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how to lose weight when you don't like vegetables?

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A lot of diets are based on a high consumption of vegetables: hard to follow, when it is already difficult to eat normally ... So how?

Vegetables are both low in calories and high in dietary fiber: the latter accelerate the feeling of satiety, limit the absorption of carbohydrates (sugars) by the digestive system and promote the elimination of fat. Normal that many diets recommend them ...

Is it lost in advance then? No, because it is quite possible to lose weight without eating large portions of vegetables with each meal ... We do not forget them because it is advisable to consume regularly. Fortunately, there is nothing to prohibit favoring vegetables that are best supported and diversify their way of preparation to avoid the feeling of weariness. Another tip: bet on small portions of vegetables mixed with rice or pasta for "it passes" more easily.

What foods to favor when you eat little vegetables?

Cereals (eg teff, oats, bulgur, quinoa) and fruits can partly replace vegetables, because they contain many interesting nutrients (vitamins, minerals, antioxidants) and a lot of fiber. However, it can not be abused either: an excess of cereals can cause digestive disorders especially while the fruits are a little too concentrated in sugars ... One can also turn to food algae, such as spirulina: an excellent cocktail of nutrients for few calories. It is even a very good source of protein, which reduces its consumption of meat, but again, we must be wary of excesses ... Side meat, it should focus on lean meats when you want to lose weight (eg skinless chicken breast), as well as fish and seafood. Red meat should be eaten in moderation.

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What to limit to the maximum to lose weight

To slim down, it is also necessary to reduce as much as possible foods that are too rich in sugars and fats: ready-made dishes, pastries, cakes, cold cuts, fries, sodas, butter ... We can, however, allow ourselves some sweets thanks to various tips: with 0% white cheese and a sweetener, a cake usually very "heavy" can become quite caloric for example.

🔹How to lose weight without diet or execise

Whether or not there are many vegetables in our menus, it takes less calories than usual to slim down. Without falling into the opposite extreme: our body needs a minimum of energy intake to function properly ... The number of calories needed to get thinner while staying in shape varies according to various factors such as our age, our size and our level of physical activity. To avoid odds, the best is still to seek the help of a nutritionist ... By the way, he will verify that our diet provides us with all the nutrients we need and he may eventually prescribe dietary supplements.

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How to lose weight without diet or exercise

Sticking to a conventional diet and exercise plan can be difficult. However, there are several proven tips that can help you eat fewer calories with ease.

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without diet or exercise. All of them are based on science.

1. Chew Thoroughly and Slow Down

Your brain needs time to process that you've had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes (1, 2, 3).

How quickly you finish your meals may also affect your weight.

A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters (4).

Fast eaters are also much more likely to be obese.

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

SUMMARY

Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2. Use Smaller Plates for Unhealthy Foods

The typical food plate is larger today than it was a few decades ago.

This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.

On the other hand, a bigger plate can make a serving look smaller, causing you to add more food (5, 6).

You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.

SUMMARY

Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7).

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 (8).

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods (9).

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast (10).

What's more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

SUMMARY

Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more (11).

This is also linked to weight gain (12).

One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible (12).

Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you're hungry.

On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.

SUMMARY

If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

5. Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (13).

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach (14).

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

A weight loss supplement called glucomannan is also very high in viscous fiber.

SUMMARY

Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

6. Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before a meal.

One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake (15).

Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.

If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect (16).

SUMMARY

Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially at restaurants.

Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity (17, 18, 19, 20, 21).

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30% (21).

Serving yourself just a little less might help you eat significantly fewer calories. And you probably won't even notice the difference.

SUMMARY

Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions

Paying attention to what you eat may help you consume fewer calories.

People who eat while they're watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.

One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (22).

Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present (22).

If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

SUMMARY

People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

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9. Sleep Well and Avoid Stress

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you're stressed (23).

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake (23, 24, 25).

What's more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity (26, 27, 28).

SUMMARY

Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages like soda have been associated with an increased risk of many diseases (29, 30, 31).

It's very easy to consume excess calories from sugary drinks because liquid calories don't affect fullness the way solid food does (32, 33, 34).

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar (35, 36).

Healthy beverages to drink instead include water, coffee and green tea.

SUMMARY

Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates

One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.

One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates (37).

The explanation may be that we associate the color red with stop signals and other man-made warnings.

SUMMARY

Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.

A few simple changes can have a massive impact on your weight over the long term.

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How to Lose Weight Fast

Tired of carrying around those extra pounds? The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals, too. Scroll down to Step 1 to learn more. Understand that you may not lose more than a pound or two per week, however.

Method One of Four:

Exercising to Lose Weight

1

Make time for exercise. Exercising might actually make you gain a few pounds of muscle when you first start, but it's an essential component of any long-term, sustainable weight loss plan. Regardless of how busy you are, it is essential that you make time to exercise each day if you actually want to lose weight and keep it off. Even little things like walking instead of driving to the store can affect how quickly you lose weight.

• Before you begin, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat.
• Exercise while doing chores. Make as many trips upstairs as possible, walk the dog three times a day, and dust, sweep, and mop with vigor.
• Increase the amount of walking you do. Choose the stairs over the escalator and park as far from the store as you possibly can.
• Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.

2

Try out a circuit training program. If you are trying to lose weight quickly for a particular event and don’t care about keeping the weight off, you can try a condensed workout routine. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.

3

Be realistic about the type of exercise you can do when starting a new program. If you are hoping to lose weight and keep it off, you will have to do more than a condensed fitness program. The best way to get into exercising is by picking exercises that you are actually going to do and, hopefully, enjoy. If you hate running, don’t make it your main form of exercise—you will need much more motivation each day than if you picked an exercise that you actually enjoy. Instead, try out different exercises until you find a few that you really love, like swimming, biking, or even Zumba.

• Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.

4

Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training do not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.

• Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping.

For best results, include both moderate and high intensity aerobic exercise.

Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.

• Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy.

• Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism for a constant passive benefit. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly.

6

Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise. For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.

Rest at least 24 to 48 hours between strength training sessions on the same muscle group.
Take one or two days off exercising each week.

7

Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight.

Method Two of Four:
Making an Eating Plan

1

Count calories. Knowing how should be consuming each day.

• The minimum number of calories you should eat a day is 1200. Do not go below this level without medical supervision.
• You can also figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
• Develop a meal plan. Choose meals that have a healthy balance of vegetables, fruits, whole grains, good fats, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
• The DASH diet, the TLC diet, the Mayo Clinic Diet, the Weight Watchers diet and Volumetrics all provide great meal plans to help you lose weight starting today. Run an internet search on any of the diets and meal plans to find out more.
• The more weight you have to lose, the quicker you will lose those first few pounds. That said, if you only have 10-20 pounds to lose, you will need to be patient and consistent with your workouts and diet over a longer period of time to see results.

2

Eat foods that suppress your appetite.Eating balanced meals will not only provide you with low-calorie nutrition, it will also help to suppress your appetite so you won't overeat and foil your plans to lose weight. There are certain foods that keep you feeling sated for hours. Try incorporating the following foods into your diet:

• Grapefruit
• Oatmeal
• Apples
• Eggs
• Ginger
• Nuts
• Leafy greens
• Potatoes
• Dark chocolate
• Spicy foods

3

Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week. Writing down what you consume actually helps us to remain mindful of what we put into our bodies and acts as a motivator to stay healthy. If you can, write down the number of calories that go along with each meal or snack you eat.

• Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.

4

Identify your food triggers and plan accordingly. Food triggers are the activities we do that make us want to snack. For some people, it's sitting down to watch a movie at night; for others, it's studying late at night. If you know your food triggers, you can plan for them—fill your house with healthy snacks or have them on hand.

• If you don’t purchase the unhealthy foods that you love to snack on, you will be less likely to sabotage your diet.

5

Watch your portion sizes. Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.

• Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.

Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts, but difficult to consume rapidly.

6

Don’t skip meals. Eating a healthy breakfast increases your resting metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a small snack or meal every two to four hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.

7

Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, or other fattening and highly processed foods, so that you are less likely to purchase unhealthy options. If you can’t see them, you can’t be tempted by them.

8

Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.

• Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
• Eat delicious fruit for dessert rather than a processed cookie or cake.
• Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
• Try substituting vinegar and lemon juice for your ranch or blue cheese dressing.
• Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.

9

Stop drinking sugary liquids. Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.^[9]

• Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer.

• If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.

Method Three of Four:
Doing Weight Loss Treatments

1

Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit sauna time to 15 or 20 minutes per day. Again, this, like most very-quick-fix treatments that cause various kinds of excretion, is just a way to drop water weight, making you slim down for a day or so. This is not a permanent weight loss method. You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.

• If you are losing weight for a wrestling or similar weigh-in (a widespread unhealthy practice), go do that before you rehydrate.

2

Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.

3

Consider other kinds of wraps. While the mineral body wrap is the most common, there are other kinds of wraps that claim to shed inches from your waistline. Again, these are not permanent weight loss options but they could help you slim down for that special day.

• Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follows a two-step phase. First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin. A second mineral wrap is then applied, designed to tighten and smooth your skin.

Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks and temporarily promotes weight loss.

Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments are targeted at improving circulation and helping your body slim down quickly.

4

Attend a weight loss camp.Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors. You should always make sure before attending, that your weight loss camp of choice is equipped to safely handle your age and health specific needs.

5

Consider liposuction. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with one or two specific areas of highly fatty tissue but otherwise relatively healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.

Method Four of Four:
Other Proven Diets

1

Do the Mediterranean diet. Any diet will work at first if you consume fewer calories than you burn. This does not mean that the diet is necessarily sustainable or healthy, but you will lose weight in the short term. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. Focus on eating the following foods (and eliminate bread, dairy, and processed foods):

• Fish
• Olive oil
• Vegetables
• Fruit
• Beans and other legumes
• Spices
• Nuts
• Red wine

How to lose weight from your face

2

Try the paleo diet. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.

• No artificial sweeteners or grains are allowed.
• Some people incorporate intermittent fasting into the paleo diet as well, to speed up weight loss.

3

Do the Whole 30 diet. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you'll notice a reduced waistline and higher energy levels.

• Avoid grains, dairy, sugars, legumes, alcohol and all processed foods.
• Eat meat, vegetables, some fruits, and drink plenty of water.

4

Do the raw food diet. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.

Dietitians warn that a long-term raw food diet may leave you without essential nutrients.

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