16 ways to lose weight without a diet –

1. Cut the sugar

He doesn’t offer any nutrient and it has 4 calories in 1 gram. I mean, it just sucks. Worse: as soon as it is consumed, it makes the body produce a lot of insulin. “This hormone favors the storage of fat and stimulates the appetite”, explains Cláudia Cozer, an endocrinologist from São Paulo. Can’t do without a sweetie? So leave it for dessert. Food holds the glycemic index of sugar, avoiding insulin spikes in the body and the consequent feeling of hunger.

2. Walk more

Whenever you talk on the cell phone, walk. the burning of calories it may be minimal, but it’s better than sitting still and not spending anything. Walk the paths you take on foot on a daily basis as if you were late for a meeting. Walking fast boosts calorie consumption, even on short journeys.

3. Consume omega-3 sources

The fatty acid helps to reduce the anxiety. What does this have to do with calories? Under stress, the body produces a greater amount of cortisone, a hormone that, in excess, robs cells of energy and makes the body hungry, especially for high-calorie foods (bread, pasta and sweets). Omega-3 does more for waist measurements: it deflates cells and raises serotonin levels, controlling appetite. Good good sources are salmon, tunasardines and linseed.

4. Include cheese in dessert

Consumed at the end of the meal, this food Increases the body’s ability to burn fat. The merit is due to the conjugated linoleic acid (CLA) present in the cheese, according to a study by Moorepark Food Research Centerin Ireland.

5. Capriche in the fibers

Research published in the American scientific journal Journal of Clinical Nutrition showed that these substances are capable of reducing weight and slimming waist circumference for more than one reason. They give satiety, delay gastric emptying, hold the Sugar levelsweep away toxins and stimulate the functioning of the intestine. Consume between 25 and 35 grams of fiber per day.

6. Start training with bodybuilding

Localized exercise uses glycogen stored in the muscle as an energy source. This forces the body to trigger fat stores in aerobic exercise. That’s why work out in this sequence brings a faster result on the scale.

7. Eat before working out

When you train on an empty stomach, you burn muscle and save fat. That’s not your goal, is it? Therefore, eat a slice of bread with jam, biscuits or fruit, foods that offer energy fast. Thus, you also guarantee disposition for a tough class, burning more calories.

8. Drink milk!

It is a food with a high content of calcium, a mineral that stimulates fat burning, says a study by the Institute of Nutrition at the University of Tennessee, in the United States. But be aware of your body’s reactions: difficult digestion, gases and swollen belly are signs of allergy to milk protein. This process triggers inflammation in the cells, resulting in extra weight. Alternative: bet on calcium coming from vegetables such as cabbage, broccoli and sesame.

9. Eat almond

A small handful (30 grams) a day helps dry fat. According to a survey published in the American magazine International Journal of Obesityvolunteers who ate this oilseed for six months lost 18% of their body fat compared to 11% of those who did not consume it.

10. Fasting

To keep your metabolism accelerated, drink a glass of water with lemon on an empty stomach. The fruit it has an alkalizing action and, therefore, makes the pH of blood and other body fluids less acidic. This favors the functioning of metabolism and the organism as a whole.

11. Become a coffee fan

Because it is rich in caffeine – a substance with power thermogenic -, raises the temperature of the organism and, with that, accelerates the metabolism. The measure considered healthy: three cups a day. No sugar, of course.

12. Have 6 meals a day

Instead of breakfast, lunch and to have lunch, divide the food into six small meals. The organism will realize that it will not go so long without receiving food and, therefore, it will not need to save and store calories. Within two weeks, you start to feel more satisfied with smaller portions. Your stomach’s capacity shrinks by about 30%, your caloric intake decreases by 10%, and your metabolism picks up.

It is important to pay attention to the quantities. Portions of foods like rice, pasta, and potatoes are the equivalent of a clenched fist. The chicken or fish fillet should be the size of your hand. the fillet of Red meat it should be a little smaller, about the size of your palm.

13. Drink more water

She lose weight in a direct and indirect way. Let’s go to the first, proven by a study of the oakland research institute, California, USA. Drinking water before meals stimulates the satiety center. This mechanism represents an economy in the consumption of calories: between 70 and 90 per day. Water also participates in chemical reactions that lead to fat burning and sodium elimination, responsible for liquid retention.

14. Sleep well

Staying up all night stimulates the production of ghrelin – a hormone that increases hunger and fat stores. A survey by the University of Chicago, in the United States, revealed that spending little or no quality time in bed brings another harm: it reduces the pace of metabolism. When you sleeps badly, the organism understands that it needs to save energy.

15. Secrets of the East

Turnip, arugula, onion, ginger and Green Tea. These are the main options of Chinese medicine to accelerate the metabolism by being able to increase the heat inside the body. For best results, combine spicy and bitter foods. This combination tones the spleen, responsible for energy metabolism and one of the most important organs according to traditional Chinese medicine.

For morning and afternoon snacks: have a glass of juice with pieces of your own fruit, preferably acidic, such as orange, lemon, tangerine and pineapple. The acidic flavor has a diuretic property, which minimizes fluid retention. Another good idea is to have cookies and other foods based on sugar in your bag or office drawer. fibers whole grains and dried fruit.

16. Eat dried fruits

Dried fruits have carbohydrates of good, which accelerate metabolism, and a large amount of vitamins and mineral salts, in addition to potent antioxidants. Mix them into salads, yogurt or oatmeal.