rebel wilson weight loss without diet

rebel wilson weight loss without diet, Many people hate hearing the word diet , especially when they need to lose weight, because of the negative feel

 

rebel wilson weight loss without diet

Many people hate hearing the word diet , especially when they need to lose weight, because of the negative feeling left to them by their previous adherence to diets and strict diets that cause hunger and deprivation and are not based on scientifically and nutritious foundations, and this affects their psychological state, and may result in a response Inverse reaction to binge-eating episodes.

A person can lose weight more successfully without following a specific and restricted diet for limited periods of time, by following a system of gradually making small changes and making them part of a person’s lifestyle until he gets used to them and does not feel that he is in a difficult commitment. In this way, if a person becomes accustomed to the changes and become an integral part of his daily life, he can lose weight and not return to it again, in addition to many health benefits that his body gains, which include reducing the risk of chronic diseases that may be caused by obesity, such as: cardiovascular disease, Controlling diabetes and lowering blood pressure for sufferers. 

In this case, the person must identify his wrong habits and behaviors that contributed to weight gain and then work to change them gradually, and he must also be nutritiously educated to know the correct choices, as knowledge of something is one of the causes of behavior change.

rebel wilson weight loss

The basics of losing weight

There are several basics for weight loss, the most important of which are:

• That the calories that the body burns more than those consumed. 
• Doing sports exercises . 
• Modifying lifestyle and nutritional behaviors.

Behaviors and habits that contribute to losing weight without dieting

• The first correct behaviors to lose weight without dieting is to develop a logical and realistic plan to make gradual changes in the human lifestyle, and not to set difficult goals to avoid frustration if they are not reached, and on the contrary, making one or two changes in one stage and adhering to them is considered a success and contributes to encouraging The person is on commitment rather than feeling failure and frustration.
•   Work on writing down your meals, their times, places to eat and the motivation behind eating them, including the feelings that may have led to eating, and you also have to write down the activities that you do in the hours of your day, so that you can identify weaknesses and problems in your lifestyle in order to work on changing them, for example if it is Your daily schedule contains 3 hours of watching TV and 12 hours of sleep and does not contain any hour of exercise, so you can identify the problem and start treating it, or if you find that eating food is due to feeling [[damages to anger]

| Anger]] is repeated, and you must find a solution to control your emotional eating.

• Problems are solved by identifying them, developing all possible solutions, then choosing the most appropriate solutions, and then applying it, and then the success of this solution must be evaluated, and in the event that it does not succeed, alternative solutions must be re-evaluated and one of them is chosen.  
• The focus should be on adopting healthy habits and behaviors rather than on weight. 
•  It must be known that there is no diet or magic move or a specific type of food that must be eaten or avoided to lose weight,  as we see in popular diets such as: the cabbage diet, the pineapple diet, the potato diet and other diets that underestimate people's minds and exploit their urgent need to lose Weight , and if there was a magic solution to obesity and weight gain, everyone would follow it and we got rid of the problem of obesity forever. Making meals more numerous and smaller, as portion sizes have increased in recent years, whether at home or outside, and man has become dependent on these external measures to determine the amount of food that saturates him rather than relying on the body's internal indicators of hunger and satiety, where a person must learn to eat The amount that saturates and provides him with the necessary energy and nutrients without feeling full, for example, a person should learn to be satisfied with eating a cup and a half of rice instead of three, and one piece of chicken instead of two, and one piece of dessert from time to time instead of many pieces in a form. Continuous.  
• Choosing foods that are low in calorie density, as the higher the water and dietary fiber content of the food and the lower the fat content, the lower the calorie density in it, and it contributes to a greater feeling of satiety in exchange for fewer calories. 
•  Make sure to eat enough water, as water helps control weight in many ways, including that foods containing a high amount of water, such as: soups, contribute to a feeling of more satiety and reduce the caloric density of food, as we mentioned, and drinking water between meals It reduces the feeling of hunger and reduces the amount of food consumed to fill the thirst , as the food's containment of water makes it an option to quench the thirst, not the hunger sometimes. 
• Water helps the digestive system adapt to a diet high in dietary fiber. 
• Make sure to drink at least a cup of water between each meal and a cup while eating, and make sure to drink at least 8 cups of water per day, with an increase in the event of exposure to hot weather or when exercising.  
• Focus on complex carbohydrates such as: whole grains such as whole wheat, brown rice , whole oats, quinoa, barley, freekeh, and legumes such as: dried beans, beans, chickpeas, lentils, fruits, and vegetables, as these foods provide high amounts of vitamins, minerals, And dietary fiber, while it contains a very low amount of fat, so diets that depend on this type of carbohydrates are low in calories and high in vitamins and minerals, but the intake must also be taken into account as we mentioned in the first point, even if the food is low Calories However, eating large amounts of it eventually leads to a high intake of calories.  
• Monitor the amount of fat consumed in the diet, and in general, losing weight requires a diet high in dietary fiber and low in fat, and reducing fat reduces the caloric density of the meal, for example, eating a cup of skimmed milk instead of full fat gives you the same amount consumed, but with fewer calories, Also, a meal high in fat does not lead to satiety and stops food quickly, so eating this meal increases the amount of food consumed in addition to increasing the calories. 
• Eat slowly and chew well, as the signal of feeling full reaches the brain twenty minutes late, so when a person eats slowly, he eats less before feeling full than he would eat if he was fast, and another advantage of high-fiber foods appears here, as it needs To more time and effort in eating it,  There are several strategies that can be followed to prolong the time of eating, such as learning to place spoons and forks between the bites, and to stop eating a little during the meal, and chewing for a certain number at a minimum per bite, as this gives a greater opportunity for the person So that he responds to his body's internal signals that make him stop eating.  
• Avoid empty calories, which are those that come from eating foods that are high in calories (from sugars and fats) and low in their content of nutrients, such as sweets and alcohol .  
• Exercise regularly, even if it is a simple sport such as walking for half an hour, for three or four times a week.  
• Organizing mealtime and sitting in the dining area. 
• Find alternative ways to deal with stress and avoid what is known as emotional eating, and sport acts as an excellent outlet to relieve tension , and when the emotional problems that cause binge eating or eating at inappropriate times are identified without feeling hungry and finding ways to solve these problems or treat them and deal with them In other ways, it can address the problem of emotional eating, which is sometimes the only cause of weight gain. 
• A person must learn not to underestimate the value of the effort that he exerts, especially if he committed a certain mistake, as the exaggerated feeling of guilt and error for not adhering to the change he decided for himself may cause him to abandon the plan completely, on the other hand, positive dealing with mistakes works on Emphasizing the person and encouraging him to adhere to, such as when a person says to himself I have eaten a piece of cake, I will not make it affect my whole plan, one mistake will not cause my weight to increase, I will continue to eat in a healthy way. 
• A person should not be frustrated when he finds that losing weight is slow, as the most successful programs in losing weight and not gaining it again are long-term programs that adopt gradual changes and make them part of a person’s daily lifestyle and daily habits, just like brushing teeth when getting up from Sleep every morning. 
• It is possible to participate in one of the support groups that contribute to solving a person’s problem that he, with the help of an expert, can identify it. 
• This method may be effective for some, while self-change or cooperation with a nutritionist on an individual basis may be more effective for others. 
• You can drink a cup or two daily of some herbal tea that helps control appetite and raise the rate of burning calories in the body, in addition to its many health benefits, such as green tea .
• It may be difficult for a person to lose weight without a diet by the aforementioned methods alone, and he may need a dietitian to help him make a gradual plan, identify appropriate steps, organize them, and successfully apply them.