Food restriction, avoidance of certain foods, draconian diets, repetitive fasting, etc. all of these solutions promise significant results in the weight loss process. But while effective, these habits also often have a negative impact on our relationship with nutrition. So, is it possible to lose weight without dieting in a natural and healthy way? The answer is yes “. Before you start, however, dwell for a moment on the reasons that lead you to refine your silhouette.
Forget for a moment the aesthetic appeal of a leaner body or how you’ll look once you get rid of your love wrist and your saddlebags. Instead, think about the more serious benefits that this experience will bring you. In general, you could improve your self-esteem, but especially your health. And that is more interesting!
Why can’t you lose weight without dieting to begin with?
The weight loss industry represents a very lucrative market in France. It would indeed generate an annual turnover of 2.5 billion euros. This sector of activity has diversified a lot in recent times. Fitness clubs are very popular, but they are certainly not the only ones to benefit from this boom. Pharmaceutical laboratories, start-ups, sports coaches, dieticians, etc., all are getting into this business today. Moreover, it is not only the personalized programs that take precedence. Food supplements, ready meals, recipes and light drinks, you will be spoiled for choice to lose weight without a draconian diet.
However, you have surely already noticed that these “miracle solutions” do not always work. And even if you manage to get rid of your few extra pounds, you regain them immediately. You might be surprised to know that the reasons you can’t keep your figure aren’t always diet-related.
Several phenomena can actually be at the origin of this.
- The genetic factor. Yes, some people gain weight at the slightest deviation, while others do not gain a gram even by eating more. You will then have more difficulty losing weight without a diet if you are carriers of certain genes. However, the results of a study published in the British Medical Journal suggest that genetic predisposition, especially to obesity, in no way prevents weight loss. But you should probably try harder.
- Sugar and food addiction. These two elements can really lead to compulsive and addictive behaviors, just like video games, drugs or sex. Research on the subject continues to multiply, but the phenomenon is still little known. This is why it is often likened to a bulimia crisis. Losing weight without a diet is almost impossible in these conditions since you will not even be able to resist the “temptations”.
- Disease. Many conditions such as lipedema, hypothyroidism and polycystic ovary syndrome can also accentuate the accumulation of fat, which leads to continued weight gain. It will then be necessary to treat the problem with thinking about following a diet, but the process is far from easy as the treatment options are so far not very numerous. These diseases nevertheless arouse the curiosity of scientists, which opens up new hopes.
Understand the weight loss process to lose weight without dieting
For healthy and effective weight loss, you must also focus on the weight loss process. Indeed, you will thus have a theoretical basis which can allow you to understand a little better the functioning of the human body, and therefore to act accordingly to improve your nutrition. In a simple way, all of this is based on what is called balance or energy balance.
The latter refers to the process by which your body transforms what you eat and drink into usable energy to function optimally during the day. Losing weight without dieting would therefore be possible if you manage to maintain stability at this level. In this complex mechanism, calories from food are combined with oxygen to release the energy your body needs on a daily basis.
More concretely, you must spend all the energy produced so that it is not stored by your body. When there is excess, your metabolism actually uses it to build up a reserve in the form of fat. And that’s where you gain the pounds. Fat cells can also multiply during excessive weight gaine, but can not decrease. Losing weight without a diet is therefore very difficult, if not impossible, when you exceed a certain threshold.
1-In any case, it is imperative to rebalance your energy balance to reach your ideal weight. To do this, two solutions are available to you.
2-Increase energy expenditure. This means that you have to expend more calories than you consume. Multiply the exercises.
Reduce calorie intake. That is to say, you must reduce the portions you take each day and give up the most calorie-dense foods (sweets, cold cuts, soft drinks… in short, all ultra-processed products).
Rethinking the basis of dietetics to lose weight without dieting
The good news is that it is quite possible to eat healthier without depriving yourself. Indeed, the draconian diets which suppose the abandonment of all pleasure during meals are not the only solutions to refine your silhouette. It would even be enough to reconsider your diet to achieve this goal. In reality, the restriction is not even recommended as part of a slimming program. For good reason, it causes what is called “cognitive restriction” which is at the origin of eating disorders. It also generates a certain frustration which affects your well-being.
So, to lose weight without dieting, simply review your reflexes with regard to food. Ideally, eat a variety of foods that are nutrient-dense but low in saturated fat at each meal.
More concretely, proportion the quantity according to your need for daily nutritional intake. You will then not consume more calories than you would expend. To lose weight without a diet, distinguish between the different macro and micronutrients.
- Carbohydrates (55% of daily energy requirements) which support organ and muscle function
- Lipids (30% of daily energy needs) which optimize energy storage;
- Proteins (15% of daily energy requirements) which contribute to the development of muscle mass;
- Vitamins and minerals that ensure the proper functioning of the body and the immune system;
- Fibers which promote intestinal transit and increase the feeling of satiety;
- Water which participates in the elimination of toxins and the transport of nutrients.
Lose weight without a diet: here are some tips
To lighten yourself a few pounds while proceeding in a natural and healthy way, the first thing to do is to relearn how to cook. For example, carbohydrates are our main source of energy, but not all of them are good for the line. In particular, you must favor slow sugars that do not make you fat. This is particularly the case for fruits (blueberries, apples, dates, etc.) and vegetables, quinoa, red beans, tubers (sweet potatoes, yams) and brown rice.
Similarly, you have to choose the right fats to lose weight without dieting. HOLL rapeseed oil (high oleic low linolenic – rich in oleic acid, low in linolenic acid) and HO sunflower oil (high oleic – high olein content) are particularly suitable for frying. While olive oil is perfect for cooking and dressing.
Of course, to know what’s on your plate, it would certainly be better to limit dining out. Prefer the good little dishes that you concoct yourself for a perfect mastery of the ingredients. Moreover, gourmet but healthy recipes are more accessible than ever. So, use it to lose weight without dieting. Applications, websites, social networks, etc. take advantage of their expansion to better feed you.
you can also use Yoga : is also known to have a variety of other health benefits. For example, studies have shown that yoga can help reduce stress and anxiety, improve cardiovascular health, and even aid in weight loss. Check out our article on 5 Reasons You Should Start Doing Yoga Immediately to learn more about the benefits of yoga for your overall health and well-being.
Do not deprive yourself
We have already discussed this point a little higher, but for more precision, eat your fill. Indeed, it is often a sign that your body sends to the brain to let it know that it needs to replenish its energy stock to function optimally. If you snack at this time, your body will then use the food to draw in new energy. This negates its magnifying effect.
It is ideal for losing weight without dieting and in addition you will be less likely to consume more than your body needs. In addition, restriction further increases the risk of food cravings. Be careful, however, to make the difference between being hungry and wanting to snack. In the second case, try to simply divert your attention by focusing your attention on something else. In short, occupy your mind.
Do physical exercise
To stabilize your energy balance without depriving yourself of gourmet recipes, it is essential to compensate with physical exercise. Sport is indeed essential to lose weight without dieting. Hence the concept of “eat, move” by the way. However, that doesn’t always mean hitting the gym every day until you’re sweating all over the place.
In fact, walking would even be much more effective in the context of weight loss than jogging since you slowly but continuously draw on your fat reserves. For an effective result, the established norm is 10,000 steps per day. Do not expect a miracle however, you could only burn 500 calories during this exercise, but it is enough to lose weight without dieting and have visible effects in the long term.
Eating mindfully is very beneficial for you, and not just when you’re trying to lose weight. Indeed, this approach will ask you to focus on the moment T each time you eat your meal. You will then re-establish the connection between your sensations and emotions and your senses. You learn to listen a little more to your body to respond to its needs. And you will improve your relationship with food at the same time. In addition, this exercise helps prevent overeating. Losing weight without a diet would therefore be easier.
Develop healthy habits
Our daily reflexes also play a major role in our diet. For example, when you go to the supermarket at lunchtime and haven’t had anything yet, you are more likely to rush for all the junk you find. Whereas if you eat before shopping, you will better resist temptations of all kinds.
Take the stairs instead of the elevator.
Get off at least one stop early when taking the bus.
Cook instead of favoring reheated meals to lose weight without dieting.
Walk instead of driving for a relatively short distance.
Avoid snacking too often and especially when it comes to ultra-processed products.
Eat your meals at regular times
It is also a good gesture to adopt. For what ? Simply because meal times play an important role in regulating the circadian cycle. If you eat at different times every day, you risk disrupting your biological clock. Your body would therefore no longer be able to determine when is the ideal time to feed you. This increases the risk of snacking. To lose weight without dieting, simply think about adopting better habits.
Do you have any other tips and tricks to promote weight loss without depriving yourself? Feel free to leave a comment. And you liked the article, share it on the networks.