How To Lose Weight Without A Diet

Question
Dear Sir/Madam

Hope you are in good health.

I am 41 years man live in Middle east. my hight is 5' 4" and my weight is about 77Kg.
i know i m highly over weight.
Normally my diet includes wheat bread, vegetables, a little meat, some fruit, salad and green tea daily.
I had started green tea with lemon for weight loss but it couldnt work.  Now i want to add Usage of Nigella and vinegar to my diet.  would you please suggest me proper quantity, recipe and timing.

Normally i dont make breakfast. i rely only on lunch and dinner.

Kindly suggest if you find anything necessary for me.

thanks a lot.
waiting for quick response.

zakir

Answer
Hi Zakir

Thank you for your question! It is great that you want to lose the extra weight. And you can do it!

Please keep in mind that I don't know your health situation and am not medically qualified. What I am giving here, are all just suggestions. I recommend discussing this with your doctor to be sure that it is the right approach for you.

Let's start at the beginning. As you have seen, things like lemon doesn't really work. I simply don't believe in going on a diet or using single 'miracle' ingredients like vinegar to do the trick. This is not effective in the long run. I have found that the only solution is to focus on living a more healthy life in general, something you can continue to do long term.

Zakir, as you probably know, the weight came on over a long period of time. So, it will take some time to get rid of it, right? You will need to be patient with yourself and take small steps daily in order to get to your goal weight. But try not to think of this as a 'diet' - that is something where you are depriving yourself. Rather think in terms of doing the best thing for your body, so that you can be healthy and strong for many more years to come.

Any 'quick fix' you try will more than likely cause you only to lose some water weight, and not the real fat you want to reduce. Folks who try it this way, usually simply gain all the weight back eventually and often even add more weight! The slower, healthier way is much more effective and sustainable over time.

One of the first things I would suggest is that you make sure your environment at home is as healthy as possible in terms of food. Clean out the kitchen of everything that is processed or packaged with a long list of ingredients.

You want to make sure that you have only really wholesome foods (mostly with one ingredient) in your kitchen and refrigerator. For instance, things like eggs, nuts, dried fruit, vegetable sticks, berries and other fruits, air-popped popcorn, lean meat, salad ingredients as you mention, natural peanut butter, frozen grapes as a snack food, etc. There are many other healthy options. You are making an excellent choice for your health in general with the green tea you mention! Fruit canned in their own juice (not sugary syrup) is another good snack.

You can then put these together as you please, for instance enjoying apple slices spread with a little natural peanut butter.

Helpful spices that can boost your metabolism and may improve weight loss, include things like cinnamon, turmeric, peppers like black pepper and cayenne pepper, chili powder or Tabasco sauce.

You may also want to look into perhaps starting to eat breakfast. This can be helpful, depending on your circumstances. See the article link below for more information.

I have written a whole series of articles about how you can lose weight without a diet or a 'quick fix'. The articles are filled with easy-to-follow tips for healthy weight loss. You can read them here (links to the rest of the series can be found at the top of each article):
Healthy weight loss without dieting

It is also important to look at exercise, but if you are very unfit or overweight, I recommend that you discuss the whole issue with your doctor first. It is safer to do that, than to start on your own with a weight loss or exercise program. Someone who knows your health and circumstances can give you the best advice and take your personal situation into account.

I know you can do this! Just take things slowly and you will get there. If you can, try to get a friend to tackle this with you! You can then motivate each other. That can be a great help.

Kind regards
Rika Susan

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