When it comes to losing weight, people often think of harsh diets and tiring exercises, or they use drugs to support their wives to lose weight quickly.
However, taking medicine to support weight loss is not what they want, and it is not something that will work in the long term and ensure the best health.
Therefore, losing weight without using drugs is always a topic that many people learn and care about.
Because everyone knows that the use of drugs always has certain effects that are undesirable side effects that bring negative effects to the body, and of course, this is not what we want.
In this article, you learn ways to help you lose weight quickly without taking drugs that have been researched and effective for many people who have done it successfully.
Brothers and sisters who are “craving” to lose weight and improve their physique will easily fall in love with the winged invitations of rapid weight loss drugs.
Which is 5kg a week, 10kg a week? But almost everyone knows weight loss pills are not a safe and effective option.
Is there the fastest way to lose weight without medication? Now BellyFatZone invites you to refer to this article together!
Show you the fastest way to lose weight without using harmful drugs.
The general mentality of overweight people is that they want to get sick, want to be beautiful quickly. That the shortest way women often rush into is taking rapid weight loss pills.
Because its promised effects are so attractive, many people still try, despite many warnings from experts and doctors about this drug's safety.
Why should you not take weight loss pills?
- First, it has many serious health consequences.
- Second, there is a very high chance that you will gain weight again after you stop taking it. Since most of these drugs cause dehydration, weight loss is rapid but also increases quickly.
In short, weight loss pills are not a long-term, sustainable way to lose weight.
There are still many other safe, healthy, and effective over-the-counter, safe, and effective home weight loss strategies that you can learn and use.
Don't trade your health for those untrustworthy pills.
Follow the steps below; you will get back in shape in a short time.
Part 1: Calculating the indexes
1. Calculate the basal metabolic rate
The basal metabolic rate (BMR) is the number of calories your body needs to function throughout the day. You can calculate your BMR by yourself here. You need to enter your own numbers, and the system will do the math for you.
- So what does BRM have to do with weight loss without medication?
- Or what do we do after we calculate the BMR?
Lower your daily caloric intake to less than your BMR. Losing 500 calories below BMR per day will help you lose about 0.5 kg per week.
However, never lose calories too much, as this will slow down your metabolism, making it more difficult to lose weight.
The amount of calories to cut depends on your current weight. A person who weighs 140 kg can lose 1000 calories per day, but a person who weighs 70 kg should lose only about 500 calories.
2. Track your calorie intake
People used to use diaries to record calories consumed until now, and this is also an effective method.
But in this technology era, you can easily find an application on your phone to track calories, such as Lose It !, MyFitnessPal, Fooducate, or My Diet Diary…
These apps track your carbohydrate, fat, and protein intake to ensure your serving sizes are still within healthy ranges.
So we're done with the first steps in an effective non-drug weight loss plan. Simple but very important.
Part 2: Develop a drug-free slimming diet
1. Divide into several small meals a day
Instead of eating 3 full meals, you should eat just right in 3 main meals and add 2-3 extra meals. This will make you feel full throughout the day, with no cravings for junk food.
Also, when you eat more meals, you induce the food's thermogenic effect (TEF). Increased TEF also speeds up your metabolism and helps you lose weight faster.
It will help if you read immediately what metabolism is to understand the nature of metabolism with weight loss.
What to eat in snacks? Of course, no to sugary sweets. Replace it with fruits, cereals, and low-fat, low-fat yogurts.
If you are meticulous and careful, calculate the number of snacks needed, divided into small bags to bring with you during the day.
As a result, you will not overeat or undereat, and will not be tempted by other unhealthy but delicious foods.
To lose weight fast in 1 week without using the medicine, you should try this eating method.
View more: Homemade Drinks to Lose Belly Fat – You Should Try it Now.
2. Reduce the amount of starch
Starch is an important source of energy. However, excess carbohydrates are the primary cause of obesity. It forms energy that is difficult to dissipate and accumulates as excess fat.
You can't cut carbs completely, but you can replace fast-absorbing starches (like rice, cakes, candies) with healthier, slow-absorbing starches like oats, brown rice, whole grains, and more. sweet potato…
You can also learn about the Low Carb Diet, a diet based on cutting carbs.
Low Carb can also be considered a quick weight loss in 1 month without using drugs, but you must know how to apply it without harming health safely.
3. Eat more protein-rich foods
Protein is an important factor to help you have lean muscle mass. Muscle takes up less space than fat, so a muscular person looks leaner than a fat person, even if they share the same weight.
This substance also speeds up your metabolism, helping to speed up your weight loss.
Add these protein-rich foods to your daily diet if you want to lose weight safely without taking drugs and have a slim, healthy body.
4. Enhance vegetables and fruits
Vegetables and fruits are low-calorie dishes, do not cause weight gain but are rich in vitamins, water, and fiber to help you feel full and not hungry.
The World Health Organization recommends consuming at least 400g of fruits and vegetables per day to prevent many cardiovascular diseases and cancer.
In your non-medicated weight loss diet, be sure to include these low-calorie but nutrient-dense foods. Would you like to eat more but eating fewer calories?
5. Cook your own food
The next way to lose weight without medications is to limit your use of processed foods. Do not use canned foods for a long time because they contain many toxic preservatives that accumulate in the body.
Besides, it would help if you also took the time to easily buy food and prepare it at home to control the dish's nutritional and calorie content easily. Find ways to minimize processing steps, minimize spices and grease.
This “clean” approach is also known as Eat Clean – a healthy diet with a positive fat loss effect is currently being adopted by many people. Check out this Eat Clean diet to see how appealing it is.
6. Eat breakfast on time
Many people have a habit of skipping breakfast to lose weight faster, under the pretext that “all night there is no activity that requires more energy.”
However, skipping breakfast is a mistake that will prevent you from losing weight and gaining more.
If the body is starved for breakfast, it will have very cravings throughout the day and tend to “makeup” at lunch or dinner and eat more than allowed.
Also, no matter which meal you skip, your metabolism will slow down when your body goes hungry, making it harder for you to lose weight.
So, if you want to lose weight naturally without taking medicine, you should also say no to fasting, as it also causes significant harm to your health.
7. Drink plenty of water
Water helps you feel fuller and has less appetite. A glass of water before meals will help you easily control your food and calorie intake.
Water also helps purify and detoxify the body, which is beneficial in many ways, not just improving your physique.
8. Drink green tea in the morning
Another drug-free weight loss routine is drinking green tea. The prominent ingredients of green tea are caffeine and EGCG. These are powerful antioxidants and stimulate fat burning.
Also, it helps to secrete gastric juice to reduce appetite. The right time to sip green tea is in the morning, before or 1-2 hours after meals.
9. Foods to avoid
High-calorie but low-nutrient foods are what you need to limit during a drug-free weight loss routine.
- Snacks high in carbs such as cookies, rice cakes, and bread: They force the body to produce more insulin to regulate blood sugar levels.
- Frozen foods: Usually high in sodium, your body retains water. Although the water is easy to increase is easy to decrease, but if the person accumulates water, you will not find yourself getting thinner and very easily discouraged.
- Soda: Not only are they a huge source of sugar, but they also stimulate your appetite.
- Canned fruit juice: Juices use a large amount of sugar from the fruit with no fiber.
- Alcohol: Alcohol causes the liver to work hard to remove toxins, which reduces the ability to burn fat.
Part 3: Exercise for quick weight loss without medication
1. Talk to your doctor if you have health problems
If you have some special health problems such as heart disease, asthma, diabetes … you should talk to your doctor before starting exercise.
Your doctor will help you define an effective and safe workout plan and route for your health. Anyone who needs to lose a large amount of weight should also see a health professional for advice.
2. Do cardio exercises
These are exercises that increase the heart's activity, help the heart pump blood, oxygen better, and promote fat burning. In terms of weight loss, cardio is better than most other subjects.
Read more: How to Lose Belly Fat Without Exercise?
Cardio exercises to increase heart rate, also known as cardio, are also varied, from running, jumping rope, biking to punching …
This quick weight loss cardio will be what you need in an acute weight loss plan. Express without taking her medication.
Most of them don't need tools so that you can do them at home or anywhere.
To lose more and faster weight, you can challenge yourself with intense cardio, also known as HIIT.
HIIT burns more fat than usual and will continue to burn even after the session is over. Refer to the HIIT exercise schedule to reduce excess fat in 30 days.
Besides, there are many other activities to help lose fat and improve your heart health:
- Aerobics (342 calories burned in 30 minutes)
- Play tennis (burn 232 calories in 30 minutes)
- Sandbagging (330 calories burned for 30 minutes)
- Jump rope (286 calories burned in 30 minutes)
- Swimming (248 calories burned in 30 minutes)
- Play basketball (burn 282 calories in 30 minutes)
3. Gym (bodybuilding)
The fastest way to lose weight without using drugs, while having toned muscles, a healthier body, and more attractiveness in the gym. Cardio may cause you to lose fat, but it is not very effective at building muscle mass.
As muscles become firmer, your physique will also look thinner, although the weight may not be lost much. Combine cardio with weight training (gym) for the best effect.
The thing to do is straightforward: sign up for a gym close to home, which may not be too advanced, and consult how to divide the practice schedule for beginners.
And if you don't have the time or conditions to go to the gym? It's also okay because you can follow the instructions on how to do the gym at home, simple, inexpensive, but the effect is still not inferior to anyone.
Read more: Does Fasted Cardio Burn More Fat?
4. Mobility anytime, anywhere
Not only is exercise, but you can also still burn calories through everyday activities.
Practice some habits like going to work, going out by bike, taking the stairs instead of the elevator, doing housework yourself instead of using a washing machine, vacuum cleaner …
These things also cost you a lot. Where's the strength.
A little tip to make losing weight without medication easier is to find a companion, diet, and exercise together.
If you can't find anyone, you can join groups on Facebook to share and consult healthy diets and exercise motivated and effective exercise styles.
Read more: How to Jog Properly to Lose Weight.
Medications for Weight Loss Video:
But not everyone's knowledge is also correct. You should be selective; it is best to follow the knowledge from Bellyfatzone.
So you have in hand the fastest way to lose weight without medication.
The implementation may not be easy and requires a lot of perseverance and effort, but it is completely worth it instead of having to trade your health for “virtual” effective drugs.
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Hopefully, the information above has helped you gain some more knowledge about “how to lose weight fast without medication” and bring some small value. Please share this article if you feel it is useful. Thanks!