How to lose fat fast without dieting and much effort? How can you correctly calculate the number of proteins, fats, and carbohydrates you need per day? Then, how do you convert it into food?
Table of Contents
Food calorie calculation
– There are specific standards, ratios of proteins, fats, and carbohydrates that we need to consume. For example, they say that carbohydrates should be 55-60% of total calories, proteins – about 15%, fats – no more than 30%. These are average general recommendations. But they can vary depending on the person’s lifestyle, occupation, age, diseases, and other factors.
It can be difficult for an average person to figure out how many proteins, fats, and carbohydrates are in foods without any unique chemical formulas or exceptional guides. So, to convert the recommended amount, the ratio of the primary nutrients (proteins, fats, and carbohydrates) in products, it is necessary to have specialized applications. However, it is easy to download such apps to your smartphone now. Some apps can help you to know how to lose fat fast without dieting. It is better to consult a specialist or nutritionist to create an individual diet plan for you to follow.
You can also use the rule of “healthy person’s plate.” To understand how much and which foods to eat, take a plate and put vegetables on one half of the plate, meat or fish product, and a cereal garnish on the other half. This way, you can see the ratio of calories.
Restricted foods
What foods should we avoid first if we want to lose weight? Is it possible to eat everything, but only a little of it?
– The basic tenet of modern nutrition science says that there are no unhealthy foods, but there is an unbalanced diet. This means that there are no definite restrictions on some specific products. The most important thing is to keep within limits. But if we want to reduce the caloric content of the diet, making it healthier, more balanced, we need to reduce the amount of total fat, especially saturated fat, in the diet (these are animal fats). We also have to reduce the total amount of simple carbohydrates, so-called extra sugars, and, of course, make sure that the diet has enough vitamins, minerals, and other minor food components.
It is the first step that a person who dreams of losing weight needs to take.
Weight loss rate
How much weight loss per month is considered physiologically normal? How many kilos can you “lose” without harming your health? How to lose fat fast without dieting?
-We are often in a hurry and want to get a result right away. And magic diets promise us to lose two pounds a week or ten pounds a month. But such fast weight loss is harmful to our health. The optimal dieting rate is half a kilogram to one kilogram a week.
Another essential aspect is what makes it possible to lose weight. A human being consists not only of fat. There are also bones, muscles, and quite a lot of fluid in our bodies. We should lose the fat tissue, but not the muscle tissue if we want to lose weight properly. And all diets, speedy diets, are based on eliminating water from the body. Extra fat pounds leave the body for the first three to five days because they “flow out” together with the water, which quickly returns. That is why you should not try to lose weight too fast. Keep in mind that the result should be stable: a steady weight loss must not exceed one kilogram per week.
Workout and weight loss
Is it necessary to exercise to lose weight, or is it possible to lose weight simply by eating correctly?
– This is a question from the category of “What can I eat to lose weight?” If our energy expenditure is less than our caloric intake, no matter what we do, we cannot get results no matter how we limit ourselves. So the first step is to increase the consumption of energy, i.e., on the one hand, we reduce the caloric content of the diet, and on the other hand, we increase the energy expenditure. So if we want to get a visible result, we can’t do without exercise. But physical activity provides another bonus: it strengthens the muscular system (the more muscles we have, the higher the metabolism). So physical activity is a very important component of proper weight loss.
Weight loss diet foods
Nutritionists advise eating lots of fruit every day if you want to know how to lose fat fast without dieting. But they contain a lot of sugar which is recommended to consume less. So how can we calculate our daily sugar intake with fruits in mind?
– Indeed, fruits and vegetables are an essential component of a healthy diet. The experts of the World Health Organization recommend not to eat less than 400 grams, and according to the latest data, even 500 grams per day. Of course, fruits are sweeter than vegetables. They contain more sugar, but it is not the kind of sugar recommended to limit. It should be no more than 10% in calories. It is an average of 50 grams of added sugar. Fruit is not included in this quantity, so you can eat them without worrying about your body weight.
But for someone who has diabetes, there are restrictions on the use of certain fruits. There are no such restrictions for a healthy person. Considering that fruits and sugar contain a large amount of fiber, a dietary fiber that helps us remove all the extra weight from the body is rich in vitamins and minerals.
Breakfast first
Is it true that breakfast is the primary meal? There are three main meals: breakfast, lunch, dinner, plus we recommend two or three snacks. There can be a second breakfast, an afternoon snack, and some sour milk drinks at bedtime; that’s the ideal eating regimen. But breakfast is an important meal, and it should be a quarter of the total caloric intake, meaning at least 25% of the total caloric intake. Breakfast is so important because it performs the function of the very “fuel” that we put into the fire to burn and burn throughout the day. We are not yet awake in the morning, and neither is our metabolism. So how do we wake it up? Eating a breakfast rich in slow carbohydrates will help give you the energy you need.
We recommend eating porridge for breakfast and not fast cooking. It should be good cereals, not purified, not steamed, rich in fiber, vitamins, and minerals. It is an excellent meal.
Body metabolism
Why can some people eat everything and not gain weight, while others can eat a bun and immediately turn out to be fat? Is metabolism different? How can we speed this metabolism up?
– Indeed, everyone has a different metabolism, and we all react differently to food. Some people can eat all kinds of food and not get fat because of genetics. But, mostly, it depends on some genetic peculiarities. And some people gain weight very, very quickly. It also depends on genetic factors, particularly the so-called obesity gene, which contributes to quickly gaining weight.
However, a person with such a gene is good at losing weight, which means that just changing the diet leads to excellent results. And if a person knows that he is prone to obesity, or there are people in his family who are overweight, he must train himself to eat healthy food and observe certain restrictions since childhood.
Weight loss challenge
Why is it becoming harder to lose weight as we get older?
– The fact is that our metabolism slows down as we get older. Indeed, if we could eat everything at 20, the older we get, the more trouble we have trying to get rid of the extra pounds and the more chances we have to gain them quickly. So there is a general recommendation: we should gradually reduce the calories in our diet by about 200 kilocalories every ten years (although it is individual). And, of course, we have to monitor our caloric intake.
The same concerns fat consumption. If, at a young age, animal fats are essential for us, and there are practically no restrictions, then for older people, we recommend limiting animal fats and replacing them with vegetable ones. There are age-related peculiarities, so you should listen to your body and carefully regulate your nutrition
Weight loss fluid
How much water should we drink per day? Should you drink only water, not including tea or coffee?
– Water is an essential component. We should say that 70% or sometimes 80% of our body consists of water, and it is impossible to live without it. Therefore correct drinking habits are also one of the main components of good nutrition and a healthy lifestyle. There are many different opinions regarding water consumption, but the average human need is about 30 milliliters per kilogram of body weight.
The need for water may vary depending on where we are, in what environment, in what weather, and what we do: physical labor, meaning we sweat actively or not, or lie on the couch under a blanket watching TV. There is no rigid norm of water consumption. Here we should listen to ourselves attentively because the thirst mechanism inherent in our organism regulates our water consumption perfectly.
We should not drink when we don’t want to, except when we are sick, do hard physical work, or when the ambient temperature is high; in this case, we should drink. But under normal conditions, we shouldn’t force ourselves to drink, but we should remember that we need to drink water: about one or two liters per day.
Here we mean not only water, of course. It can be some drink: morsels, tea.
But we should be careful with coffee because caffeine eliminates fluids from the body. However, we can’t say that coffee is harmful because it’s not true. Coffee is also a valuable drink, rich in antioxidants, flavonoids, and other substances. In addition, caffeine itself is an alkaloid, a stimulant to our heart and blood vessels. So coffee in moderate consumption is good for us. So we’re back to where we started: there are no harmful products, but it’s essential to know the limits. Now we know how to lose fat fast without dieting
Want this article to read in pdf later?
Enter your Email Address to get this article in pdf format
