How to lose weight without being on diet!

Introduction:

We all know there is no spot reduction so you can not lose belly fat only. Instead you need to follow healthy lifestyle to lose fat from all areas in your body.

The idea is to have smart choices so you need to choose food that are full filling, nutritious at the same time low in calories.

Today I will mention some tips that can improve the quality of your diet while they are helpful in losing weight.

Eat in a Calorie Deficit

You need to create calories deficit to lose weight, the aim is to rely 80% on diet and 20% on exercise to lose extra weight.

The equation is easy removing 500 calories from daily intake to result in weight loss of 1 pound per week.

The ida is not about calories only but it is about nutrient quality so you need to have a diet rich in fruits and vegetables in addition to complex carbs while you need to decrease your intake of processed food and sugar.

Limit Sugar

Sugars are calorie dense food and have high glycemic index so the result will be blood sugar spike followed by high insulin response. The result will be hunger and fat storage in the belly area.

Belly fat has been linked to many side effects like diabetes, blood pressure and heart disease.

You need to limit your sugar consumption to about 25 grams daily or 6 teaspoon unless you have medical condition you need to limit sugar to 15 grams or 4 teaspoon daily.

You can get your sugar from more powerful food like fruits that are tasty yet healthy and contains powerful antioxidants.

Ditch Refined Grains

Refined carbs are just like simple sugar raise blood sugar and increase insulin response which lead to hunger and fat storage. Moreover they are high in calories and cause cravings so you need to eat without being consious about your food. The result will be over consumption and weight gain. Try to replace refined carbs with complex carbs like quinoa, oats and whole grain bread.

Eat More Fiber

Add more fiber, as it helps in satiety feeling and promote normal digestion. You dont need to over consumed fiber so just try to consume about 25 grams daily if you are a woman and 30 grams if you are a man.

Include oatmeals, legumes and beans in addition to whole grains bread.

Be Strategic With Strength Training

cardio is very important for burning calories and resulted in calorie deficit. But the most important is strength type exercise when you build muscle and you will increase your metabolic rate and as a result you will maintain weight loss for long term. You need to increase intensity of your exercise to reach your goals but you need to reast too and this to ensure coordination between muscles and to burn more calories.

Try HIIT

HIIT stands for high intensity interval training and it is about effective training in short period, so ounce you have a rest period try some weight lifting, cardio or bodyweight exercises. Some evidence suggest that HIIT training may traget body fat and moreover HIIT can achieve an EPOC which is postexercise oxygen consumption when the body continue burning calories.

NEAT stands for non-exercise activity thermogenesis and it refers to the activity you do each day outside of formal exercise. "NEAT can still burn fat so dont forget it. You can go for garedning, doing chores, playing with kids or waching car.

Get Enough Sleep

Sleep quality is very important while you are on weight loss diet as deprivation from sleep will lead to high level of cortisol and then the result will be fatigue, food cravings and low energy level. Aim to have 7-9 hours of sleep daily.

Sources:

https://www-popsugar-com.cdn.ampproject.org/v/s/www.popsugar.com/fitness/How-Lose-Belly-Fat-2-Months-45824460/amp?amp_js_v=0.1

https://freedom4lifefitness.com/comparison-nutritional-weight-loss-strategies/