Here are 10 effective rules for losing 2-3 kilos without dieting, by applying simple habits that will help you get back into your old jeans with little effort.

The reasons for wanting to lose those 2-3 excess kilos could be various: from a simple aesthetic desire, the trousers no longer fasten as before, to a health reason or even in view of a sports competition.

Although losing weight isn’t actually that difficult, it is more complicated maintain the weight gained. Learning to eat in a different way is the secret to losing unnecessary kilos and not regaining them later. Adopting a consistent and stable healthy diet is the key to a healthy life.

Why do you get fat?

Let’s start from this fundamental basic concept: the quantity of food that can be eaten is proportional to the occasions of consumption of this food-fuel.

It is clear that those who are more physically active can eat a little more. It is in fact known that the problem of increasing obesity and consequent pathologies in societies with a high standard of living is due not only to the increased availability of food but is also linked to the very clear decrease in muscle movement.

Which is what happens to athletes who interrupt competitive activity. If a decrease in energy expenditure does not correspond to a decrease in food intake, weight gain occurs. Another cause that can lead to weight gain is the lack of knowledge about foods in relation to real nutritional needs.

But how can you lose 2-3 kilos without following a specific diet?

If you have accumulated a little excess weight that doesn’t make you feel good, apply these simple rules and by changing your eating habits in about 15-20 days you will be able to eliminate that little excess weight that doesn’t make you feel comfortable. However, these rules must be applied consistently and not every other day!

For all other cases of more significant overweight, however, it is advisable to undertake a specific path with a dietician or nutritionist.

10 rules to lose 2-3 kilos without dieting

Do Sports and physical activity.
Password: move as much as possible. Walking, running, cycling, climbing stairs, walking to school or work. Walk to the supermarket instead of driving. Take the stairs on foot, both at home and in the office. Go to work by bike instead of public transport. Get off the subway one stop early and take a walk to your destination.

We can do a lot even changing our daily habits slightly, as a general rule, walk more and whenever possible.
Consider that the WHO (Organization World Health) has established a quantity of steps daily equal to 10,000, and recommends that people achieve this goal daily to improve their health and thus reduce the risk of disease. On average, 2000 steps are equivalent to 1.5 kilometers travelled.

No to sweets, alcohol and spirits.
If you have decided to lose a few pounds, the time has come eliminate simple sugars, alcohol, fried foods, fatty gravies, pretzels, chips, etc. from your diet. Also avoid biscuits, snacks, croissants, sweets, candies, etc…

Balance each meal with all macronutrients. And that is, every main meal should consist of a part of carbohydratesone of proteinsone of vegetables and one of fats vegetables.
Such a complete meal is satiating, it slows down the absorption of sugars, digestion takes longer and blood sugar levels remain low for longer. An example of a complete meal could be Pokè.

Increase your consumption of vegetables, fruits and whole grains. The latter in particular are much more satiating and rich in fiber which helps keep the intestine active.

Go shopping on a full stomach. It’s a banal but effective trick to avoid giving in to the temptation to buy junk food. Also, fill out the shopping list at home, sticking only to what you have written. You can download and print the shopping list here.

Drink at least two liters of water per day. This helps diuresis and deflation, as well as improving the appearance of the skin and tissues. Not only water but also herbal teas, infusions, centrifuged drinks, obviously without sugar.

Use little salt for dishes. Salt causes swelling and water retention, as well as raising blood pressure. Try flavoring foods with a thousand spices, lemon and vinegar.

Don’t skip meals especially breakfast. A healthy breakfast will help keep you strong and full with few calories. Opt for oats or whole grains, yogurt, fresh and dried fruit. Find out what healthy breakfasts are to eat well and stay fit.

At work or university, bring your own lunch. Instead of eating in the canteen or at the bar, prepare yourself a healthy meal lunch box. Even a simple boiled brown rice with vegetables and roasted chicken breast is an excellent balanced and satiating dish.
Here you can find many ideas for preparing healthy and balanced meals for the Lunch Box at home.

The importance of snacks. Consider two-three snacks a day so you don’t arrive at the main meals too hungry. Snacks should be chosen from: dried fruit, yogurt, fresh fruit, raw vegetables, wholemeal crackers.

Also follow these tips:

• Eat slowly, chewing well to aid digestion.
• Don’t weigh yourself every day, the ideal is to step on the scale once a weekpreferably in the morning on an empty stomach.
• Eat on small plates, it will seem full!
• Remove anxiety, stress and worries that don’t help your physical well-being. Relax and breathe slowly at least once a day.
• For breakfast, have yogurt, oat flakes, porridge, wholemeal bread, juices and smoothies. A healthy breakfast It’s the secret to losing weight with gusto. Discover other ideas for preparing a healthy breakfast here.

To learn more about the topic:

GUIDELINES FOR A HEALTHY DIET

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