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How to lose weight if you can't play sports
Health restrictions, in which it is impossible to actively train, force many to give up. However, in the hierarchy of weight loss, sport does not take second or even third place. This is because a healthy diet with a calorie deficit makes us slim, and sport makes us athletic. It is necessary to face the truth and understand that without training your figure will not acquire muscle relief, but the lack of sports will not affect the process of losing weight.
Losing weight depends on five things: diet for weight loss, stress control, non-workout activity, healthy sleep, and only then workout. Let's take a look at how it works.
Nutrition for weight loss without sports
When calculating the daily calorie intake for weight loss, it is necessary to indicate your level of activity without exaggeration. In the absence of physical activity, select the appropriate value. Do not rely entirely on these calculations, as most people misjudge their physical activity. The resulting figure will be your starting point, which needs to be adjusted as you get closer to the result.
Many losing weight rush to extremes - they reduce their calorie intake to 1200 per day, but the weight stands still. This happens for two reasons:
- You have accelerated hormonal adaptations to diet, your body retains fat under stress, stores water, and also reduces the level of physical activity and cognitive function, which reduces the waste of calories.
- Periods of controlled 1200 calorie hunger alternate with periods of unconscious overeating, resulting in no calorie deficit.
To prevent this, do not lower your calories too much. It turned out according to the calculations of 1900 kcal, which means eat 1900 kcal, and at the end of the week weigh yourself (calorizer). If the weight does not go away, reduce calories by 10%.
Remember that not only the amount of calories eaten is important for weight loss, but also the correct ratio of BJU and the choice of foods suitable for the diet. Nutrition control and minimally processed foods will allow you to stay within the boundaries of proteins, fats and carbohydrates. Agree, oatmeal is easier to fit into the diet than a bun.
Controlling stress while losing weight
Diet is stressful, so cutting down on calories should be slow. However, losing weight is not the only stress in the life of modern people. In a state of nervous tension, the body produces a lot of cortisol, which affects not only weight loss through fluid retention, but also its accumulation - distributing fat in the abdominal area.
Learn to relax, get more rest, do not set strict dietary restrictions, be more often in the fresh air and the process of losing weight will be more active.
If we compare the expenditure of calories for training and for daily activity, then the "sports expenditure" will be negligible. For training, the average person spends about 400 kcal, while mobility outside the gym can take 1000 kcal or more.
If there is no sport in your life, get into the habit of walking at least 10 thousand steps daily, and preferably 15-20 thousand. Build up your activity gradually, you remember about stress. If you can't go for long walks, look for ways to increase your calorie expenditure, and shorten your walks.
Healthy sleep for weight loss
Sleep deprivation increases cortisol levels and decreases insulin sensitivity. This means fatigue, swelling, constant hunger, bad mood. All you need is 7-9 hours of sleep. Many people say they cannot afford that kind of luxury (calorizator). But they allow themselves to carry tens of kilograms of excess weight. A sound and long sleep is extremely important for weight loss. You can always negotiate with family members by redistributing household responsibilities.
If you are having difficulty falling asleep, a soothing herbal tea, darkroom, and earplugs can help you. And if you can't get enough sleep at night, you can find time to sleep during the day or go to bed earlier in the evening.
Workouts for those who are not allowed to play sports
There are no absolute contraindications to all physical activity. If your doctor prohibits you from actively exercising for a while, prepare yourself to be able to do sports in the future. Complexes of exercises from exercise therapy will come to the rescue.
Simple exercise therapy exercises will help stabilize the spine and joints, accelerate recovery, prepare the musculoskeletal system for training in the future, relieve pain caused by muscle hypertonicity and increase overall calorie consumption.
Be sure to consult your doctor about exercise therapy. He will tell you the optimal training frequency for you and guide you according to the restrictions.
Lack of sports is not a problem for weight loss. Diet disorder, lack of adequate sleep, lack of physical activity, and constant anxiety can interfere with weight loss. We are not getting fat from lack of exercise, but because of low mobility and poor nutrition, which are generously seasoned with nervous tension and lack of sleep.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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