You can lose weight without dieting! 5 practical methods to help me lose 20 pounds in 3 months

Losing weight is both difficult and simple. The difficult part is persistence, the simple part is methods. Many people's first reaction when it comes to losing weight is to go hungry, but it's actually unnecessary. Today, let's share a few practical methods that have been tested and proven effective, allowing you to easily lose weight without dieting.

1. Adjust dietary structure

1. Increase protein intake

Protein not only provides a sense of fullness, but also helps maintain muscle mass. Every meal should have high-quality protein, such as eggs, lean meat, soy products, etc.

2. Control refined carbohydrates

Refined carbohydrates such as white rice and white bread increase sugar quickly and can easily make people hungry. It can be replaced with coarse grains such as brown rice and oats for a stronger sense of satiety.

3. Eat more dietary fiber

The dietary fiber in vegetables and fruits can delay gastric emptying and make you less likely to get hungry. Eat at least 500 grams of vegetables every day.

2. Change the order of eating

1. Drink soup first

Drinking a bowl of clear soup before meals can occupy some stomach capacity and reduce subsequent food intake.

2. Eat vegetables first

Vegetables have low calories, eating them first can increase satiety and avoid eating too many high calorie foods later on.

3. Finally, eat the main course [SEP]. After eating almost everything before, become thirsty for the main course Hope will decrease, naturally eating less.

3. Optimize lifestyle habits

1. Ensure sufficient sleep

Lack of sleep can affect leptin secretion, making people more prone to hunger. Try to sleep for 7-8 hours every day.

2. Drink plenty of water

Sometimes thirst can be mistaken for hunger. Carry a water cup with you and take a few sips from time to time.

3. Reduce prolonged sitting

Getting up and moving for 5 minutes per hour can increase calorie expenditure. Working standing is also a good choice.

4. Choose appropriate exercise

1. Strength training

Increasing muscle mass can improve basal metabolic rate. Do 2-3 strength training sessions per week without going to the gym, weight training is great.

2. Aerobic exercise

Fast walking, swimming, and cycling are all good, choosing what you like makes it easier to persist.

3. Fragmented Exercise

Walking more to and from work, doing stretching while watching TV, can also burn a lot of calories when accumulated.

5. Manage stress levels

1. Find ways to relieve stress

Stress can stimulate cortisol secretion, leading to abdominal fat accumulation. You can try meditation and deep breathing.

2. Avoid emotional eating

Don't rush to find snacks when you're in a bad mood, calm down for 10 minutes first, and the impulse will pass.

3. Maintain a positive attitude

Weight loss is a long-term process, it's okay to eat a little more occasionally, don't put too much pressure on yourself.

These methods don't seem difficult, the key is persistence. Losing weight is not about competing with oneself, but learning to talk to the body. Finding a rhythm that suits oneself, taking it slow is actually faster. Remember, a healthy body is the most beautiful.