People nowadays get overweight more easily due to many reasons, including fast food addiction, electronic distractions, nutrition disorder, etc. On the market, there are many supplements and products for those who want to lose weight. But the fact is that they might not work properly for everyone, regardless several side effects.
You still can lose weight safely with a healthy diet and a proper exercise routine. We made this post just to prove that for you. Thus, if you want to know “How can I lose weight without taking pills?” read our following tips.
How Can I Lose Weight Without Taking Pills?
Set a Healthy Diet Plan
Divide your Diet into Small Meals
Eating 5 to 6 small meals per day helps the metabolism work faster, and thus more calories are burnt. In fact, if you think consuming a big meal will keep you feeling full longer, yes that’s right. However, it will make the metabolism slow down and increase the risk of skipping meals, which leads to fat production in the body due to the defense mechanism.
In addition, the size of your portion and the calorie intake, they have a connection. In fact, the bigger the portion is, the more calories you will consume. Because a large-size portion always encourages people to consume more, which means they will gain more weight and become overweight, according to a 2012 study.
Therefore, remember to serve yourself small portions to consume fewer calories. In your meal, never forget these types of foods: wild fish, fruits and vegetables. Or you can apply the “50-40-10 rule” to have a balanced meal; it means 50% of protein (for muscle building), 40% of carbohydrates (providing energy for your body), and 10% of fats (protecting your joint health).
Chew Slowly and Thoroughly
Why do you need to eat slowly? Because your brain takes time to recognize that you eat enough food. When you chew thoroughly, it means you’re helping the metabolism work better, decreasing the food intake. In fact, eating slowly can bring you several advantages you might not know:
- Improving your digestion
- Helping the body absorb the nutrients more effectively
- Improving teeth health
- Increasing the pleasure of food and reducing stress
- Keeping you calm and controlling your food intake
A proven study tells that eating rate has a connection to obesity. It means how fast you finish meals will have an effect on your weight.
So, you should chew more and eat slowly. I know a good way to help you; it’s called the Mindful eating method which is a technique to help you control the eating habits. This is about applying mindfulness to bring full attention to your own cravings, physical cues and experiences while having meals.
This method includes these steps:
- Chew slowly without any distraction.
- Listen to the hunger cues.
- Eat until you feel full.
- Distinguish between the real hunger with the food cravings.
- Notice the smells, colors, sounds, tastes and textures to engage your senses.
- Learn to cope with the anxiety and guilt about food.
- Eat food to maintain your overall health.
- Notice and explore the effects of food on your feelings.
- Appreciate the food.
Consume More Protein
Protein makes you feel full longer, which helps to avoid eating more. A study found out that if you eat more 15% – 30% of protein food, you will consume less about 450 calories each day, and the result is that you can simply lose over 10 pounds within 12 weeks. Furthermore, protein will replace fat by lean muscles.
If you have a rich protein breakfast which includes eggs, you will eat fewer calories at lunch and the rest of the day. Some rich sources of protein such as eggs, seafood (tuna, salmon, shrimps), lean meat (beef, chicken breasts, pork) and plants (beans, nuts, grains), Greek yogurt, lentils, almonds and quinoa.
Avoid Unhealthy Foods and Drinks
Those who are on a weight loss plan know that storing the unhealthy foods (like junk foods, soft drinks, fast foods) that contain too many calories and sugar will increase cravings and hunger quickly. Therefore, you will take too much more unnecessary calories, and it means you gain more weight.
There is a fun fact that the presence of food on a kitchen’s counter can link to the owner’s BMI (Body Mass Index). This can tell that overweight people usually store high-calorie and unhealthy food in their houses. So, if you have determined to lose weight, get them out of your sight. Besides, storing healthy food like fruits, yogurt, grapes, walnuts, etc. instead.
You cannot live over 3 days without drinking water. Every activity of your body needs water to maintain. Also, drinking water is one of the most effective ways to lose fat detox body. You need to drink one gallon of water per day or maybe more.
You might already know that drinking water is one of the simplest ways to lose weight. When you feel hungry but it’s not your meal time, you should drink a glass of water, it will help you feel full and you won’t get more any unnecessary calories.
An old and simple trick but works every time: Drinking a glass of water (or about 500 ml) in 30 minutes before your meals. This will reduce the hunger and help you eat less for each meal. In fact, they did an experiment to prove this. The result shows that those volunteers who drink water before having meals can lose more 44% weight than those who don’t, within over 12 weeks.
Another trick to calculate how much water is enough for each person: multiply your bodyweight with 40, the result is the amount of water you need to drink in a day (in milliliter unit). Remember during your diet plan, try not to drink any other drink like soft drinks, juices, smoothies, etc. They contain more calories than you think.
Follow a Consistent Exercise Routine
Choose the Most Suitable Exercise Routine for Yourself
You need to decide and set a detailed plan for your exercise routine, depending on how much weight you have to lose. If you haven’t worked out for a long time, you shouldn’t do intense training right from the start because it will break down your body.
Start by doing some light exercises such as walking, hiking, jogging to warm up. Remember warming up before each training process is very important. You should do the warm up about 5 to 10 minutes to increase the body temperature and let your body adapt to the intensity.
If you’re used to the intensity, keep it on with several intense training plans that I suggest:
- Tempo session: Jogging in 5 minutes (this is warming up), then raise the speed to the power walk in 30 minutes, back to jogging for 5 minutes. With this exercise in just 40 minutes, you can trim down 220 calories.
- Long-interval session: Jogging for 5 minutes, raise the speed to the power walk in 5 minutes, then do brisk-walk within 1 minutes, repeat this session for 6 times, back to jogging for 5 minutes. With this exercise in just 46 minutes, you can trim down 350 calories.
- Short-interval session: Jogging for 5 minutes, intense walk in 2 minutes, brisk-walk within 1 minute, repeat this 15 times, then back to jogging for 5 minutes. With this exercise session in 55 minutes, you can trim down 400 calories.
Doing cardio burns fat very effectively because it boosts the metabolic rate. Perform hard cardio for about 30 minutes, 3 to 4 days every week. Remember the fat is only burnt if you bring all your intensity and energy into your cardio. Taking a walk or riding bike with a leisurely pace doesn’t burn fat effectively.
For safety, you need to warm up in 5 minutes before getting started the intense cardio. Do it at the fast pace which is enough to make you sweat, make you feel the heat inside, make you turn red, that’s why I call it intense cardio. But hey, it only takes 30 minutes to lose fat and get lean muscle faster.
Intense Weight Training
To gain muscles, you have to put your body in an excessive load with hard exercises. As I said above, bring all your intensity and energy into the training. You should know that the more muscle groups work during your training, the more testosterone your body produces, which turns to the result of your muscle growth.
You should perform the intense training for 3 or 4 days in a week because with the continuous intensity, the muscle fibers will be damaged and you have to start it over. Your body needs time to recover so that the muscles can grow stronger. Also, make sure to sleep 8 hours at night and avoid caffeine or any alcohol.
Some helpful compounds to build mass muscles are recommended are Military Presses, Incline Presses, Squats, and Deadlifts.
Extra Tips for Losing Weight Without Taking Pills
Set a Goal for Yourself
This is the base of your success story. If you don’t have a detailed purpose, it will be very hazy and you can lose motivation to keep up. Thus, make your purpose as clearest as possible and achieve it at all costs. You can write it down, set your goal first, then set a plan how to achieve it, calculate the calories intake, etc. Do it step by step, and your building muscle plan will be much easier.
Sleep Well and Avoid Stress
The fact is that a good sleep at night has a powerful effect on your weight and your appetite, so does stress. You will know the consequence of sleep deprivation will disrupt the hormones leptin which is known as the master hormone regulating your body weight. And stress increases cortisol – the hormone that suppresses the immune system and bone formation as well develops the blood sugar.
Stress and lack of sleep can influence your mood, increase your cravings and hunger and even risk of other diseases including diabetes type 2, obesity, etc. Thus, you need to sleep at least 6-8 hours each night to charge the energy for the next day’s activities and get the motivation for the weight loss.
Avoid Electric Distraction
Remember the Mindfulness eating method I mentioned below? It’s all about to bring full attention to your own cravings, physical cues and experiences while having meals. If you eat while using smartphones or other electric devices like television, laptop, tablet, etc. you will tend to overeat.
There is a study show that those who are distracted while having meals tend to get 10% more calorie intake. So, to avoid getting more unnecessary food amount, pay full attention to your food.
Serve Unhealthy Food on Red Plates
Although this trick sounds very strange, there is a proof that the red color can reduce cravings for snack food and soft drink. So, if you have to consume unhealthy food, note this trick to avoid overeating.
Brush Your Teeth After Every Meal
Brushing your teeth after every meal will help you reduce the cravings for food, control the desire to other snacks. This trick is based on the habit of the most people. After they brush their teeth, they don’t feel like to eat anything. In addition, this helps to reduce the taste of the food.
We hope these tips can help you answer your question “How can I lose weight without taking pills?” You can see that there are plenty of ways to lose weight naturally and safely. One more thing you need is your consistency to achieve your goal.
If you have any question, please leave it in the box below. We’re always here to help you. Stay healthy and have a good day!