Nobody doubts: following a meal plan is one of the best ways to lose weight. Distributing our weekly food according to macronutrients and their respective amounts gives us an almost exact awareness of our actual caloric expenditure. However, we cannot deny that almost nobody supports this long-term lifestyle.
After a few months, the meal plans (restrictive or not) become quite tedious. Our body asks us to innovate and look for novel ways to lose weight to continue with progress.
If you have already followed a responsible diet for a few months, it is very likely that you are ready to lose weight without a meal plan. You just have to take advantage of the essential macronutrients correctly and make some slight adjustments that are worth knowing.
6 steps to lose weight without a meal plan
1.Consume enough protein daily
There is a reason why protein intake is given so much importance in gyms: because it is vital to achieve almost any goal.
Do you need to gain strength? Then, consume enough protein supplements. Do you want to lose weight? In that case, improve your weekly protein intake.
There are different ways to distribute protein intake to lose weight. You can eat a little more or a little less each day, depending on the type of physical training you run. However, the almost universal standard for losing weight is to consume at least 2 grams of protein per kilogram of body weight.
Remember to look for more lean protein: it will give you more energy, satisfy your appetite and prevent you from overdoing fat sources. Choose sources such as salmon, chicken breast or turkey, or lean sirloin.
2.Eat natural and nutritious foods
Whole foods are nothing more than the organic products you buy in the food markets. We are talking about raw vegetables, fruits and legumes. If you want to lose weight without following a strict diet, it is necessary that you include them as the basis of your diet.
A good rule to lose weight with natural foods is to consume at least 3 servings of vegetables and 2 servings of fruits a day. This amount may force you to overcome a little the margins of caloric intake to which you are accustomed, but the goal is that you can control your appetite with healthy foods.
2.1 Most recommended vegetables
These are some natural vegetables that are highly recommended:
- Green beans
- Brussels sprouts
2.2 Most recommended fruits
The best natural fruits that you can consume are the following:
3.Always eat at the same times
The small appetizers and snacks well distributed in a meal plan can be useful to overcome the monotony and move on; Improvised snacks, on the other hand, can add extra harmful calories.
If you have already left behind your meal plan but do not want to exceed your caloric intake, the best thing you can do is always try to eat at the same times. This will help to make you hungry always at the same times, avoiding the consumption of extra snacks.
4.Cook at home whenever you can
Organizing your time and expenses so that you can always eat foods made by yourself can help you lose weight. This is due to two important reasons:
- The food in restaurants contains more calories. To save expenses and make their food more palatable, most restaurants reuse oils and use additives that increase the calories of the final product. For example, a piece of homemade chicken in a pan can have 100-150 calories, while in a restaurant it can have twice as many calories.
- The homemade food is cheaper: to buy yourself the ingredients and prepare the dishes at home, you spend less in the final product, which can invest more money in a variety of healthy food products.
5.Keep a weekly control of your weight
Weighing yourself each day can be counterproductive: hydration, imbalances in food intake and other factors can lead you to notice changes in your body weight that are not really happening. However, weighing yourself at least once a week gives a useful long-term record of progress in losing weight.
Always weigh the same day of the week, at the same time, and with awareness of what you have eaten each week. This will allow you to detect any failure in your diet that needs to be solved.
6.Do intermittent fasting
Fasting is not for everyone, but if you have trouble feeling full after meals, doing it intermittently can help give your food a new boost.
There are different ways of fasting intermittently. One of the most popular is the Leangain method, developed by Martin Berkhan. If you wish to carry it out, follow these steps:
- Fast for 16 hours if you are men, or for 14, if you are a woman. During this time you cannot consume solid foods, but you can drink tea, coffee or other non-caloric beverages.
- After fasting, you have an 8-hour window to eat your regular calories. During this period you should eat a larger amount of protein.
- If your 8-hour feeding window occurs on a training day, you should consume a large amount of calories after training (approximately 50% of your daily intake).
Related Wiki Link: Lose weight without following a meal plan