4 tips Weight loss formula without dieting

5 tips Weight loss formula without dieting

Stop the misconception that “dieting” will be able to lose weight, everyone. The wrong way of dieting will not only cause weight loss. also negatively affects health and may cause the “yo-yo effect” weight swings up and down until the weight can not be reduced again, so when we lose weight Must lose weight without suffering, no hunger, and no risk of gastritis with 5 techniques and ways to lose weight and get a beautiful figure. No need to starve.

1.Goals must be clear

“This new year, I'm going to lose weight!” The goal of people who want to have a good figure is often heard. But no matter how many years have passed, the weight has not decreased at all. I believe that many people have been in this situation more or less. Both from the idea and the actual weight loss action, but without success. All of which may be due to unclear goals.

Setting clear goals will give us more encouragement to lose weight. This is essential to achieving your weight loss goals. or clearer faster It also allows us to set a weight loss plan that is correct and suitable for ourselves as well.

Clearly setting goals isn't just saying. "I'm going to lose weight within this year," but I have to set goals for what I want to lose. whether for health or for good shape and how much weight you want to lose within how many months With what kind of weight loss method? If we can achieve the goals that we have set even without the risk of starvation It can lose weight quickly as well.
 

2.Explore yourself

When we set goals for what we want to lose weight for. Examine yourself to see what your weight range is. to help weight loss success without sacrificing health which can be measured by BMI, body mass index


BMI, body mass index (Body Mass Index) or body mass index measurement This is an international criterion that can assess obesity or thinness for people aged 20 years and over. Both women and men can be measured using the formula for calculating BMI = kg/m 2.

Formula for calculating body mass index (BMI) = body weight (kg) ÷ height (m) 2

For example, Miss A weighs 55 kg and is 158 cm tall.

Body mass index (BMI) = 55 ÷ (1.58) 2 = 22.03

BMI benchmark

Too thin = less than 18.5 underweight can be at risk of disease as well Due to the lack of nutrients As a result, the body is easily fatigued. Eat nutritious food in the right amount each day. and exercise to strengthen muscles

Normal weight = 18.5 – 22.9 The ideal weight for Thai people will have a BMI between 18.5-24, which can be far away from obesity-related diseases. and has the lowest risk of developing various diseases

Chubby = 23.0 – 24.90 Some level of obesity 1 is a group of people who are somewhat obese. But if the family history of diabetes and high blood pressure. It is still considered more risky than normal people.

Obesity = 30.0 or more Obesity level 2, although it does not reach the threshold that is considered very obese, there is a risk of developing diseases associated with obesity as well. both diabetes and high blood pressure You should adjust your eating habits, exercise, and check your health.

Very obese = 30.0 or more. Obesity level 3 is quite dangerous. The risk of developing diseases that are associated with obesity Eating behavior should be adjusted. and should start exercising

3.Make a plan to change your eating behavior.

• Eat 3 full meals. Skipping breakfast means your body doesn't get enough protein and fat. Proteins and fats are important sources of energy, helping to repair worn-out parts and help to keep warm. In addition, protein also makes you feel full for longer. And fatty fats help slow digestion and increase the production of hormones that make you feel full.

• Avoid fatty foods such as fast food, fatty, fried, salty, lean meats or skins. This includes limiting your intake of foods rich in starch, fat, and sugar. Because if sugar is not metabolized into energy, it will change from sugar to fat and
  

• eat rice as meat eat more vegetables than rice It is a 2:1:1:1 ratio in one meal (2 parts vegetables / 1 part carbohydrates / 1 part protein / 1 part fruit), which will provide 400 kcal of energy, helping to reduce your daily energy intake. 500 kcal in 1 week can lose half a kilo.

• Refrain from fussy eating, no matter how much food you control. But if you frequently eat high-calorie snacks, especially sweets, fried foods, cakes, it can lead to obesity.

solution

The easiest way is to not stock up on snacks. Without it, we won't be able to eat it. But if you're really hungry and can't stand it, you can also eat healthy snacks like boiled eggs, a healthy source of protein, low in calories, and stay in your stomach. Eggs also help strengthen muscles. That helps in the metabolism as well.
drink low-fat milk Even fresh milk is useful. But the more milk gives more energy. There will be more fat as well. Unsalted milk with partial fat content is 8% fat compared to 0% fat content, and be sure to avoid sweetened milks such as chocolate, strawberry, etc.

Boiled or steamed , cooking by frying Although they are wholesome foods like fish, chicken breasts, or eggs, they're used for frying, or moistened with flour to make them easier to fry. may make us fatter
Make the IF eat dinner faster. Doing the IF is a time-limited diet. by eating dinner faster or should not be later than 6 pm, not 6 hours and leave the stomach empty for 18 hours

• Drink a lot of water. Usually, the "water" or "mineral water" that we normally drink has no calories or calories equal to 0. When drinking a lot of water does not make you fat. In addition to water, it also helps to accelerate the burning of fat itself. Because the water that you drink will help to reduce the body temperature. Then the body will help extract the fat and energy stored in the body. and helps to increase energy metabolism thus reducing weight Water helps to burn belly fat better.
• Make the IF eat dinner faster. Doing the IF is a time-limited diet. by eating dinner faster or should not be later than 6 pm, not 6 hours and leave the stomach empty for 18 hours 

• Drink a lot of water. Usually, the "water" or "mineral water" that we normally drink has no calories or calories equal to 0. When drinking a lot of water does not make you fat. In addition to water, it also helps to accelerate the burning of fat itself. Because the water that you drink will help to reduce the body temperature. Then the body will help extract the fat and energy stored in the body. and helps to increase energy metabolism thus reducing weight Water helps to burn belly fat better.
  

• cut down on eating buffet buffet food present It has become a popular food among office workers, students, and students. By eating buffets, most tend to think of cost-effectiveness. And try to eat food in large quantities. in order to be worth the cost However, if the body receives more energy than it needs The body will bring that excess energy. to be stored in the form of fat as an energy reserve which if the accumulation of more fat It will lead to obesity and lead to various diseases, so reduce some buffet food. It is like a very good aid in weight loss.

• Vegetarian for 1 day. Choose 1 day of the week to eat vegetables and fruits to add fiber to your body. It also reduces the amount of fat you eat during the week. Moreover, fruits and vegetables also contain vitamins and minerals. necessary for the body as well

4.exercise plan

• Exercise for 30 minutes should exercise or move the body. At least 30 minutes a day by combining all three exercises together: cardio, resistance and stretching For cardio, the main focus is on moving the body. The resistance is the use of muscles in different parts of the body such as the upper arms, thighs, shoulders, abdomen, chest, tensing by using weights. And your own gravity such as bodyweight, weight training, etc. Finally, stretching the muscles. To reduce injuries and make the body move better

• Cardio exercises are exercises that make the heart beat harder and breathe faster. You can say only short sentences, but not too exhausting. Can burn fat well according to the intensity of exercise, including running, swimming, cycling. Aerobics and walking

• Building muscle strength (Strength Training) is an exercise to help tighten the skin. It can increase muscle mass and help make muscles stronger. which muscles can help to burn fat It uses the same exercise method many times, which may or may not be accompanied by assistive devices such as stretching springs and dumbbells. These types of exercises include body weights or weight training.

• Choose the one that suits you.

low concentration It is an exercise in which the body will burn fat for energy as much as possible. Without the need to move the body a lot, such as walking, is more suitable for exercise for health than weight loss Because this type of exercise does not consume much energy during exercise. Thus making it less fat burning as well. Advantages: Reduce the risk of joint symptoms and various injuries. Do not feel very tired during exercise. Can do consecutively for a long time causing more oxygen to circulate in the body The blood is pumping, the heart rate recovers quickly. The heart muscle is strong and pumps well. And most importantly, this exercise does not cause loss of muscle mass. that results in less metabolism
 

middle concentration It is a level of exercise that makes the heart beat faster, breathe faster, can speak only in short sentences, but not too exhausting. When done continuously, you can lose weight. Also known as the Fat Burn Zone, such as cycling, aerobics, running, swimming, this level of intensity is the right intensity for those who start exercising to lose weight.
 

high concentration It is an exercise with a lot of physical movement. It makes you super tired, but it may not help you lose fat. because when we increase the intensity of exercise The body will need glucose in the blood. and in the muscles as the main source of energy The metabolism of glucose in the blood is used instead of excess fat in the body.