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Here is how you can lose weight without dieting

So you’re like so many others out there, and you are looking to lose belly fat without dieting. Well, it’s not easy, but it is possible… Of course, you’re going to have to give it an extreme effort, but yes, entirely possible. So how do you lose weight without dieting? Read more, and we’ll cover it in detail.

If you don’t want to change your diet, I understand the extreme exercise you need to do. However, you should plan this out in advance and find out what kind of calories you are eating, and we’re going to look at how much exercise you’ll need to do to push your body into a calorie deficit.

This is the key to losing weight without dieting. It’s possible so let’s get started!

The best exercise is whatever gets your heart pumping fastest, and the more your gasp for air, the more calories you are ultimately burning; this is what it will take to lose weight without changing your diet one bit. There’s a word for this kind of exercise, and it’s commonly referred to as high-intensity interval training or (HITT) for short.

Related: High-Intensity Interval Training: What it’s all about, why you should do it, and how to start

If you are running or biking, you aim to go all out. This means pushing yourself to your physical limit and then going even harder, its right when you think that you can’t do it anymore that you’re going to need to push yourself harder. The rule of thumb is to attempt to drive yourself another 30 seconds past your limit, and then you can slowly ramp down, then you want to do it again, but this time even longer. High intensity is not for everyone; you must be healthy enough to do it, so talk to a doctor and make sure your body can handle extreme exercise like this before you get started.

The beauty of high-intensity interval training is that you enter into a cycle in the body where you essentially trick your body into burning calories long after you finish your exercise session. Extreme athletes are amongst those who can eat whatever they want because their bodies burn the excess calories with ease. As a result, you may find yourself eating more calories because your body will crave them.

Another way to lose weight without changing your diet, but technically you will be starving yourself, is intermittent fasting for weight loss. So you eat what you want when you’re not fasting, then you fast for a predetermined amount of time, usually 16-24 hours twice per week. With intermittent fasting, you are not concerned with your diet per se, but when you are eating. So, you really can lose weight without changing your diet, technically, but you will have to delay when you’re eating.

Related: Intermittent Fasting In-Depth: Everything You Need to Know and More Here

So, as you can see, there are methods for losing weight without changing your diet, it’s up to you. I enjoy biking and aim for uphill areas to max out my cardio and remember the harder you work, the more calories you will burn long after the exercise is over.

Lose weight without dieting. Tip 1: Small plates, small portions.

You may be familiar with this from star-rated restaurants: a tiny portion on a huge plate. Firstly, you have the feeling that you’re not getting full, and secondly, that you’re not getting much for your money. Rather eat from smaller plates. That way, you consume less and still feel satiated. Also, skip short, wide glasses – drink from tall, slim glasses. This has been shown to help you consume fewer calories.


Lose weight without dieting. Tip 2: Lounge music instead of heavy metal

Fast, loud music tempts you to eat more quickly and inattentively, ultimately leading to higher calorie intake. Eating together with friends also tends to increase the amount of food consumed. Since we don’t want to spoil it for you, here’s our tip: eat consciously anyway, chew slowly and thoroughly, check whether you’re already full!


Lose weight without dieting, tip 3: XXL bags No thanks!

Buy chip bags in small portions instead of family packs. Studies show that a large pack size increases calorie consumption by an average of 22 percent. A natural fat trap! Packages are also getting more prominent in fast food; always choose the smallest size. This also applies to popcorn at the cinema!


Lose weight without dieting. Tip 4: Recognize healthy calorie traps

People often take too many calories from supposedly more nutritious foods, such as olive oil instead of butter, because they believe they are better. However, this is often a mistake. The same goes for muesli, which can contain a lot of fat because of the nuts and sugar because of the dried fruit.


Lose weight without dieting. Tip 5: The eye eats with you.

Place healthy snacks such as fruits or nuts within sight, such as at the workplace. Stow calorie-rich foods such as chocolate, potato chips, etc., as deep and invisible as possible in the cupboard or, better still, don’t buy them at all. The temptations on the road are big enough anyway. Better not to expose yourself to these tempting foods at home, too!

Go to bed earlier

If you take heart in the evening and go to sleep a little earlier, it’s a straightforward way to avoid the next evening snack. After 10 p.m., most people don’t do anything that gets them ahead in life anyway. Give your body its well-deserved rest by lying down earlier. It gives your body the rest it needs to recover from all the experiences and impressions of the day. Regeneration is also essential so that all metabolic processes function optimally. At the same time, you start the next day full of energy. Instead of watching TV for 2 hours longer, you have a whole day full of energy and motivation. Isn’t that much better?

do not skip meals

Many people skip breakfast in the morning because they can’t make it. Especially if they were up too late the night before, they don’t have time for a relaxing breakfast in the morning. However, if you skip a meal, this takes its revenge later in the day. Hormonal cravings develop, which often lead to snacking or unhealthy snacks. But, this doesn’t have to be the case. Regular meals with good proteins, complex carbohydrates, and healthy fats will keep you feeling full throughout and keep your body functioning optimally.

perfect your posture

For a flat stomach, it’s not just your lifestyle or diet that matters. Posture also impacts whether or not you have a toned and flat stomach. A good posture automatically tightens your abdominal muscles. Conversely, a slumped posture is somewhat counterproductive. So always remind yourself to go through life upright and straight back.

drink more water

If the body does not get enough water, it has to be stingy with its water. All body functions do not get the water they need, but as much as they are allotted. After all, it is better for all body functions to run at only half power than for some to fail. However, if the metabolic processes are only running on the back burner, this hurts your calorie consumption, among other things. So drink enough so that all metabolic processes get at least as much water as they need.

eat slower

From the time our stomachs are full to the time, this information reaches the brain can take a few minutes. If we eat quickly, we eat far more than the amount we need in that time. Therefore, eat slowly and chew your food thoroughly. This gives the body enough time to send the satiety signal to the brain. This way, you can stop eating the moment you are full. Of course, it’s nonsense to count your bites. Instead, focus on eating slowly and savoring the taste of your food intensely.

integrate probiotic foods

Probiotics are good bacteria in the gut. They help break down food and can prevent gastrointestinal problems. This, in turn, can lead to a flat stomach. Therefore, try to include as many probiotic foods in your diet as possible.

Also, relax once in a while

When you’re stressed, your body increases the production of stress hormones that negatively affect your digestive system. As if that weren’t enough, stress also increases the production of the hormone cortisol, which sends excess fat directly toward your abdomen to protect your vital organs. To minimize stress, keep at least a short window of time every day where you can relax.

go for a walk

Even if you can’t jog or go to the gym, walking is possible for most people. This simple exercise will boost your metabolism. As a rule of thumb, you should set a goal of 10,000 steps every single day.

Go for a walk every day.

The ultimate recipe for success in shedding pounds: take more walks – preferably every day! For my birthday in April last year, I was given a fitness wristband that counts steps, and I could see that I was not moving enough. That’s why I now take my 10,000 steps every day. For example, I go to the golf course where this plan can be implemented wonderfully. Or I go for a walk along the river – the main thing is exercise.

Drink cucumber water instead of fruit spritzers.

Water with a few cucumber slices is the perfect alternative to lemonades or even fruit spritzers. Because apples, pineapple, and Co. provide at least 50 calories per 100 grams, cucumbers just 13 calories per 100 grams. The low-calorie vegetable contains vitamins C and E and valuable minerals such as magnesium, potassium, and silicon. Dissolved in water, it thus optimally supplies your body with everything it needs. If you also add ginger to your cucumber water, you can further increase fat burning. This is because the gingerols it contains, which are responsible for the spiciness of ginger, also get the metabolism going. Mint and lemon give the cucumber water an additional fresh taste.

For one liter of cucumber water, you need:

half a cucumber

Six mint leaves

a small piece of ginger

the juice of one lemon

Puree the cucumber with the ginger and mint in a blender and pour the whole thing with water. Depending on your taste, you can use carbonated or non-carbonated water for this.

Reading tip: How to drink yourself slim and fit with cucumber water!

Drink green tea

Instead of drinking coffee all day, why not turn to a natural calorie killer: green tea. The teein (tea caffeine) stimulates fat burning and invigorates longer lasting than any espresso, while at the same time, the antioxidants protect our bodies from free radicals. The polyphenol also works for us, stimulating calorie consumption, and the waistline fat melts away as if by itself.

Eat with pleasure

Do you have a pretty big craving for chocolate? Then savor that craving instead of mindlessly chowing down on the bar:

  • Break off a piece of chocolate.
  • Enjoy the scent.
  • Close your eyes.
  • Put the chocolate piece on your tongue and let it melt very slowly.

This way, the attack will be over quickly, and you will be satisfied.

Outsmart boredom

Don’t let boredom get the best of you – because then the trip to the fridge is already pre-programmed. Instead, pick up the phone and call your friends or family, it’s sure to distract you, and it’s fun too. At the same time, you can burn a few grams of fat if you combine the time you spend on the phone with exercise. Take a walk, walk around the house, or do housework on the side.

Write a diary

Keep a record of your meals and snacks – it only takes a few minutes, and you’ll get an overview of your eating habits. Just being aware of whether you’re eating out of boredom or stress can help you change those habits. What your food diary should look like and which apps you can use for it, we have summarized for you here.

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How to lose weight without dieting – It is possible and I will show you how
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