How to lose weight without dieting or a doctor

8 ways to lose weight without dieting or a doctor

Of course, you can lose weight quickly, and there are many diets that work to lose weight quickly, but they make you feel hungry and deprived, it is better to lose weight slowly,

Many experts say you can do this without dieting. Instead, the key is making simple adjustments to your lifestyle, and according to WEBMD, one or more of these simple, painless strategies can help you lose weight. Weight without "dieting":

1_ Natural ways to lose weight lemonade

Lemon is one of the best home remedies that help fight obesity, and it also improves digestion. Because healthy digestion is a prerequisite for losing weight, as it helps the body get the nutrients needed to burn fat, and remove toxins from the body that slow down the metabolism. Lemon juice is used by mixing three teaspoons of lemon juice with half a teaspoon of black pepper or a quarter of a teaspoon of fresh black pepper is used, and a teaspoon of honey, in a glass of water, and drink the mixture. In the morning on an empty stomach daily for at least three months, or put a teaspoon of lemon juice in a glass of warm water and drink it.

2_Apple cider vinegar

Some preliminary research has shown that apple cider vinegar helps protect against obesity, as it dissolves fat, thus preventing its accumulation in the body, and is used by mixing two teaspoons of natural apple cider vinegar in a glass of water and drinking it daily in the morning, preferably before eating meals, You can also drink a mixture of one teaspoon each of fresh apple cider vinegar and lemon juice, with a glass of water. Approximately two tablespoons of apple cider vinegar can be consumed during the day, being careful not to exceed this amount; Because it may reduce potassium levels in the blood, thus reducing bone mineral density over time.

3_Cardio exercises

The American College of Sports Medicine has announced that the body's metabolism can be raised for up to 24 hours after exercise, by adding short periods of intense effort to exercises, such as swimming exercises, running, and cycling, where intense effort works. It raises the metabolism at a higher rate than normal exercise periods, and it takes some hours to start slowing down again, which helps to continue burning calories for a longer period, for example, if a person is accustomed to practicing walking for 30 minutes, it can be added A batch of slow jogging for 30 seconds every five minutes, and when a person is more agile, the period of intermittent periods of intense effort can be increased to a full minute, to obtain a greater increase in the metabolism, knowing that the intermittent periods increase the speed and difficulty of breathing.

4_Daily habits and habits in public places. Drinking water

Some facts indicate that water helps to lose weight, as drinking about half a liter of water increases calorie burning by 24-30% for an hour, and it can be drunk before meals to reduce calories, especially for elderly people. And in middle age, water can replace other drinks that contain a lot of sugar and calories.

5_ Reducing sugar intake

People eat approximately fifteen teaspoons of added sugar per day, as this amount is found in various processed foods, so the intake of added sugar should be reduced, to improve the diet, as the intake of added sugar is associated with some diseases spread in the world, such as diabetes Type II, cancer, and heart disease.

6. Fill your kitchen with healthy foods

Another simple strategy to help cut calories is to control your environment—everything from stocking your kitchen with plenty of healthy options to choosing the right restaurants, and that means avoiding the temptation to stray from all you can eat restaurants.

7. Eat protein at every meal and snack

Adding a source of low-fat protein to every meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt or a small portion of nuts, peanut butter, eggs, beans, or lean meats،Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep blood sugar levels steady and to avoid overeating.

8. Choose liquids carefully and stay away from sugars

Sweetened beverages pile on calories, but don't reduce hunger like solid foods Satiate your thirst with water or sparkling water with skim or low-fat milk or small servings of 100% , fruit juice Also try a glass of nutritious, low-calorie vegetable juice to limit yourself if you feel like Hungry between meals.