to train your arms, etc.
Another exercise you can do is to contract your abdomen by slowly inhaling through your nose and exhaling through your mouth until you are almost out of breath.
Reviews
Losing weight in seven days is not an easy task. However, the diet presented above will bear fruit, as evidenced by the positive reviews of those who lived a whole week on this plan. In particular, girls note that on the third or fourth day they crave something sweet, and especially fried meat.
To cope with such urges, some girls have modernized their diet by adding avocado, fructose sugar for diabetics and ginger. The reasons for this particular choice are as follows:
- Avocado perfectly eliminates the feeling of hunger.
- Fructose is not as high in calories as sugar, and the taste is practically the same. An excellent tool to deceive your body.
- Ginger, ground into powder, can be added to tea, coffee and water. This root has a warming effect and, accordingly, improves metabolism.
Simply put, you can lose weight without starving (the photos in this section are proof of this). The main thing is to approach this process wisely and with restraint.
Leftover food - throw it away
Train yourself, without regret, to throw uneaten food into the trash from your plate. Imagine that all your meals are not only food, but also a set of calories. Often we seem to be full, do not stop eating, and eat everything to the last spoon, as our grandmothers and mothers taught us before.
Our parents, especially grandparents, can understand - it was a different time, and spending a lot of money on food in those days was not accepted. It's time to move away from stereotypes and understand that every additional spoon of food swallowed for breakfast, lunch and dinner is calories that are stored in the body.
Now I suggest you consider what is more important for you: eat your dish to the last spoon, in favor of ingrained stereotypes and continue to accumulate extra pounds, endlessly stretching your stomach and clogging your body with toxins.
Or at the moment when you feel that you are full, tell yourself to stop and be happy, throwing away what you haven’t eaten, mentally counting the number of calories that we have not left in our body. I think this is clearly explained to help you make the right decision.
Note: Considering that the problem is a little hidden, few people think that this is another reason for excess weight. This advice also applies to the problems of the psychology of addiction, it is very important, and is recommended for those who suffer from extra pounds.
I recommend reading the book “Smart Diet for Business Women. Psychological methods of losing weight” is the only publication entirely devoted to methods of psychological weight loss; there is no unique version on the Russian market yet.
Don't skip breakfast
While you sleep, your body goes without food for eight hours and your fat-burning metabolism slows down.
During breakfast, you should avoid anything starchy. Do not eat donuts, bagels, muffins, waffles, or buttery toast for breakfast. Loaded with simple (refined) carbohydrates, these foods send too much sugar into the body, which makes a person irritable and predatory because the body has not yet produced insulin to break it down and turn it into energy.
To avoid this, you need to keep your blood sugar levels stable. Foods such as eggs on toast, fruit salad with low-fat yoghurt, muesli or oatmeal with various fruits and honey will help.
