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How to lose weight without dieting ? weight loss without diet



 weight loss without diet

The "heroin chic" of the 1990s has been replaced by a healthy lifestyle and athletic fashion. Whereas a few decades ago a slim figure was enough to be considered beautiful, today a slim, athletic figure is the norm. However, regular gym workouts require time that not all women have available.

weight loss without diet

And strict diets that promise to lose 20 pounds a month are no panacea. But how can you lose weight without dieting and exercising? Don't believe those who say it is impossible. It is possible if you approach weight management wisely.

How to calculate BMI and why you need it

If you are looking for a way to lose weight without dieting, the first thing to do is to calculate your BMI. This will allow you to objectively assess your weight and figure and set the right goal. Without a BMI, your desire to lose weight will be vague and unclear, and you will not know what your optimal weight is.

BMI is an indicator developed by doctors to estimate a person's weight. The weight-to-height ratio is the issue. To calculate it, use the formula: your weight in kilograms divided by your height in meters squared.

For example, you are 170 cm tall. That's 1.7 meters. So multiplying 1.7 by 1.7 gives 2.89 meters squared. Suppose your actual weight is 75 kg. To calculate your BMI, you need to divide 75 by 2.89. You get 25.95. This is your BMI.

Compare this figure with the World Health Organization's interpretation. Note that there may be other interpretations of BMI on the Internet, but they are questionable. See the WHO estimate:

  1. 16 years or less - significantly underweight
  2. 16-18.5 - underweight
  3. 18.5-25 - Normal
  4. 25-30 - overweight
  5. 30-35 - the first degree of obesity
  6. 35-40 - the second degree of obesity
  7. 40 years and above - severe obesity

So 25.95 is the lower threshold of "overweight." So it is not necessary to lose that much weight: 5 kg. If you have lost 10 kg, your weight is still within the medical norm. So you can set this goal for yourself.

But what if your BMI is already 20-22? This means that you almost certainly should not lose weight. Of course, BMI does not take into account your body shape, which may not have enough muscle tissue or light bones.

But if your BMI is below normal after losing weight, it is better not to take the risk and keep the weight off. If you do not feel comfortable in your body, it is probably not because of your weight, but because you need to strengthen your muscles.

If your BMI is 30 or higher, you should consult an endocrinologist before losing weight. You will probably need a doctor's help to normalize your weight.

This should not be forgotten

Do not use automatic BMI calculators, but calculate the index yourself. Some calculators deliberately inflate the results to induce you to buy goods and services on the same website.

Remember that BMI is only an estimate and does not take into account many variables, such as body build, skeletal weight, or even gender and age. Therefore, it should be considered as a guide and not an absolute certainty.

For a more accurate assessment of your condition, you should use a body fat analysis scale. This will give you a more accurate idea of how many pounds you need to lose and whether you need to lose weight. After all, 75 kg of muscle is not the same thing as 75 kg of fatty tissue.

Reasons for weight gain

To know how to lose weight without dieting, it is necessary to know the causes of weight gain. It is one thing to eat an entire chocolate cake every night before going to bed.

  • It is another thing if you suffer from endocrine disorders, lead a sedentary lifestyle, and sleep too little regularly. 
  • Imbalanced diet. The only way to get an objective view of your diet is to write down what you eat and when you eat it. It sounds boring, but otherwise, the view of one's diet is not objective.
  • You may think you are eating very little, but you will have to give up many snacks or alcohol. Keep a food diary for a week or two and then re-read it to assess whether your diet is healthy.
  • Eating disorders. An eating diary can also help identify this problem, but an eating disorder is a serious medical problem that cannot be treated alone. You need the help of an endocrinologist and a psychotherapist specializing in OSR.
  • Possible symptoms of this disorder include feelings of guilt after eating, eating without feeling hungry, alternating between strict diets and "crises," discomfort eating in front of others, etc.
  • Sedentary lifestyle. Your diet may be correct, but you are not moving much. An app or a simple pedometer on your smartphone can help you assess your activity throughout the day.

Regular sleep deprivation and chronic stress. Unfortunately, lack of sleep can cause many health problems and can also indirectly be a trigger for diabetes. In addition, the body, fatigued by lack of sleep, uses food as an additional energy source, so you eat more.

Are there any more signs of a health issue?

Endocrine disorders. Metabolic syndrome, type 2 diabetes, polycystic ovary syndrome-a partial list of conditions that may be associated with weight gain. Assess your physical and mental state: are there other symptoms that indicate health problems?

Find out the cause to understand how to lose weight at home without dieting. First, you need to address the cause of excess weight: consult your doctor and undergo treatment if necessary.

Try to rearrange your sleeping and waking schedules if you need more sleep. It is not necessary to do much exercise to correct a sedentary lifestyle. Regular walks in the fresh air are sometimes enough.

What are the possible causes of weight gain?

If you have put on more than 5 kg in a month, even if your diet and lifestyle have not changed, you should consult your family doctor and endocrinologist. This is almost certainly a medical problem.

If you do not complain about your health but still decide to see a specialist for weight loss, it should be a qualified physician, not a fitness trainer, coach, or Internet vendor hawking "weight loss marathons".

The human body is a very complex system, and sometimes even a medical degree is not enough to give good weight loss advice. Athletes, models, and fitness enthusiasts cannot be considered "professionals" in this field.

How to lose weight is to hide the scale in the pantry

Oddly enough, the first thing to do to lose weight is to hide the scale in the pantry. It is not necessary to weigh yourself every day, although you could. Once a week is enough. Weighing yourself regularly causes neurosis, and additional stress and interferes with weight normalization.

  1. To get in shape without dieting or intense workouts, you need to change your lifestyle. Yes, it is not easy, but it is the way we live that leads us to be overweight.
  2. Not only will you lose weight, but you will feel better in general if you make an effort to lead a healthier lifestyle. What this means.
  3. Even if you lead a healthy lifestyle, you should seek medical attention promptly. Regardless of whether health problems affect the body or not.
  4. It can be difficult to find the time and money to go to the doctor in the midst of daily life, but it is the most important thing you can do. Your well-being and health must come first.

Sleeping well is part of a healthy lifestyle. Getting enough sleep is easier said than done, especially if you have a demanding job and children in the family. However, sleeping eight hours a night is half the battle for good health.

Try to always opt for sleep: do you get up two hours earlier to go for a run or do you sleep late before work? Sleep late or walk around town at night? Get more sleep.

A healthy lifestyle includes moderate physical activity

This is not strenuous exercise. However, lack of exercise is harmful to the spine, nervous system, and endocrine system. Take a daily walk and do simple exercises at home in the morning or evening.

Find a form of physical activity that you enjoy and that can become part of your routine. This can be long walks, jogging, yoga, dancing, outdoor activities--anything, as long as you enjoy exercise.

If you want to lose weight without dieting, you need to review your eating habits. A balanced diet is not the same as one that is low in calories. On the contrary, it provides sufficient energy but does not promote weight gain.

Principles of a balanced diet

Grains, legumes, vegetables, and fruits are the main components of the diet, while meat products should make up less than a third of the ratio. Your diet should include nuts, seeds, and herbs.

Reduce the amount of alcohol, sweets, fatty, smoked, and fried products. If you cannot give up these products completely, consume them in small portions and not every day. Make them a pleasant exception, but not the norm in your diet.

Gradually reduce the amount of sugar. Sugar is an excellent source of energy, but it causes a spike in blood sugar and does not make you appreciate other foods.

Consume five meals a day. Amazing, isn't it?

If you want to lose weight without dieting, you need to eat more often, not less. Do not skip meals: breakfast, lunch, dinner, and at least two snacks. Portion sizes, however, shouldn't be excessive.

  • Try to eat the most caloric foods in the first half of the day. If you want to indulge in a muffin or a piece of chocolate, do so in the morning. Dinner should be light.
  • Eat a meal at least two hours before going to bed. Give your body a chance to digest the food before going to bed.
  • Do not skip breakfast. It is the main meal, and not having a good breakfast often leads to overeating at dinner and lunch, or resorting to fast food and sweets on the go.

Don't starve yourself. There is a perception among people who want to lose weight that the most effective way to lose weight is to starve the body. This is harmful, and ineffective and can lead to overeating and long-term metabolic imbalances.


Avoid alcoholic beverages: they are high in calories and make you feel hungry. Replace pan cooking with grilled or baked dishes. Fried, fatty, and smoked foods should be an infrequent mealtime habit. Unsweetened yogurt, fruits, nuts, and whole-grain sandwiches can be consumed as snacks. However, avoid all fast foods if you want to lose weight without diet or exercise.

The second common mistake is to avoid fats altogether. Fats are an essential part of a balanced diet. However, it is good to prefer vegetable fats to animal fats and keep their percentage in the diet low.

The third mistake is to drastically reduce calorie intake. For instance, a person determines the ideal calorie intake and substantially cuts portions. However, scientific studies have shown that you cannot save more than 20% of your usual calorie intake. Therefore, even if one eats too much, it is necessary to gradually reduce calorie intake.

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