How easy is it to lose weight without counting calories? It turns out that you can reduce the caloric content of the diet imperceptibly, while maintaining the feeling of satiety and satisfaction from food.
One of the reliable ways to lose weight is to reduce the calorie content of the diet. But, let's face it, counting calories can seem exhausting. In fact, you can reduce the caloric content of the diet imperceptibly for yourself and without the calculations provided.
If you are looking for a way to easily lose weight without dieting, try to reduce the calories in your diet automatically with some tricks. Just follow the simple tips.Fewer caloric products
It is very easy to imperceptibly reduce the calorie content of the diet without counting calories. Try to eat less high-calorie foods. In this case, we are talking about fatty and sweet foods, as well as treats.
Satiety of food does not depend on its fat content. For example, a sandwich with lard and the same sandwich with lean meat give approximately the same feeling of satiety. But the calorie content of the first is 2.5-3 times higher. Switching to low-fat food allows you to reduce the caloric content of the diet by 15-20% and lose weight by 1-2 kg per month without dieting.
The second step is to limit or abandon such high-calorie products as sweets. Sweet food stimulates the appetite and provokes overeating. If you reduce the consumption of sweets, then the caloric content of the diet will be reduced by 5-10%. To reduce the amount of sugar in the diet, eat sweets not as a regular meal, but slowly and enjoying the taste. Gradually reduce the usual amount of sugar you put in your tea or coffee. And for lovers of sweet soda, we would like to remind you that a can of Coca-Cola and Pepsi contains 6 full teaspoons of sugar.
Such delicacies as, for example, smoked sausage or nuts are also very high-calorie products. Like sweets, these products are not suitable for everyday food. The purpose of treats is to get pleasure, not to satiate. It is not necessary to give up such products - just eat them full, slowly, savoring and enjoying the taste.
Dietary fibers (fiber) give food volume and increase its stay in the stomach. In other words, they support the feeling of satiety. In addition, fiber slows down the absorption of glucose in the intestines, reducing the rate of increase in blood sugar and the release of insulin. It also promotes a feeling of satiety and prevents overeating.
Foods rich in fiber include cereals (especially oats and buckwheat), vegetables and fruits, berries, bran, bread made from coarsely ground flour. This technique will help reduce the caloric content of the diet by about 5%.
Proven: if you eat slowly, you can fill up with fewer calories. According to various estimates, this method helps reduce daily caloric intake by 10-15%. And that's without any calorie counting!
To eat more slowly, but at the same time not fall asleep in the process, try the reception of "multicomponent food". Put several different side dishes on the plate, each in small quantities. You will eat such a dish more slowly than, for example, just puree with a cutlet. Because "multi-component food" will make you experience different combinations of tastes.
Eating more slowly and a tasting approach to food will help. Try each bite and try to focus on the variety of flavors.
Reduction of caloric content through frequent meals
Frequent (fractional) meals allow you to reduce the caloric content of the diet by 10-15%. The more time that passes between meals, the more the "hormone of appetite" ghrelin is produced. Accordingly, the more we want to eat. And with a "wolf's appetite" there is absolutely no need to count calories. Therefore, eat more often and slowly, then you will not want to lash out at food.
Try to replace regular plates with dishes of a smaller size. It turns out that eating from smaller dishes with dessert spoons, a person is satisfied with a smaller amount of food. It has been proven that the same portion of food in a small dish is perceived by us as more abundant than in a large plate.
This technique allows you to reduce the daily ration by 5-10%.
To lose weight easily, do not sit down at the table hungry
If you drink a glass of tea with milk 10-15 minutes before the main meal, or, for example, low-fat milk with a slice of bran bread, the feeling of hunger will stop. As a result, during the main meal you will be able to eat much less, and the calorie content of the diet will decrease by itself.
If you manage to follow all these rules, then your weight will slowly but surely decrease without any diets and calorie counting.