Как быстро похудеть без спорта: Как похудеть без спорта в домашних условиях на 10 кг — Личный опыт на vc.ru

Как можно похудеть без спорта, диет и усилий – что нужно делать

Все знают о пользе физических упражнений, но не все готовы ими заниматься. Вопрос, как похудеть без спорта до сих пор является одним из самых актуальных. Кто-то ссылается на разного рода заболевания, кто-то – на нехватку времени, а кто-то честно признается, что ему лень. И каждый из них ищет возможность, как похудеть без усилий. Так можно ли избавиться от лишнего, не напрягаясь, и зачем вообще бороться с лишним весом?

Содержание статьи:

Оставить все, как есть?

Казалось бы, какой смысл менять привычный образ жизни, отказываться от вкусного, заставлять себя двигаться, когда и так все вроде бы нормально? На самом деле, лишний вес – это не только объемное тело и одежда больших размеров. Ожирение приводит к следующим болезням:

• гипертония – у людей с лишним весом давление в четыре раза выше, чем у людей с нормальным весом;
• остеохондроз – избыточный вес приводит к избыточному давлению на межпозвоночные диски, суставы, которые быстрее изнашиваются;
• варикоз – гормональные изменения вследствие сильной полноты ослабляют стенки сосудов, вены расширяются;
• сердечно-сосудистые заболевания – практически у каждого человека с лишним весом диагностируется атеросклероз, который приводит к инсульту;
• заболевания дыхательных путей – жир на животе сдавливает диафрагму, уменьшая потребление кислорода, объем легких, снижая циркуляцию воздуха;
• диабет – диагностируется у 80% людей, страдающих лишним весом, причем, чем выше вес, тем выше риск заболевания;
• бесплодие – является следствием нарушения гормонального баланса в организме.

Поэтому лишний вес не просто ухудшает качество жизни человека, но и существенно бьет по его здоровью. Избавившись от ненужных килограммов, вы не только почувствуете себя здоровее, но и повысите свой эмоциональный фон.

Другой вопрос, как похудеть без физических упражнений, и можно ли этого добиться в принципе.

Энергетические потребности

Главный принцип снижения веса – расходовать больше калорий, чем потреблять. Даже без специальной физической нагрузки человек в течение дня расходует определенное количество калорий. Конкретные цифры зависят от его режима дня и образа жизни.

Вывод кажется очевидным: похудеть без упражнений возможно, если за день употреблять минимальное количество калорий. Теоретически, если сесть на жесткую диету или даже голодовку, можно сбросить все лишнее.

Однако на самом деле человеческий организм устроен более сложно. Любой ограниченный режим питания запускает в нем процессы, направленные на выживание. При скудном доступе калорий расходуются не только жировые запасы, уходит и мышечная масса, на поддержание которой необходимы питательные вещества. Зато по окончанию диет организм, помня прежний опасный для выживания режим, быстро накапливает жир «на черный день» в еще большем количестве, чем раньше.

Основные постулаты

Какой тогда выход из ситуации? Какие есть способы похудения без диет и тренировок? Выход только один – ускорить обмен веществ в организме.

Достигнуть этого можно, используя следующие правила:

1. Утро начинать со стакана воды и полноценного завтрака, желательно состоящего из сложных углеводов (каши, лучше овсяная).
2. Сон не меньше 7 часов в сутки. Полноценный отдых способствует нормализации обмена веществ.
3. Есть часто. Так лучше усваивается съеденное. Кроме того, организм постоянно тратит энергию на переваривание пищи.
4. Использовать небольшие порции. Тогда при частом приеме пищи вы сможете потреблять меньше калорий.
5. Отказаться от вредных, бесполезных, но калорийных продуктов, заменив их фруктами, сухофруктами, нежирными молочными продуктами, мясом, рыбой кашами.

О воде отдельно

Надо употреблять достаточное количество воды. Особенно важно выпивать стакан воды натощак с утра, чтобы запустить обменные процессы в организме. Пить ее надо небольшими глотками, постепенно. Если нет проблем с системой пищеварения, можно добавлять в нее немного сока лимона (доза регулируется индивидуально). Он поможет очистить кишечник. Также полезно добавлять ложку меда.

Стакан воды рекомендуется и за полчаса до приема пищи. Это снижает чувство голода и позволяет съесть меньше обычного. Обратите внимание, что у некоторых жажда воспринимается как чувство голода. Поэтому не спешите есть, как только почувствуете в этом необходимость, попробуйте вначале выпить воды.

А вот после еды пить не рекомендуется. Считается, что она разбавляет желудочный сок, что снижает эффективность процесса переваривания пищи. Пить можно только через полчаса после приема пищи, даже если это был только перекус.

Вода необходима для правильной работы кишечника, сердечно-сосудистой системы, нормального процесса обмена веществ, в том числе на уровне клеток. Индивидуальная норма рассчитывается специалистом, но в среднем взрослому человеку рекомендуется пить 2-3 л воды в день.

Все перечисленное выше нельзя назвать диетой. Это общие принципы здорового питания и образа жизни. Их стоит придерживаться и в том случае, если вы занимаетесь физическими нагрузками. Но если вы решили похудеть без тренажеров, они должны выполняться в первую очередь и неукоснительно.

Как подсчитать калории

Решив похудеть без усилий быстро, не прибегая к физическим упражнениям, вам обязательно придется высчитать количество потребляемых калорий, а также определить их минимум и максимум на день.

Существует много различных методов, которые позволяют рассчитать нужные цифры, исходя из пола, возраста, веса, образа жизни человека. Можно воспользоваться специальными онлайн-калькуляторами, а можно рассчитать самостоятельно.

Для этого предлагается возраст умножить на 4,7, вес – на 9,6, рост – на 1,8. Последние два показателя суммируются, и к ним прибавляется 655, а из полученного числа надо вычесть цифру, которая получилась при расчете возраста. Эти данные умножаются на коэффициент физической активности. При низкой он составляет 1,2, при тренировках до трех раз в неделю – 1,38, от трех до пяти раз – 1,55, при активной физической нагрузке – 1,73.

Получив расчет необходимых на день калорий, можно составлять меню, ориентируясь на таблицы калорийности продуктов, который можно найти на нашем сайте.

Дополнительные методы

Решив худеть в домашних условиях без тренировок и диет, следует прибегнуть к дополнительным методам, которые помогают снизить вес. Так, рекомендуется периодически проводить чистку организма, особенно кишечника.

Семена льна

Для этого стоит использовать семена льна, которые в большей части состоят из клетчатки, а также насыщены жирными кислотами омега, витаминами А, Е, F, лецитином. Они способны нормализовать гормональный фон в организме, оказывают антибактерицидный эффект.

Столовую ложку сырых семян разжевывают и запивают необходимым количеством воды. Ее должно быть достаточно, чтобы они разбухли в кишечнике и соскребли с его стенок все ненужное. Выводятся семена с ненужными продуктами естественным путем самостоятельно.

Салат «Щетка»

Для очищающих целей используют салат «Щетку». Причем для лучшего эффекта его рекомендуется есть каждый день. Главный принцип приготовления – использование свежих и твердых овощей: тыквы, редиса, свеклы, капусты, моркови. Они не только очистят организм, но и насытят его витаминами.

Сон

Еще раз хочется отметить, что похудение без диет эффективное, если придерживаться полноценного сна. Помимо того, что он улучшает метаболизм, он также помогает меньше есть. Недосып вызывает недостаток энергии в организме, которая компенсируется за счет большего количества еды.

Обертывания

Немного снизить вес и придать тонус коже помогают специальные обертывания. Делать их можно как в салонах, так и самостоятельно. Преимущество салонов в том, что перед обертываниями вам могут сделать специальный массаж: антицеллюлитный, отсасывающий, лимфодренажный. Это не только помогает убрать пару сантиметров в объеме, но и улучшает обменные процессы в организме.

Парилки

Этому же способствует посещение сауны и бани. К тому же через обильное потение из организма выводятся токсины, шлаки. Таким образом, вы можете очистить тело изнутри, избавиться от лишних кило и восстановить свой эмоциональный фон.

Подводные камни похудения

Итак, мы разобрались, можно ли похудеть без физических нагрузок, и пришли к выводу, что при определенных условиях это реально. Но прежде чем переходить на такой режим жизни, стоит узнать, чем грозит ограничение физической активности здоровью.

• Голодая, садясь на строгие диеты, вы, прежде всего, поддаете риску внутренние органы, которые испытывают повышенные нагрузки.
• Как бы вы ни балансировали свой рацион, ни придерживались правил здорового образа жизни, без физической активности вам не удастся запустить метаболизм так, как он бы работал, выполняя усилия физического характера.
• Любая строгая диета после приведения веса в норму и возвращения к привычному образу жизни ведет к накоплению еще большей жировой массы. Так организм реагирует на пережитый стресс, запасаясь энергией на будущее.
• Как ни крути, но каждая диета, на которую вы садитесь, замедляет в организме обмен веществ. Раскачать его обратно не удается годами. Поэтому похудение на одних лишь диетах в итоге не дает желаемого результата.
• Любая диета ведет к потере мышечной массы. Процент этой потери зависит от того, какое питание рекомендуется при диете. А чем меньше мышц, тем медленнее метаболизм, тем слабее иммунная система. В результате мы добиваемся желаемого результата огромным риском срыва здоровья, не говоря уже о возможных эстетических неприятностях в виде обвисшей кожи.

Поэтому стоит глубже копнуть вопрос и взвесить все «за» и «против», прежде чем заниматься похудением без физических упражнений.

Помните, что люди, которые активно двигаются по жизни, дольше живут, позднее стареют, сжигают больше калорий, имеют высокий метаболизм, жизненную энергию и низкий аппетит.

Вывод

Снижая вес без спорта, вы сжигаете не только лишний жир, но и нужные мышцы. Поэтому разумнее говорить не о похудении, как таковом, а об улучшении состава тела. Важны не цифры на весах, а ваш внешний вид.

Абсолютно одинаковые по параметрам люди могут иметь совершенно разное на вид тело. При идентичном весе один будет подтянут и атлетичен, другой пухлым и заплывшим.

Поэтому, даже сделав акцент на потреблении необходимого числа калорий, необходимо выполнять хотя бы минимум физических упражнений, чтобы сохранить мышечную массу.

Автор: Людмила Мезенцева

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Сбросить вес без спорта и жестких ограничений

Как похудеть на 10 кг? И возможно ли похудеть быстро? Все зависит от того, что для тебя значит «быстро». Потерять 10 кг за неделю — из области фантастики, а похудеть на 10 кг за месяц уже реально.

Об этом пишет Космо.

Как похудеть на 10 кг

Похудеть на 10 кг возможно, если в твоем теле есть лишние килограммы. «Лишним» вес называется неспроста: если ты начнешь питаться, ненужные для жизнедеятельности килограммы быстро уйдут. Если же избыточный вес — плод твоего воображения, организм будет неохотно расставаться со своими законными килограммами.

За неделю реально потерять 2−3 кг, а за месяц ты можешь похудеть на 10 кг. Нет ничего преступного в желании сесть на диету и «слепить» тело своей мечты. Но делай все разумно: многие девушки в стремлении быстро похудеть пренебрегают элементарными правилами питания и вредят своим здоровью.

Как сбросить 10 кг

Бывают случаи, когда быстро похудеть необходимо: фотосессия, торжество, отдых. В таких случаях действенны самые простые диеты на 10 дней: гречневая диета, разгрузочные дни на яблоках, грейпфрутах, кефире. Диета на 10 дней дает быстрый, но недолговременный результат. Диета на 10 дней даже полезна для организма, но только в том случае, если ты подготовилась к экстремальной разгрузке: заранее начала есть меньше, отказалась от мучных и мясных блюд. «Вставать» с быстрой диеты после получения желаемого результата надо постепенно. Помни, что при возвращении к нормальному питанию ты снова наберешь вес. Поэтому лучше рассчитать диету на месяц, а затем продолжать правильно питаться. Как быстро сбросить вес после праздников.

Похудеть на 10 кг правильно

Ты хочешь похудеть на 10 кг, и у тебя нет «дед-лайна»? Тогда берись за дело с умом. Здоровая и быстрая диета «Минус 10 кг» должна длиться около полугода — в понимании диетологов это недолгий срок. Если ты не готова соблюдать сложные правила диеты, рассчитывать калории и вчитываться в состав продуктов, запомни эти простые правила (в общем-то, так надо питаться всегда и каждому).

Не ешь мучного. Если ты не можешь отказаться от хлеба вообще, выбирай черный и зерновой. Замени сладкую выпечку фруктами и черным шоколадом.

Не ешь сахар. Трудно? Клади в чай мед, в кофе — заменитель сахара

Ешь как можно меньше жареной, острой, жирной пищи. Рыбу и мясо готовь на пару, это совсем не сложно.

Плотно завтракай и легко ужинай. Ужинать нужно за 2−3 часа до сна. Все углеводы (хлебцы, овсянка, орехи, спагетти) употребляй утром и днем, вечером ешь белки (творог, курица, рыба, яйца). Не смешивай белковые и углеводные продукты.

Не пей газировку и соки с сахаром.

Такая диета положительно отразится не только на твоем весе, но и на состоянии кожи, волос, общем самочувствии. При постепенном похудении организм будет привыкать к новому весу и не вернет прежние килограммы, если ты разнообразишь меню.

Диета «минус 10 кг»: клетчатка — твой друг

Вес встал и минус 10 кг за месяц для тебя — все еще мечта? Переходи на новый уровень. Про разгрузочные дни ты уже знаешь. Если научишься соблюдать нехитрые правила, то голодание не станет для твоего организм шоком (только придется собрать волю в кулак).

Верная помощница всех, кто хочет похудеть — клетчака. В виде гранул или порошка клетчатка продается в аптеках. Она безвкусная, употреблять ее следует, смешивая с йогуртом или кефиром. Клетчатка не усваивается и не «оставляет за собой» калорий: она транзитом проходит через весь организм, забирая с собой лишнее. Клетчатка «чистит» стенки желудка и кишечника. Это очень полезный продукт, рекомендуемый для углеводной диеты.

Сельдерей — уникальный продукт. На его переваривание организм тратит больше калорий, чем получает от самого продукта. Быстро похудеть поможет отказ от ужина. Завтракай плотно, обедай поздно, а вместо ужина выпивай стакан кефира или съедай овощной салат. Этим ты не навредишь себе: ночью организм не нуждается в калориях и энергии. Еще одна диета, которая поможет похудеть на 10 кг и не только.

Напомним, специалисты раскрыли, как легко сбросить вес без диет.

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Low carb diets are effective for weight loss and may be easier to stick to than other diets.90003 90002 Here’s a 3-step weight loss plan that employs a low carb diet and aims to: 90003 90012 90013 significantly reduce your appetite 90014 90013 cause fast weight loss 90014 90013 improve your metabolic health at the same time 90014 90019 90002 The most important part is to cut back on sugars and starches, or carbohydrates. 90003 90002 When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1). 90003 90002 Instead of burning carbs for energy, your body now starts burning stored fat for energy.90003 90002 Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3). 90003 90002 According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight. 90003 90002 One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).90003 90002 Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5). 90003 90002 Put simply, reducing carbs can lead to quick, easy weight loss. 90003 90036 90037 summary 90038 90002 Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry. 90003 90041 90002 Each one of your meals should include a protein source, fat source, and low carb vegetables.90003 90002 As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal. 90003 90002 Constructing your meals in this way should bring your carb intake down to around 20-50 grams per day. 90003 90002 To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes. 90003 90050 Protein 90051 90002 Eating plenty of protein is an essential part of this plan. 90003 90002 Evidence suggests that eating lots of protein may boost calorie expenditure by 80-100 calories per day (6, 7, 8).90003 90002 High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10). 90003 90002 When it comes to losing weight, protein is a crucial nutrient to think about. 90003 90060 Healthy protein sources include: 90061 90012 90013 90037 Meat: 90038 beef, chicken, pork, and lamb 90014 90013 90037 Fish and seafood: 90038 salmon, trout, and shrimp 90014 90013 90037 Eggs: 90038 whole eggs with the yolk 90014 90013 90037 Plant-based proteins: 90038 beans, legumes, and soy 90014 90019 90050 Low carb vegetables 90051 90002 Do not be afraid to load your plate with low carb vegetables.They are packed with nutrients and you can eat very large amounts without going over 20-50 net carbs per day. 90003 90002 A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy. 90003 90060 Many vegetables are low in carbs, including: 90061 90012 90013 broccoli 90014 90013 cauliflower 90014 90013 spinach 90014 90013 tomatoes 90014 90013 kale 90014 90013 Brussels sprouts 90014 90013 cabbage 90014 90013 Swiss chard 90014 90013 lettuce 90014 90013 cucumber 90014 90019 90002 See a full list of low carb vegetables here.90003 90050 Healthy fats 90051 90002 Do not be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult. 90003 90060 Sources of healthy fats include: 90061 90036 90037 summary 90038 90002 Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20-50 grams and significantly lower your hunger levels. 90003 90041 90002 You do not need to exercise to lose weight on this plan, but it will have extra benefits.90003 90002 By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12). 90003 90002 Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13). 90003 90002 Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. 90003 90002 If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice.Both cardio and weightlifting can help with weight loss. 90003 90036 90037 summary 90038 90002 Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective. 90003 90041 90002 If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday. 90003 90002 It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.90003 90002 Limit this to one higher carb day per week. If you are not reducing carbs enough, you might not experience weight loss. 90003 90002 You might gain some water weight during your refeed day, and you will generally lose it again in the next 1-2 days. 90003 90036 90037 summary 90038 90002 Having one day each week where you eat more carbs is acceptable, although not necessary. 90003 90041 90002 It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.90003 90002 However, if you want to count them, you can use a free online calculator like this one. 90003 90002 Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast. 90003 90002 You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try. 90003 90036 90037 summary 90038 90002 It’s not necessary to count calories to lose weight on this plan.It’s most important to strictly keep your carbs in the 20-50-gram range. 90003 90041 90002 Here are 10 more tips to lose weight faster: 90003 90170 90013 90037 Eat a high protein breakfast. 90038 Eating a high protein breakfast could reduce cravings and calorie intake throughout the day (16, 17). 90014 90013 90037 Avoid sugary drinks and fruit juice. 90038 These are among the most fattening things you can put into your body (18, 19). 90014 90013 90037 Drink water before meals. 90038 One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20).90014 90013 90037 Choose weight-loss-friendly foods. 90038 Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods. 90014 90013 90037 Eat soluble fiber. 90038 Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help (21, 22). 90014 90013 90037 Drink coffee or tea. 90038 Caffeine boosts your metabolism by 3-11% (23, 24, 25). 90014 90013 90037 Base your diet on whole foods. 90038 They are healthier, more filling, and much less likely to cause overeating than processed foods.90014 90013 90037 Eat slowly. 90038 Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27). 90014 90013 90037 Weigh yourself every day. 90038 Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (28, 29). 90014 90013 90037 Get good quality sleep. 90038 Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain (30).90014 90211 90002 For more tips on weight loss, read about 30 natural tips for losing weight here. 90003 90036 90037 summary 90038 90002 Sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective. 90003 90041 90002 You may lose 5-10 pounds (2.3-4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. 90003 90002 If you’re new to dieting, weight loss may happen more quickly.The more weight you have to lose, the faster you will lose it. 90003 90002 For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead. 90003 90002 Some people experience the «keto flu,» or «low carb flu.» It’s usually over within a few days. 90003 90002 After the first few days, most people report feeling very good, with even more energy than before. 90003 90002 Aside from weight loss, the low carb diet can improve your health in many ways: 90003 90012 90013 blood sugar levels tend to significantly decrease on low carb diets (31) 90014 90013 triglycerides tend to go down (32) 90014 90013 LDL ( bad) cholesterol goes down (33, 34) 90014 90013 HDL (good) cholesterol goes up (35) 90014 90013 blood pressure improves significantly (36, 37) 90014 90013 low carb diets can be as easy to follow as low fat diets 90014 90019 90036 90037 summary 90038 90002 Most people lose a significant amount of weight on a low carb diet, but the speed depends on the individual.Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels. 90003 90041 90002 By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. 90003 90002 On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days.Fat loss takes longer. 90003 90002 Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40). 90003 90002 If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication. 90003 90002 If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.90003.90000 How to Lose Weight in College without Exercise 90001 90002 90003 Learning 90004 how to lose weight quickly in college 90005 is something that everyone can benefit from. We have all heard that the only way to drop excess weight is to spend hours at the gym, but nothing could be further from the truth. 90006 90003 Exercise is not the only way to drop pounds quickly which is great news for college students who are busy and do not have time to hit the gym just to shed a few pounds.Instead of resigning yourself to a formal exercise program that you hate, consider the hidden opportunities to get in shape during the course of your day. 90006 90003 With the rise in technology, people have become more and more sedentary, but there are lots of great answers for teens on 90004 how to lose 30 pounds in 2 weeks 90005 or even something as simple as 90004 15 pounds in a month 90005. Some of them can be incorporated at meal times like chewing slowly which allows our brain to catch up to our hunger cues so we stop before we are stuffed beyond belief.Eating slower also lets our stomach register it’s full before we’ve overdone it. Using smaller plates is another trick that can work because it has the brain thinking we’re eating more than we actually are which can save loads of calories. Here are the essentials to remember when rapid weight loss is your goal: 90006 90003 Whether you want to count calories or not, it’s important to balance what is being taken in with what is expended. By cutting calories and burning calories with exercise, the necessary deficit is created to lose weight.Low-calorie foods, such as lean protein, fruits, vegetables, whole grains and low-fat dairy will help you satisfy appetite, get you required nutrients, and drop excess weight at the same time. When it comes to weight loss, the bottom line is consume less calories than used and make sure to get the most from the caloric value of the foods being eaten. 90006 90003 One of the most important things to consider when trying to lose weight is to get enough fiber. Fiber is digested slowly, which means that when you get enough, built in appetite control in all of us is activated and we are able to ward off hunger between meals.The average woman should be getting at least 25 to 30 grams of fiber each day. The best sources of fiber include fruits, vegetables and whole grains. 90006 90003 Protein is another nutrient that is vital for weight loss. It gives your body energy for exercise and also helps aid in muscle recovery after. Protein should make up about 25-30% of daily calorie intake. Choose healthy sources of protein like chicken breast, sirloin steaks, tilapia, beans or nuts. 90006 90003 Many people make the mistake of thinking that carbs equal weight gain.That’s simply not true. In fact, the body needs carbs for fuel. The trick is choosing the right kinds of carbs. Go for complex carbs like those found in vegetables and whole grains, and avoiding simple carbs like those found in white rice and white bread. 90006 90003 Fat contains 9 calories per gram, making it something extremely important to be watchful of when trying to lose weight. Like carbs, the body needs some fat just for healthy function. Strive to get your healthy fat from foods that contain omega-3 fatty acids, polyunsaturated and monounsaturated fats, limit saturated fat intake, and avoid trans fat altogether.The right fats will fuel the body and satisfy appetite without getting in the way of weight loss goals. Just be sure to eat in moderate portions. 90006 90003 There is not a magical vitamin or mineral that will cause the fat to melt off your body. However, getting the recommended amounts of each is important for keeping your body healthy so that you can make healthy food choices and stay physically active. Important nutrients include vitamins A, C, D, and E, potassium, calcium, iron, magnesium and B vitamins.Be sure to balance the foods you eat so that you can meet these recommendations. If you have food restrictions or are concerned about your levels, talk to your doctor about taking a supplement to fill in the gaps. 90006 90003 While there are lots of nutrients the body must have, there are a few that should be limited. Sugar is a huge source of hidden calories and can really get in the way of dropping excess pounds. Sugar is hard to limit because it shows up in a huge number of foods, including salad dressing, pasta sauce, bread and much more.Limiting sugar intake naturally cuts calories so be mindful of labels and eat as many whole foods as possible to keep intake under control. 90006 90003 When it comes to salt, less is better. It’s an essential mineral so the body needs some to function properly, but too much raises blood pressure and risk of heart disease. However, it can also make you look bloated because it causes water retention. If you really want that svelte silhouette then cut salt intake. Again, reading labels can help with choosing low-sodium foods that are conducive to weight loss.90006 90003 Thirst can masquerade as hunger so paying attention to liquid intake is also important. Sometimes, getting a drink of water can keep you from overeating. However, many women completely underestimate how many calories they take in from drinks. Soda, energy drinks, sweet tea, juice, cocktails, and smoothies all contain calories. Forgetting to account for them leads to excessive calorie intake which will not help weight loss goals. Water and unsweetened tea are the best choices because they quench thirst and are free of calories and added sugar.Use lemon or other fruits to make delicious flavored water. 90006 90003 Diet soda PSA: it might seem like a virtuous choice, but artificial sweeteners can be detrimental to weight loss! Some research shows that they actually trick the body into thinking it’s getting something sweet, but when it does not get the sweetness it desires, extreme sugar cravings ensue. If you’re going to indulge in a soda, it’s best to go for the real thing and just account for it in daily calorie goals. 90006 90003 When trying to lose weight, it’s vital to plan meals and snacks.Build meals with plenty of protein and fiber and be sure to choose foods from each of the food groups to build your meal; that way you can fill up, but still control your calorie intake at the same time. Consider choosing a meal delivery service for help in learning how to create healthy meals that are conducive to weight loss or seeing a dietician to help plan healthy meals .. 90006 90003 This video shares some great tips for meal prep: 90006 90003 Many women who lose weight and successfully keep it off attribute their success to keeping a food journal.When you record your meals and snacks, you hold yourself accountable. No one wants to write down a huge slice of cake or a jumbo soda when they should be recording a salad and a veggie burger. Try an app like MyFitnessPal for added ease if you do not think you will be able to write everything down or calculate it all. I use it all the time and it’s been so helpful! 90006 90003 Watching the amount of food you eat is just as important as paying attention to what foods you eat. Overdoing it on serving size can really get in the way of dropping pounds.Read the nutritional information on a given food to discover what a portion is. Then weigh or measure your foods until you can successfully eyeball a proper serving. You’d be amazed at how quickly the weight falls off when you stop eating portions that are too large. ** 90042 ** 90006 90003 I once read a motivational quote that said, «You did not gain all that weight overnight and you’re not going to lose it overnight.» and no truer words have ever been spoken. It’s going to take some time-even if it is just a couple weeks.That means you will have to make lifestyle choices that will get you where you want to be. You might be tempted to turn to fad diets that promise quick results. However, this is one of the worst things to do. Fad diets often use unhealthy supplements like diet pills or eliminate entire food groups which sets you up for nutrient deficiencies. It’s best to stick to the tried and true method of eating a healthy and low-calorie diet and staying as active as possible. 90006 90003 Here are some other great ways to 90004 lose weight fast in college 90005.90006 90003 ⭐ Do not do seconds (or thirds) at mealtimes 90042 ⭐ Drink a glass of water 30 minutes before meals 90042 ⭐ Remove the blue light in your fridge — this can suppress appetite 90042 ⭐ Do not use red, orange or yellow dishes which is said to increase appetite 90042 ⭐ Get plenty of protein from healthy sources like fish, chicken, eggs and beans 90042 ⭐ Keep unhealthy foods out of the house to erase temptation 90042 ⭐ Get plenty of fiber to control appetite 90042 ⭐ Swap soda for tasty fruit infused water 90042 ⭐ Eat without distractions like the phone or TV 90042 ⭐ Get plenty of sleep to regulate appetite hormones 90042 ⭐ Take a probiotic supplement to restore your gut bacteria (especially if you’re taking antibiotics) 90042 ⭐ Eat natural probiotics from yogurt, sauerkraut, and kefir 90042 ⭐ Replace table salt with pink Himalayan salt 90042 ⭐ Wear fitted clothes to reduce overeating 90042 ⭐ Park further away at the store and burn calories by walking 90042 ⭐ Replace ju nk food at snack time with healthy choices like berries, apples, nuts, kale chips, sunflower seeds, dried fruit and whole grain crackers 90042 ⭐ Drink sparkling water instead of alcohol 90042 ⭐ Turn off a few lights and lower the volume on your music so you can concentrate on your meal 90006 90003 ⭐ Weigh yourself at the same time every day for an accurate picture of progress (though also remember that daily weight checks are not great either) 90042 ⭐ Try meal prepping so you are always ready with a healthy meal when hungry 90042 ⭐ Sit up straight to engage your core muscles 90042 ⭐ Drink plenty of water — dehydration is often confused for hunger 90042 ⭐ Eat more water filled foods like bell peppers, celery, cantaloupe, and carrots 90042 ⭐ Do not skip meals; instead choose low-calorie options three times a day 90042 ⭐ Go for a walk every day 90042 ⭐ Stop chewing gum — all that swallowed air will lead to bloating 90042 ⭐ Practice relaxation techniques to combat overeating due to stress 90042 ⭐ Invest in a kitchen scale to weigh and measure foods to stick to correct portion sizes 90042 ⭐ Wear vanilla scented perfume, which can help control cravings 90042 ⭐ Eat more beans 90042 ⭐ Get a dog so you’re forced to take regular walks 90042 ⭐ Skip the buffet when going out to eat 90042 ⭐ Enjoy treats in moderation so as not to deprive but also stay within calorie intake 90042 ⭐ Prepare your own meals to control fat and calories 90042 ⭐ Keep a food and exercise journal to keep yourself accountable 90006 90003 There are lots of myths and untruths that hang around the internet adding to the confusion on the best ways to lose weight quickly as a college student, but with some changes, some willpower, and some motivation, it’s entirely possible to 90004 lose weight in college without exercise 90005.It should not be too difficult to incorporate these tips into your lifestyle no matter how busy you are! 90006 {{#Comments_count}} Show Commnents ({{comments_count}}) {{/ Comments_count}} 90003 Please rate this article 90006 .90000 7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories) 90001 90002 «Eat less, move more.» 90003 90002 You might have heard this message before. 90003 90002 While the strategy makes total sense, it’s wrong to assume that the only reason people gain or lose weight is because of calories. 90003 90002 The issue is much more complicated than that. Different foods affect hunger and hormones in different ways, and not all calories are equal. 90003 90002 The truth is, there are many things you can do to lose weight — without ever counting a single calorie.90003 90002 Here are 7 proven ways to put fat loss on «autopilot.» 90003 90002 Losing weight can be as simple as changing your breakfast. 90003 90002 Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying. 90003 90002 In one of these studies, 30 overweight or obese women ate either bagels or eggs for breakfast (1). 90003 90002 The egg group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours.90003 90002 Put simply, the eggs were so filling that the women naturally ate fewer calories at subsequent meals. 90003 90002 Another study split 152 overweight people into two groups. One group ate eggs, the other ate bagels. Both groups were on a weight loss diet (2). 90003 90002 After eight weeks, the egg group had lost significantly more weight than the bagel group: 90003 90028 90029 65% more weight loss (2 lbs vs 1.3 lbs) 90030 90029 61% greater reduction in BMI 90030 90029 34% greater reduction in waist circumference 90030 90029 16% greater reduction in body fat percentage 90030 90037 90002 The difference in weight loss was not huge, but the results clearly show that simple things like changing one meal can have an effect.90003 90002 Another awesome benefit of eating eggs is that they are among the healthiest foods in the world. 90003 90002 Although eggs are high in cholesterol, studies suggest they do not raise your bad cholesterol or lead to heart disease, as previously believed (3, 4, 5, 6). 90003 90002 If you think you do not have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies does not have to take any longer than 5-10 minutes. 90003 90002 Just set your alarm clock a few minutes earlier and problem solved.90003 90048 90049 Summary 90050 Studies show that eating eggs for breakfast can help you automatically eat fewer calories in subsequent meals, compared to a breakfast of bagels. 90051 90002 The human brain is the most complex object in the universe. 90003 90002 It tends to work in mysterious ways, and its control of eating behavior is incredibly complicated. 90003 90002 It’s the brain that ultimately determines whether you should or should not eat. 90003 90002 But there is one neat thing you can do to «trick» your brain into thinking that it has eaten more food — use smaller plates.90003 90002 The larger your plates or bowls, the less your brain thinks you have eaten. By using smaller plates, you trick your brain into feeling more satisfied with fewer calories. 90003 90002 Interestingly, psychologists have been studying this, and it seems to work. However, one study concluded that the effect may be weaker for those who are overweight (7). 90003 90002 For more ideas, check out this article on 8 tips to reduce food portions. 90003 90048 90049 Summary 90050 It is possible to «trick» the brain into thinking that it has eaten more food by using smaller plates.90051 90002 There is a lot of evidence that protein can increase fat burning and reduce hunger, helping you lose weight naturally. 90003 90002 In fact, studies show that protein boosts metabolism more than any other macronutrient (8, 9). 90003 90002 This is because the body spends more calories digesting and making use of protein than it does fat and carbs. 90003 90002 Protein also increases satiety, leading to significantly reduced hunger (10). 90003 90002 In one study, increasing protein intake to 30% of calories led participants to eat 441 fewer calories per day (11).90003 90002 Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until full (12, 13, 14, 15). 90003 90002 Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, meaning that it burns a small number of calories, even at rest (16, 17, 18). 90003 90002 One of the best ways to reduce calorie intake is to eat more animal foods like meat, fish and eggs, preferably at every meal. 90003 90048 90049 Summary 90050 Eating more protein can boost your metabolism and reduce your hunger.It can also increase muscle mass, helping you burn more calories around the clock. 90051 90002 Another way to feel more satisfied with fewer calories is to eat foods that have a low calorie density. 90003 90002 This includes foods that have a high water content, such as vegetables and some fruits. 90003 90002 Studies consistently show that dieters who eat foods that are less calorie dense lose more weight than those who eat foods with a high calorie density (19, 20, 21). 90003 90002 In one study, women who ate soup (low calorie density) lost 50% more weight than women who ate a calorie-dense snack (22).90003 90002 Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies (23, 24, 25). 90003 90002 Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract. This process produces a fatty acid called butyrate, which is believed to have anti-obesity effects, at least in rats (26). 90003 90002 Put simply, you can lose weight without reducing the actual amount of food you eat just by choosing foods with a low calorie density, such as high-fiber vegetables.90003 90048 90049 Summary 90050 Choosing foods with a low energy density, such as vegetables and some fruits, can help you feel more satisfied with fewer calories. 90051 90002 One of the best ways to start losing weight without calorie counting or portion control is to reduce your carb intake. 90003 90002 Studies consistently show that people who eat fewer carbohydrates, naturally start to eat fewer calories and lose weight without any major effort (27, 28). 90003 90002 In one study, 53 overweight and obese women were randomly assigned to a low-carb group or a calorie-restricted, low-fat group for six months (29): 90003 90002 Women in the low-carb group lost twice as much weight (18.7 lbs / 8.5 kg) while eating until full, compared to the low-fat group (8.6 lbs / 3.9 kg), which was calorie restricted. 90003 90002 The best way to cut carbs is to reduce or eliminate major carb sources from your diet, including sugars, sweets and sodas, as well as starchy foods like bread, pasta, potatoes, etc. 90003 90002 Getting into the range of 100-150 grams of carbs per day can be useful. If you want to lose weight fast, going under 50 grams per day can be extremely effective. 90003 90002 Reducing carbs has another great benefit — it lowers your insulin levels.This makes the kidneys start shedding excess sodium and water from the body, significantly reducing bloat and water weight (30, 31). 90003 90048 90049 Summary 90050 Reducing your carb intake can reduce your appetite and cause automatic weight loss (without calorie counting or portion control). It also leads to significant reductions in water weight. 90051 90002 Sleep and stress levels often get ignored when discussing health and weight. 90003 90002 Both are incredibly important for the optimal function of your body and hormones.90003 90002 In fact, inadequate sleep is one of the strongest risk factors for obesity. One study showed that short sleep duration raised the risk by 89% in children and 55% in adults (32). 90003 90002 Poor sleep can also increase hunger and cravings, causing a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin (33, 34). 90003 90002 Excessive stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic, Western diseases like type II diabetes and heart disease (35, 36, 37).90003 90002 As a result, it is very important to make time for quality sleep, as well as avoid unnecessary stressors in your life. 90003 90048 90049 Summary 90050 Poor sleep and excess stress can mess up important metabolic hormones like ghrelin, leptin and cortisol. Getting these hormones under control should reduce appetite and unnatural cravings. 90051 90002 Distracted or inattentive eating is one reason people overeat and gain weight. 90003 90002 Being in tune with your body and paying attention to hunger and fullness or satiety signals is very important.90003 90002 Many of those who struggle with weight gain or obesity eat out of habit or boredom, rather than necessity. 90003 90002 This often happens when people are doing something else at the same time, like watching TV or browsing the internet. 90003 90002 In these situations, practicing mindful eating could be useful. Mindful eating is a strategy that helps people distinguish between emotional eating and real hunger. 90003 90002 It involves paying full attention to what you are eating, without any distractions, chewing slowly and savoring every bite.90003 90002 Not only does mindful eating make meals more satisfying, it also reduces the risk of overeating and weight gain (38). 90003 90048 90049 Summary 90050 Distracted eating or snacking out of boredom are major reasons for weight gain and obesity. Eating only when you are hungry and eating without any distractions should help keep your waistline in check. 90051 90002 By making a few simple changes that optimize hormones, reduce hunger and boost metabolism, you can lose a lot of weight without ever counting a single calorie.90003.90000 9 Science-Based Ways for Athletes to Lose Weight 90001 90002 Humans need a certain amount of body fat to maintain basic functions. 90003 90002 However, a higher body fat percentage can negatively affect performance in athletes. 90003 90002 That said, athletes need to approach weight loss with care. Failing to do so can negatively affect training and lead to muscle loss. 90003 90002 Here are 9 science-based weight loss tips for athletes. 90003 90002 It’s very difficult to decrease body fat and reach peak fitness at the same time.90003 90002 To lose fat, you need to eat fewer calories. This can make training feel more difficult and prevent you from performing at your best. 90003 90002 For this reason, it’s best to lose fat in the off-season, when you’re not competing. If that’s not possible, aim for less intense training periods. 90003 90002 Attempting fat loss in the off-season will also give you more time to reach your goal. Losing weight at a slower rate decreases the likelihood of muscle loss and seems to support better sports performance (1).90003 90002 Most research agrees that weight loss of 1 pound (0.5 kg) or less per week is ideal (1, 2, 3). 90003 90020 90021 SUMMARY 90022 Try to lose weight during the off-season at a rate of 1 pound (0.5 kg) per week or less. This will minimize muscle loss while supporting sports performance. 90023 90002 If you cut calories too drastically, your nutrient intake may not support proper training and recovery. 90003 90002 This can increase your risk of injury, illness, and overtraining syndrome (2).90003 90002 The latest sports nutrition guidelines also warn against eating too few calories and reaching a dangerously low body fat percentage, both of which can disrupt reproductive function and diminish bone health (2). 90003 90002 The lowest safe recommended body fat percentage is 5% in men and 12% in women. However, these levels are not necessarily best for all athletes, so discuss what’s best for you with your coach and sports dietitian (4). 90003 90002 Cutting calories too quickly can also negatively affect hormones and metabolism (5).90003 90002 To decrease body fat, athletes should eat about 300-500 fewer calories per day but avoid eating fewer than 13.5 calories per pound (30 kilocalories per kg) of fat-free mass per day (2, 3). 90003 90002 If you do not know how much fat-free mass you have, get your body composition estimated with either a skinfold test or bioelectrical impedance analysis (BIA). 90003 90002 You can also get your body composition measured by dual-energy X-ray absorptiometry (DXA) or underwater weighing. These are more accurate but also tend to be expensive and harder to come by.90003 90020 90021 SUMMARY 90022 Crash diets can increase your risk of illness and injury, as well as negatively affect your training and recovery. Therefore, avoid cutting your calorie intake by more than 300-500 calories per day. 90023 90002 Low-carb diets providing less than 35-40% of calories from carbs seem very effective at promoting fat loss (6, 7, 8). 90003 90002 However, restricting carbs too dramatically is not always best for athletes. That’s because it can negatively affect training and sports performance (2, 3, 9, 10).90003 90002 Aim for a carb intake that’s 40% of your daily calories to maximize fat loss. Still, consume no less than 1.4-1.8 grams of carbs per pound (3-4 grams per kg) each day (2, 11). 90003 90002 Cutting out added sugars is the healthiest way to reduce your total carb intake. 90003 90002 To do so, check labels and minimize foods that contain added sugars like glucose, sucrose, and fructose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups.90003 90002 Instead, increase your intake of vegetables high in fiber. These will help keep you fuller for longer, making you feel more satisfied (12, 13, 14). 90003 90020 90021 SUMMARY 90022 Eating less sugar and more fiber can help you reach your body fat goals. Athletes should aim to eat no less than 1.4-1.8 grams of carbs per pound (3-4 grams per kg) each day. 90023 90002 Protein aids fat loss in several ways. 90003 90002 To begin with, high-protein diets increase feelings of fullness and the number of calories burned during digestion.They also help prevent muscle loss during periods of weight loss, including in well-trained athletes (5, 15). 90003 90002 In fact, several studies show that eating 2-3 times more protein per day can help athletes retain more muscle while losing fat (9, 16, 17). 90003 90002 Therefore, athletes restricting their calories to lose weight should eat 0.8-1.2 grams of protein per pound of body weight (1.8-2.7 grams per kg) per day (2, 3, 18). 90003 90002 That said, there’s no advantage to exceeding these recommendations.90003 90002 Consuming more than these amounts can displace other important nutrients, such as carbs, from your diet. This can limit your ability to train and maintain good sports performance (2, 3, 9, 19). 90003 90020 90021 SUMMARY 90022 Higher protein intakes help limit muscle loss while your weight is dropping. Athletes should aim to consume 0.8-1.2 grams per pound of body weight (1.8-2.7 grams per kg) of protein each day. 90023 90002 In addition to eating more protein, athletes can benefit from spreading their intake throughout the day (20).90003 90002 In fact, 20-30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2-3 hours. 90003 90002 This is why many scientists believe that it’s ideal to consume a protein-rich meal or snack every 3 hours (3, 21). 90003 90002 Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones (22, 23). 90003 90002 A 2-week weight loss study in boxers also found that those who spread their daily calorie allowance over 6 meals instead of 2 lost 46% less muscle mass (24).90003 90002 Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night (25). 90003 90002 However, more research in athletes is needed to draw strong conclusions. 90003 90020 90021 SUMMARY 90022 Eating 20-30 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss. 90023 90002 Eating the right foods after training or competing is vital, especially when trying to lose body fat.90003 90002 Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events (2). 90003 90002 Athletes following carb-restricted diets should aim to consume between 0.5-0.7 grams of carbs per pound of body weight (1-1.5 grams per kg) as soon as possible after a training session (2, 3, 11). 90003 90002 Adding 20-25 grams of protein can further speed up recovery and promote protein production in your muscles (2).90003 90020 90021 SUMMARY 90022 Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss. 90023 90002 Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. 90003 90002 Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights (3). 90003 90002 Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis.What’s more, combining the two seems to produce the greatest effect (26). 90003 90002 Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce your risk of overtraining or injuries. 90003 90020 90021 SUMMARY 90022 Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss. 90023 90002 Once you’ve reached your body fat percentage goal, it’s tempting to quickly start eating more. 90003 90002 However, this may not be the most effective way to maintain your results.90003 90002 That’s because your body can adapt to a restricted calorie intake by adjusting your metabolism and hormone levels. 90003 90002 Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat (5). 90003 90002 A good alternative may be to increase your calories gradually. 90003 90002 This may help restore your hormone levels and metabolism better, minimizing the weight regain (5). 90003 90020 90021 SUMMARY 90022 Increasing your calorie intake gradually after a period of weight loss may help minimize weight regain.90023 90002 Although weight loss is a widely researched topic, the number of studies performed on athletes is limited. 90003 90002 Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following: 90003 90138 90139 90021 Record your portions. 90022 Measuring your portions and keeping track of what you eat is scientifically proven to help you get better results (27). 90142 90139 90021 Drink enough fluids.90022 Drinking liquids before a meal, whether it’s soup or water, can help you consume up to 22% fewer calories at the meal (28, 29). 90142 90139 90021 Eat slowly. 90022 Slow eaters tend to eat less and feel fuller than fast eaters. Eating slowly can help you decrease your calorie intake without feeling hungry. Aim to take at least 20 minutes for each meal (30, 31). 90142 90139 90021 Avoid alcohol. 90022 Alcohol is a source of empty calories. What’s more, it can prevent athletes from properly refueling after exercise, which can negatively affect future performance (32, 33, 34).90142 90139 90021 Get enough sleep. 90022 Research suggests that too little sleep can increase hunger and appetite by up to 24%. As sleep is also important for athletic performance, make sure you get enough (35, 36). 90142 90139 90021 Reduce your stress. 90022 Having high levels of stress increases cortisol levels, which promotes food cravings. Mental and physical stress can also prevent proper recovery (37, 38). 90142 90163 90020 90021 SUMMARY 90022 Stress, sleep, hydration, and alcohol all affect weight loss.Eating slowly, controlling portion sizes, and sleeping well can all help you lose weight. 90023 90002 Fat loss can be beneficial, but athletes must do it in a way that does not negatively affect their sports performance or health. 90003 90002 Those who want to reduce their body fat levels should aim to do so during the off-season. 90003 90002 Keep in mind that lower body fat is not always better. Athletes should discuss any weight loss goals or strategies with their coach or sports dietitian. 90003.