Four ways to lose weight without dieting

　　Increase training frequency

　　If you do lower volume training 6 or 7 times a week, this can speed up your metabolism tremendously. Minimizing the number of areas you train during a session will help you prevent overtraining and fatigue. Such as Monday exercise Chest and abdominal muscles, back on Tuesday, legs, calves, and abdominal muscles on Wednesday, shoulders and trapezius muscles on Thursday, triceps and abdominal muscles on Friday, and biceps and forearm muscles on Saturday. One day off on Sunday.

　　Follow the 1/2 rule

　　Eat half the standard amount of carbs you eat and mix it into a half cup of low-calorie vegetables like green beans, broccoli, cauliflower, onions, bell peppers or lettuce. Substituting low-calorie vegetables for high-calorie carbs like rice, potatoes, or pasta will give you a quick boost of energy without having to refuel a second time.

　　compare with yourself

　　Every 7 to 10 days, find a trustworthy, non-judgmental friend, or someone similar, to take a snapshot of you standing as you wish or bending down in a very difficult position. Put it somewhere only you can see it every day. If you're making progress, this photo will inspire you to continue, but if you're not eating well, it will serve as a reminder that you need to change your current eating and exercise habits if you still want to lose weight.

　　drink fiber drinks

　　Fiber acts like a sponge, trapping water in the stomach, and having a lot of water in the stomach increases the feeling of fullness. Fiber controls appetite-stimulating hormones, allowing you to eat less without feeling hungry or malnourished. exist sleep It's a good idea to drink a simple daily sugar-free fiber drink before your protein meal.

　　Avoid eating carbs three hours before bed: Napping with a stomach full of food can prevent the release of growth hormones, which are responsible for building muscle and burning fat. So it's best to eat a small portion of lean protein (about 20 to 30 grams), such as a egg , low-fat cottage cheese or casein protein powder drinks.