1. sanja
WEIGHT LOSS EXPERT
FOR BOTH MEN AND
WOMEN OVER 30+

2. Follow these amazing tips
and steps and loss weight in
just 3 weeks, by following
them strictly you’ll see some
crazy results go from XXL to
S OR EVEN XS
WISH YOU ALL THE BEST
YOU ARE ENOUGH TO MAKE SOME
AMAZING CHANGES IN LIFE

4. 11 proven effective ways to lose
weight without intense workout and DIETING
Sure, you can lose weight quickly. There are plenty of fad diets that
work to shed pounds rapidly -- while leaving you feeling hungry and
deprived. But what good is losing weight only to regain it? To keep
pounds off permanently, it's best to lose weight slowly. And many
experts say you can do that without going on a "diet." Instead, the key
is making simple tweaks to your lifestyle.
Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer
calories with ease. These are effective ways to reduce your weight,
as well as to prevent weight gain in the future.
While there are endless diets, supplements, and meal replacement
plans claiming to ensure rapid weight loss, most lack any scientific
evidence. There are, however, some strategies backed by science
that do have an impact on weight management.

5. These strategies include exercising, keeping track of calorie intake,
intermittent fasting, and reducing the number of carbohydrates in the
Here are the 11 most effective ways to lose
weight without intense workout and dieting
1.Eat Breakfast Every Day. One habit that's common to many people who
have lost weight and kept it off is eating breakfast every day. "Many people
think skipping breakfast is a great way to cut calories, but they usually end
up eating more throughout the day. "Studies show people who eat
breakfast have lower BMIs than breakfast-skippers and perform better,
whether at school or in the boardroom." Try a bowl of whole-grain cereal
topped with fruit, or oats with fruits, and cut off caffeine completely.
2. Start your morning with chia seed water. Drinking chia seed water is said
to help in digestion and increase the feeling of fullness, thus aiding the
weight loss journey. However, just consuming chia seeds in water is no
guarantee of weight loss. Experts suggest following a calorie-deficit diet
plan along with this weight loss hack for best results. WARNING: Chia
seeds may cause side effects in people with diabetes, high blood
pressure, allergies, or digestive issues. In addition, consuming many of
them may lead to weight gain.

6. 3. Eliminate Sugary Drinks Added sugar may very well be the single worst
ingredient in the diet today. Sugary beverages like soda have been
associated with an increased risk of many diseases. Staying away from
these beverages entirely can provide enormous long-term health
benefits. However, note that you should not replace soda with fruit
juice, as it can be just as high in sugar (Healthy beverages to drink
instead include water, green tea, lemon water, lemon ginger
tea, lemon and honey with warm water
4. Include these things in your diet. vegetables, including dark
green, red, orange, starchy, and other vegetables, grains, at least
half of which should be whole grains, fruits, with a focus on whole
fruits, proteins, such as lean meats, poultry, eggs, legumes, nuts,
soy products, and seafood, low fat or fat-free
dairy, including milk, yogurt, cheese, or fortified soy beverages,
healthful oils, such as olive oil, or canola oi
5. Eat fruit for your sweet tooth. If you think you want a cookie or some ice
cream, try eating an orange or apple (or any fruit you like) first. Tell
yourself you can always have the sweet treat, if you still want it after the
fruit. In most cases, you will be satisfied with the fruit, which provides
fiber and a lot of good nutrition
6. Only eat while sitting at a table without distractions. If you are used to
eating in your living room while watching television, this will feel like a
huge change. Watching the TV while eating causes you to be distracted,
not noticing how much food you are consuming. By only eating while
sitting at a table, this will also help to eliminate mindless eating on the
run or while cooking.
7. Eat Fiber-Rich Foods Eating fiber-rich foods may increase satiety, helping
you feel fuller for longer. Studies also indicate that one type of fiber,

7. viscous fiber, is particularly helpful for weight loss. It increases fullness
and reduces food intake. Viscous fiber forms a gel when it comes in
contact with water. This gel increases nutrient absorption time and slows
down the emptying of your stomach. Viscous fiber is only found in plant
foods. Examples include beans, oat cereals, Brussels sprouts, asparagus,
oranges and flax seeds. A weight loss supplement called glucomannan is
also very high in viscous fibe
8. Drink water regularly drinking water can help you eat less and lose
weight, especially if you drink it before a meal.one study in adults found
that drinking half a liter (17 ounces) of water about 30 minutes before
meals reduced hunger and lessened calorie intake participants who drank
water before a meal lost 44% more weight over a 12-week period
compared to those who did not. If you replace calorie-loaded drinks —
such as soda or juice — with water, you may see some serious results.
9. Balancing gut bacteria One emerging area of research is focusing on the
role of bacteria in the gut on weight management. The human gut hosts
a vast number and variety of microorganisms. Every individual has
different varieties and amounts of bacteria in their gut. Some types can
increase the amount of energy that the person harvests from food,
leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut, including:
• A wide variety of plants: Increasing the number of fruits, vegetables,
and grains in the diet will result in an increased fiber uptake and a more
diverse set of gut bacteria. People should try to ensure that vegetables
and other plant-based foods comprise 75 percent of their meal.
• Fermented foods: These enhance the function of good bacteria while
inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt,
tempeh, and miso all contain good amounts of probiotics, which help to
increase good bacteria. Researchers have studied kimchi widely, and
study results suggest that it has anti-obesity effects. Similarly, studies

8. have shown that kefir may help to promote weight loss in overweight
women.
• Prebiotic foods: These stimulate the growth and activity of some of the
good bacteria that aid weight control. Prebiotic fiber occurs in many
fruits and vegetables, especially chicory root, artichoke, onion, garlic,
asparagus, leeks, banana, and avocado. It is also in grains, such as oats
and barley.
10.Trying intermittent fasting Intermittent fasting (IF) is a pattern of eating
that involves regular short-term fasts and consuming meals within a
shorter time period during the day.Several studies Trusted Source have
indicated that short-term intermittent fasting, which is up to 24 weeks in
duration, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include the following:
• Alternate day fasting Trusted Source (ADF): Fast every other day and eat
normally on non-fasting days. The modified version Trusted
Source involves eating just 25–30 percent of the body’s energy needs on
fasting days.
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–
600 calories.
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour
window. For most people, the 8-hour window would be around noon to 8
p.m. A study on this method found that eating during a restricted period
resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a healthy eating pattern Trusted Source on non-fasting days
and to avoid over-eating.
11.Eating mindfully Mindful eating is a practice where people pay
attention to how and where they eat food. This practice can enable
people to enjoy the food they eat and maintain healthy diet. As most
people lead busy lives, they often tend to eat quickly on the run, in the

9. car, working at their desks, and watching TV. As a result, many people are
barely aware of the food they are eating.
Techniques for mindful eating include:
• Sitting down to eat, preferably at a table: Pay attention to the food and
enjoy the experience.
• Avoiding distractions while eating: Do not turn on the TV, or a laptop or
phone.
• Eating slowly: Take time to chew and savor the food. This technique
helps with weight loss, as it gives a person’s brain enough time to
recognize the signals that they are full, which can help to prevent over-
eating.
• Making considered food choices: Choose foods that are full of
nourishing nutrients and those that will satisfy for hours rather than
minutes.
THERE ARE NO QUICK fixes when it comes to
weight loss.
The best way to reach and maintain a healthy
weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and
vegetables, good-quality protein, and whole-grains.
It is also beneficial to exercise for at least 30
minutes every day.