How to lose weight fast without cutting calories or giving up carbs

 

 Tet is coming, struggling to clean the house or buy new clothes can make you forget to take care of your health. Uncontrolled weight gain will make you feel tired or not fit in the clothes you just bought. So how to lose weight without having to fast and still keep a balanced figure, let's take a look at this article with Long Chau Pharmacy to learn more ways to lose weight quickly without cutting calories or cutting out starch.

Focus on the food you will consume to lose weight

The quick way to lose weight that people often apply is dieting. However, that can make meals boring when you only eat a few dishes over and over again, change the way you prepare them to make your meals not only more delicious, but also when eating with a happy spirit, you will quickly reach your desired weight. During meals, you should focus on the food and avoid distraction, in addition to helping improve digestion, this focus also helps you control the amount of food consumed.

Eat Protein FirstProtein is an important source of energy as well as nutrients for muscles. Sometimes you may wonder whether you should consume protein in your meals when you are dieting, but if you do not consume enough protein, your body will be difficult to control, leading to cravings and insomnia. And cravings like that can make you overeat, leading to the opposite effect of dieting.

In a meal, you should have a certain amount of protein because they have the ability to burn calories in the body. You should consume protein first because they will make you feel full quickly. Some studies show that consuming protein in a meal before consuming carbohydrates can help reduce post-meal blood sugar levels.

Eat slowly

Eating quickly can cause you to consume more food than necessary, leading to rapid weight gain. Therefore, nutritionists recommend eating slowly to ensure that the body signals fullness at the right time, reduce calorie intake and avoid overeating.

In addition, eating slowly also helps you enjoy the full flavor of the meal more fully when amylase in the salivary glands will help you break down food faster, avoid indigestion as well as avoid foreign objects in the food.

Drink water before and during meals

Drinking water regularly before and during meals will help you lose weight quickly without having to cut down on your daily food intake. At this time, water will fill your stomach to help reduce your appetite. In addition, you can also drink green tea to help increase the body's fat burning process. Besides drinking water before and during meals, you should limit alcohol consumption to help the weight loss process happen faster as well as reduce blood pressure and avoid liver diseases.

Eat more fiber

Fibers such as vegetables and fruits will help your weight loss process go more smoothly. Playing an important role in improving the digestive system, fiber also makes you feel full longer. With almost no calories, eating a lot of green vegetables not only helps you lose weight quickly but also creates good habits to protect your health.

In addition to eating in moderation, weight loss also needs to follow the doctor and nutritionists because each person's body has a different ability to absorb nutrients. Above are the ways to lose weight quickly without cutting calories or eliminating starch that Long Chau has shared. Hopefully, through this article, it can help you find a suitable weight loss method to be able to celebrate Tet happily and healthily.

Safe ways to lose weight at home without medication

 

Are you looking for the fastest way to lose weight without medication? Here are some methods you can apply at home.

Losing weight quickly without medication is what many people are looking for. Here are some suggestions from experts that you can refer to to find the right way for you.

1. Divide into many small meals a day

Fitness expert Jorge Cruise suggests eating 5 times a day, including a small dessert. You can eat all your favorite foods, as long as you follow a strict schedule.

According to expert Cruise, enjoying meals every 3 hours will increase the body's ability to burn fat.

If you don't eat enough, your body will switch to "anti-starvation" mode, saving calories, storing fat and burning muscle for energy. If you apply eating every 3 hours, you will continuously set your metabolism at a high level and burn fat all day long.

2. Drink water before meals

According to Healthline, research shows that drinking about 500ml of filtered water 30 minutes before meals can help obese adults lose weight. After 12 weeks, people who drank a lot of water before all three main meals lost an average of 4 kg.

This may be because water makes you feel full, so you won't need to eat much food afterwards. Drinking water regularly also increases energy and gives you beautiful skin.

3. Reduce sugar and starch

One way to lose weight quickly is to cut down on sugar and starch (carbs) and replace them with whole grains. Then, you will feel less hungry and eat fewer calories. With this plan, you will burn stored fat for energy.

If you choose to eat whole grains along with a calorie deficit, you will absorb more fiber, leading to slow digestion and a longer feeling of fullness.

4. Eat more protein-rich foods

Each meal should include: protein, fat, vegetables, a small portion of complex carbs like whole grains.

Eating the recommended amount of protein is essential to maintaining health and muscle mass while losing weight.

Evidence shows that eating enough protein can prevent the risk of heart disease and reduce cravings. Men need to eat 56-91g of protein per day, women need 46-57g.

A diet with adequate protein can reduce cravings and food obsessions by 60%; reduce the desire to snack late at night by half.

Healthy sources of protein include: chicken, salmon, shrimp, beans, vegetables, tofu.

5. Eat more fiber, increase fruits and vegetables

Enjoy plates full of green, leafy vegetables. They are rich in nutrients and you can eat a lot of them without increasing many calories and carbs.

Vegetables for a low-carb, low-calorie diet plan: broccoli, cauliflower, spinach, kale, cabbage, lettuce, cucumber, tomato, etc.

6. Eat breakfast on time

Previously, the appropriate time to eat breakfast was considered to be from 6am to 10am. Recently, Professor Tim Spector, King's College London (UK), said that waiting until 11am to eat breakfast would be better for those who are trying to lose weight. The reason is that most people today eat dinner much later than previous generations. Many people only stop eating at around 9pm.

According to the Daily Mail, eating breakfast at 11am is the only way to achieve 14 hours of fasting. Evidence shows that this is the healthiest interval for metabolism and weight loss.

Following this strategy for a few months can help a person lose from 2 to 5kg.

Although opinions on breakfast time may differ, most scientists agree that skipping breakfast is a bad idea if you want to lose weight.

7. Eat slowly and chew thoroughly

Scientists say that from the time you start a meal, it takes your brain at least 20 minutes to receive the signal that your stomach is full. Therefore, if you eat too quickly, your brain will not have time to react. At that time, you think you can still eat more, so you continue to enjoy the dishes even though your stomach is actually full.

Doctors often advise you to eat slowly, the slower the better. Thanks to that, you will not feel uncomfortable fullness, and will not take in too many calories into your body, causing obesity.

8. Drink green tea and coffee in the morning

5 Japanese ways to lose weight quickly without starving

 

Japan's obesity rate is among the lowest in developed countries. This is largely due to its effective weight loss methods without starving.

Here are some quick, scientifically-backed weight loss tips that the Japanese use to maintain a healthy figure.

A diet rich in vegetables and fresh foods

The Japanese prioritize fresh foods, especially vegetables, fish and seaweed - ingredients rich in fiber, vitamins and minerals, but low in calories.

According to the Asia-Pacific Journal of Clinical Nutrition, a diet rich in vegetables helps control calorie intake, creating a feeling of fullness for a long time without causing weight gain.

Dishes such as seaweed salad, miso soup and steamed vegetables are popular choices, which are good for digestion and promote metabolism.

The method of eating slowly and chewing thoroughly

A famous principle in Japanese eating culture is "Hara Hachi Bu" - meaning only eating until 80% full.

This habit helps the body not to be overloaded and prevents excess calorie intake.

Research from the Japan Nutrition Society shows that eating slowly and chewing thoroughly helps stimulate the hormone leptin - a hormone that creates a feeling of fullness, thereby helping to reduce the amount of food consumed naturally without having to starve.

Prioritize fermented foods

Fermented foods such as natto (fermented soybeans), pickles and yogurt are an important part of the Japanese diet. These foods are rich in probiotics, aid digestion, improve intestinal health and enhance metabolism.

According to research from the American Journal of Clinical Nutrition, fermented foods not only help control weight but also reduce the risk of metabolic diseases such as diabetes and obesity.

Drink green tea and water

Japanese people often drink green tea, especially matcha, to support weight loss.

Green tea contains catechins - an antioxidant that helps burn excess fat and increase metabolism. Research from the US National Institutes of Health (NIH) shows that daily consumption of green tea can promote the burning of belly fat and effectively control weight.

Drinking plenty of water during the day helps detoxify and reduce cravings.

Exercise gently and regularly

Japanese people maintain a habit of gentle exercise, such as walking, cycling or practicing yoga every day. This not only helps the body burn calories but also reduces stress - a factor that causes belly fat accumulation.

According to the World Health Organization, regular exercise combined with a reasonable diet is the most sustainable and safe way to lose weight.