Instructions and guidelines for losing weight without dieting

These instructions will make you lose 5 to 10 kilograms per month without following a specific diet:

➢ Divide your meals into 5 meals (small portions), 3 main meals and 2 including snacks.

➢ Do not delay breakfast for more than 3 hours.

➢ Eat your last meal 3 hours before bedtime.

➢ Aim for adequate sleep, 6 to 8 hours a day at night.

➢ Avoid staying up late; it can harm your diet, leading to excessive eating throughout the day. It affects hormone secretions and disrupts the body.

➢ Be mindful not to follow a strict diet all day and then consume a large amount of food at night.

➢ Consume at least 8 cups of water throughout the day to avoid dehydration, though excessive drinking can cause discomfort, especially when consumed on an empty stomach.

➢ Avoid sugars and their derivatives, opting for substitutes.

➢ Consume starches such as rice and pasta as needed, without completely eliminating them.

➢ Incorporate plenty of fiber-rich foods like apples, cucumbers, and various vegetables to aid in feeling full.

➢ Eat slowly; it takes around 10 to 30 minutes for the stomach to signal the brain that it's full, potentially preventing overeating.

➢ Consume plenty of fruits and vegetables to supply the body with essential minerals and vitamins.

➢ Refrain from taking tranquilizers as they can contribute to obesity.

➢ Eating bananas before exercising and drinking coffee can aid in weight loss due to their diuretic properties and other beneficial elements.

➢ Engage in daily physical activity, even if it's just walking for at least half an hour. For quicker weight loss, consider walking for two hours.

➢ Distinguish between genuine and false hunger by drinking water or engaging in an activity. False hunger often subsides after a drink of water.

➢ Periodically alter your eating patterns to rekindle fat burning, especially if your weight plateaus.

➢ Individuals with flabby bodies should focus on foods containing vitamin E, slightly increase protein intake, reduce carbohydrates, and include healthy fats like nuts.

➢ Relying solely on cardio exercises is insufficient for changing body measurements and shape. Incorporate both cardio (such as running) and resistance exercises (body weight exercises on sports equipment).

➢ Include a lot of salads in your diet.

➢ A free meal doesn’t imply eating excessively all day. Consider having it during breakfast or spreading it over two meals and ensuring adequate hydration.

➢ To overcome weight stability, reduce carbohydrate intake, avoid salts and sugars completely, and increase daily exercise by at least an hour.

➢ Periodically change your exercise schedule, eating habits, and lifestyle every 4 weeks to prevent your body from getting accustomed to a specific routine.

➢ For young people aiming to reduce stomach size, address diet quality, sleep patterns, stomach issues, and include both cardio and abdominal exercises in workouts.

➢ Transform your body into a fat-burning machine by following a healthy diet that doesn't deprive the body of necessary nutrients. Combine different types of carbohydrates, proteins, fruits, and maintain hydration while incorporating both cardio and exercise routines.

➢ If aiming to lose weight, consider minimizing exposure to tempting foods, such as those offered by family members, to maintain dietary consistency.

➢ Try herbal recipes before meals, like ginger, cinnamon, cumin in boiling water with lemon, or star anise with lemon (unsweetened or sweetened with a spoonful of honey) to aid in digestion and fat burning. Caution is advised for those with stomach, colon, or blood pressure issues.

➢ A lifestyle approach to eating habits is more effective than strict diets. Adopting this as a lifelong practice is beneficial for overall health and well-being.

➢ Sustaining a healthy body involves a balanced diet, aerobic exercises, as well as stretching and resistance exercises.