How to lose weight and maintain weight without counting calories

A Life / by admin / December 19, 2019

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For those who have no day did not want to sit down with a calculator in the afternoon, there are other good strategies for weight loss. Moreover, accustomed himself to good habits, as described below, you will no longer need periodic counting calories because the food will be a useful, and changes in weight - the long-term.

1. Replace refined products whole grain

First of all, you need to reduce the amount of refined foods: polished rice, pasta, bread and pastries. These foods are rich in calories only, in which at least vitamins and fiber.

For example, in brown rice compared to white, containsAnalysis of Metal Element Distributions in Rice (Oryza sativa L.) Seeds and Relocation during Germination Based on X-Ray Fluorescence Imaging of Zn, Fe, K, Ca, and Mn half more calcium and manganese, potassium, iron and zinc, 14.3%Rice in health and nutrition protein and 20% more fiber.

And it's not only rice: all whole grains retain more minerals and fiber than refined.

Since fiber is useful for digestion and provides a feeling of satiety for a long time, people who eat whole grains, eat

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Whole-grain consumption is associated with diet quality and nutrient intake in adults: the National Health and Nutrition Examination Survey, 1999-2004 better quality: they consume less sugars, saturated fatty acids and cholesterol.

This directly affects the weight. People who consume more whole grains, lessWhole grain and fiber consumption are associated with lower body weight measures in US adults: National Health and Nutrition Examination Survey 1999-2004 body mass index and girth waist.

The whole wheat bread stores to find problematic, but you can bake it yourself, or opt out of bread and pastries. In addition, replace white rice with brown look brown and whole wheat pasta.

2. Avoid processed meats and potatoes

StudyChanges in Diet and Lifestyle and Long-Term Weight Gain in Women and Men 2011 has shown what products are associated with weight gain. For four years, the people consuming potato chips, potatoes, sugary drinks and processed meat, gained an average of 1.3 kilograms. Lose weight helped the consumption of vegetables, whole grains, fruits and nuts.

Since potatoes - it's pretty high-calorie foods with a high glycemic index, it is better to exclude it from their diet.

StudyPotato consumption as high glycemic index food, blood pressure, and body mass index among Iranian adolescent girls 2015 showed that among adolescents who consume potatoes more often than once a week had significantly more cases of obesity and excess weight, than among those who ate potatoes rare. Scientists have concluded that the consumption of potatoes increased body mass index and waist circumference.

Also eliminate processed meats: sausages, bacon and other products, for which the meat was salted, smoked or canned. Discard canned vegetables and legumes in favor of fresh or frozen.

3. Add more protein

Protein from food is very important to maintain weight. High-protein diet reducesProtein intake and energy balance the feeling of hunger during the day, providesPresence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance a feeling of fullness and enhances fat oxidation.

Another useful slimming quality of dietary protein - its ability to increase protein synthesis in muscle. StudyDietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults 2014 found that if consume protein at every meal, and not just dinner, it significantly increases the synthesis of muscle cells.

Along with the training high-protein diet will allow you to gain muscle mass, which consumes a lot of calories and increase your base metabolism. In addition, relief muscle - it's beautiful.

products rich in protein: Milk, eggs, chicken, cottage cheese, fish (trout, salmon, cod), chickpeas and other legumes. Calculate the required amount of protein will help you this article.

4. Change the proportions on a plate

At each meal half of your plate should be filled with non-starchy vegetables: carrots, beets, cauliflower, broccoli, Brussels sprouts, zucchini, tomatoes, cucumbers, greens. The remainder of the space can be divided between meat and whole grains.

Vegetables are much lower in calories than grain products. Put on a plate of 50% of vegetables and 25% of grain - so you reduce the calorie content without the need to count it for each portion. Just do not forget to add 25% of high-protein products in each (!) Meal.

5. Eat alone and without external stimuli

StudyDistraction, the desire to eat and food intake. Towards an expanded model of mindless eating 2013 has shown that when people eat alone, the feeling of hunger is reduced in proportion to eaten, but this relationship breaks down, if a person eats while driving or talking to other people in the food Time.

Scientists have suggested that satiety is important not only food absorption, but also attention to the process.

Another studySituational effects on meal intake: A comparison of eating alone and eating with others It found that when watching television increases the amount of food eaten by 14%, and in communicating with friends - 18%.

Therefore, if you want to eat less, not counting calories, get the habit of eating alone, thus turning off the TV and put aside gadgets.

6. Drink water before meals

Increased consumption of water helps to reduce body weight. researchIncreased Hydration Can Be Associated with Weight Loss Animal studies have shown that the water acts in two ways: accelerates lipolysis (fat), and reduces the amount of food consumed. This is true for people.

In a studyEfficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT 2015 participants from one group for 30 minutes before meals drink 500 milliliters of water, and people from the second group is simply that their stomach is full. After 12 weeks of the experiment the people from the first group lost an average of 1.2 kilograms more than those in the control group.

Another studyDrinking water is associated with weight loss in overweight dieting women independent of diet and activity showed that increased water intake helps to lose weight women (25-50 years) are overweight, regardless of diet and physical activity.

This does not mean you have to forcibly pour a few liters of water a day. Try to start with a large glass of water 30 minutes before a meal - this will help you to eat less.

By following these rules, you can reduce your calorie intake without counting anything and not writing. And it is not necessary to enter all the rules at once. Shift into the habit gradually, they will help you slowly lose weight and maintain it throughout life.