Not in the mood for a strict diet? We neither! We show you how to lose weight without diet. With the right nutrition you can also keep it up for a long time!
Losing weight without a diet: this is how you lose weight effectively
Losing weight really isn’t as difficult as it is often claimed. It only works if you have a calorie deficit . That means you throughout the day consumed more calories than you from food and drink gets inside .
Tip from our editor: With our Body Check you know quickly and for free how many calories you need to consume in a day to achieve your personal goal.
Losing weight without a diet means that you don’t have to forbid yourself or follow a strict nutritional schedule. Instead, you can reach your calorie deficit in two different ways:
- You get fewer calories through your diet than your body uses
- You increase your calorie consumption until it exceeds the calories you take in
Long-term weight loss with a diet: does it work?
Most diets work for as long as you keep it up. The problem is, you often don’t diet for more than a few months. An even bigger problem is that you do not eat very balanced with most diets. If you reach a calorie deficit, do not exercise and get little protein, your body not only builds fat, but also muscle.
And muscles are just so important for your calorie consumption. When your body breaks down muscles, the calorie requirement also drops. Your calorie deficit will then decrease and you will get closer to your calorie requirement. That’s exactly the point where you feel like your diet is no longer working.
The yo-yo effect: If you give up frustrated and fall back into your old eating pattern, the yo-yo effect is created. You eat just like before, but have less muscle mass and therefore still have a low calorie consumption. So you will arrive faster than ever!
Losing weight without a diet means taking small but effective steps. Long-term weight loss without hunger: we give you the best tips.
Losing weight without a diet: 13 Tips
1. Sports and Training
Sport and exercise increase your your daily calorie consumption . For example, a 30-year-old man who weighs 75 kg and is 1.75 m tall consumes about 660 calories in an hour jogging at a speed of 6 minutes per kilometer. That’s about as much as a slice of fries with. Your calorie consumption depends on your age, height, weight and gender.
If you also increase your speed, your calorie consumption will continue to increase. If the same person walks at a speed of 5 minutes per kilometer, he or she will consume 808 calories in one hour.
A further advantage : Through sports training and strengthen your muscles. Strong muscles ensure that you also consume more calories in daily life .
2. bring more movement in your daily life
You can also increase your calorie consumption without exercising if you simply exercise more in your daily life. Go to work or to the supermarket by bike . Take the stairs instead of the elevator and take an occasional walk during your lunch break . This way you activate your blood circulation and you also burn more calories.
3.Drink plenty of water
We cannot say it often enough: always drink enough water ! Not only because it is important for your health , but also because it helps with weight loss . A 2007 study found that you consume about 24% more calories if you drink 500 ml of water.
Stress isn’t always bad. It activates your body and mind and can improve performance. It only becomes unhealthy if you experience long-term stress and do not provide the necessary relaxation. It can cause your hormone balance to become unbalanced and you ultimately store fat faster.
5. Also give your muscles time to recover
Are you extremely motivated and would you prefer to train every day to burn as many calories as possible? That is great of course, but you have to give your muscles a rest every now and then. Because even though the increased blood flow during your training seems like your muscles have grown immediately, this is not the case.
6.Eat only when you are hungry
Learn to listen to your body . Eat only when you are hungry and not out of boredom, anger or sadness, or as a reward. It is also important to know the difference between appetite , hunger and thirst . If you think you are hungry, drink a glass of water first and see if you are still hungry afterwards.
Do you like to watch TV while eating , do you watch on your phone or listen to music ? In this way the food itself becomes an afterthought . This distraction can cause you to overlook hunger or satiety signals. You continue to eat and run the risk of overeating.
8. Take a smaller plate
Many people swear that they eat less from a small plate than from a large plate, because the portions are simply smaller. Try it out for you too!
9. Don’t buy sweets
We do n’t want to prohibit you from doing anything . Every now and then you just have to give yourself something. But in order not to be constantly tempted at home, it is better not to bring processed, high-calorie foods into your home. Packed with sugar, sweets have no long-lasting satiating effect. It just makes you feel like you want to eat even more. This also causes the dreaded binge eating.
10. Avoid pitfalls
Nuts are better than chips. But nuts also contain a lot of calories and it is therefore better not to eat too much. Juices and soft drinks are another pitfall . They often contain as many calories as a banana in a small glass.
11. Saturating effect
Sweets and snacks are usually not only high in calories, but also bursting with sugar and fats. There are also the flavor enhancers that in turn cause binge eating. So rather go for natural products that are rich in fiber and proteins .
12. Limit your alcohol consumption
Alcohol is very bad if you want to lose weight without a diet. Alcohol contains even more calories than carbohydrates . In addition, alcohol also often causes binge eating , causes stress and slows down the recovery phase of the body.
13. Make a list of acceptable foods
Instead of focusing on everything that you are not allowed to do, you better look at what you can eat and drink. This way you focus much more on the positive side of losing weight without diet and you waste energy thinking about what is not possible.
- Losing weight without a diet only works with a calorie deficit
- Diets only work as long as you can keep it up
- Losing weight without a diet works very well if you also exercise and train enough
- Focus on the things you can eat and not the things you should avoid
- Don’t try to do too much at once
- Try to complete the weight loss tips step by step