Can you lose weight without dieting? 5 tips to help me lose 15 pounds in 6 weeks and lose weight directly

Are you anxious when you see the numbers on the scale not moving? Have you only been to the gym three times in three years? Don't rush to hide chocolate at the bottom of the drawer, weight loss can actually be done without gritting your teeth. A girl tried a new method of not going hungry and not vigorously rubbing iron, and after six weeks, her jeans grew one size larger directly.

1. Re recognize hunger

1. Distinguish between true and false hunger

Drink 300 milliliters of warm water and wait for 15 minutes. If hunger disappears, it's just thirst causing trouble. True hunger is often accompanied by a slight contraction of the stomach, and when cravings occur, they are more likely to swallow their saliva at pictures of delicious food.

2. Set a eating window

to compress the daily eating time within 8-10 hours, such as from 9am to 7pm. Rest the digestive system during the rest of the time. Intermittent fasting can improve fat metabolism efficiency, but remember to start gradually from the 12 hour eating window.

2. Optimize eating sequence

1. Start with vegetables

Use fiber rich cold dishes or stir fried vegetables at the bottom of the table, which expand in the stomach like a sponge, delaying blood sugar spikes and reducing the intake of subsequent high calorie foods.

2. Protein Palace

Put meat, soy products, and other protein products last to eat. At this time, the stomach capacity is already limited, which can ensure nutrient intake without excessive consumption. Low fat and high protein foods such as steamed fish and blanched shrimp are preferred.

3. Smart Snack Selection

1. Preferred High Protein Snacks

Between meals, grab the original almond or Greek yogurt. The satiety brought by protein can last for 3-4 hours. Avoid dried fruits disguised as healthy food, as their sugar density is comparable to gummies.

2. Change the snack shape

Placing sliced apples on a plate is more satisfying than gnawing them whole, and frozen grapes taste like mini smoothies. After simple processing of food, psychological satisfaction will double.

4. Increase daily consumption

1. Fragmented exercise

Walking back and forth when answering phone calls and doing several sets of squats during advertising time can accumulate considerable scattered consumption. Consuming an additional 200 calories per day is equivalent to losing 10 pounds of pure fat in a year.

2. Activating Brown Fat

Proper exposure to low temperature environments can activate brown fat with higher fat burning efficiency, such as taking a shower with slightly cool water and lowering the air conditioning temperature by two degrees. Be careful not to catch a cold, and stop shivering slightly.

5. Adjusting Sleep Strategies

1. Ensuring Deep Sleep

Even more terrifying than staying up late is fragmented sleep. Sleeping continuously for 6 hours is more conducive to leptin secretion than sleeping intermittently for 8 hours. Stay away from electronic devices one hour before bedtime and try lavender essential oil for fragrance enhancement.

2. Cleverly use morning light to wake up

Immediately open the curtains after getting up, natural light will synchronize the biological clock and metabolic rhythm. Research shows that people who regularly receive morning light exposure generally have lower BMI.

These methods are like buffs in games, with amazing effects when used in combination. Try having vegetable salad before touching bread for breakfast tomorrow, you will find that satiety comes faster. Healthy weight loss should not be an ascetic practice, finding a rhythm that suits oneself is the key.