Today you can find a lot of information on how to lose weight at home quickly.Unfortunately, many of the recommendations are unreliable and have no scientific justification.But that does not mean that there are no accurate recommendations on how to lose weight quickly at home, efficiently and safe.There are and below you will find 23 of the most effective of them.All the tips presented have a strict scientific basis.
Increase the amount of protein in the diet
The human body is forced to spend a lot of energy on the digestion of the protein taken from the food.It is proven that with protein, food makes it possible to speed up metabolism and burn 100 calories a day.
In addition, the protein meal is perfectly saturated.It is estimated that people who eat a lot of animal protein within a day consume 400 calories less than those who neglect such products.
- A great way to increase the number of proteins consumed is an egg breakfast.It has been proven that those who lose weight that eat eggs for breakfast without bread and other soluble carbohydrates rapidly lose weight 65% faster than those who eat bubbels for breakfast.
- The second method is the addition of milk serum to the diet.The experiments showed that regular use of protein in serum reduces fat deposition and increases muscle mass, which is why milk serum protein is the product recommended to eat before training for weight loss.
Use solid products
Whole products consisting of an ingredient are the healthiest choice.
Such products do not carry extra sugars and are not derivatives of deep industrial processing.
As a rule, they are well saturated, supplying the body with all the necessary compounds.
It is important to understand that whole products are not just fruits and vegetables, as many think, but animal products.Part of the chicken breast or boiled egg is also whole products.
Lead to greasy fish
There are many omega-3 acids in fatty fish.And this is one of the most useful compounds for losing weight.
- Omega-3 acids increase the concentration of brown fat, which is needed to increase energy consumption and the burning of conventional fat deposits.
- They fight chronic inflammation, which is one of the main prerequisites to gain excess weight.
- They increase insulin sensitivity, which is extremely important for weight loss, as low sensitivity to this hormone - insulin resistance - is a direct way not only to diabetes but also for an excess weight.
- They help to cope with abdominal overweight, that is, the deposition of fat mainly in the abdominal cavity.They treat non -alcoholic fatty liver hepatosis, which develops in almost all people with overweight.
Another useful quality of omega-3 fatty acids is about losing weight is due to the fact that they improve the mental state and normalize sleep.And it is known that without even a quiet emotional mood and high quality night rest, it is extremely difficult to lose weight.
Support normal hydration
Correct consistent weight is impossible without an adequate water regime.
Water accelerates calorie burning, normalizes hormonal background, reduces appetite and taxes with a mass of other qualities that are useful for weight loss.
Use black coffee without sugar
Like saturated animal fats, they demonized the coffee for a long time.He was considered an extremely harmful drink.
However, to date, scientists have proven that natural coffee is a rich source of antioxidants and other beneficial substances.And, in addition, it helps to lose weight.
Coffee improves energy status and accelerates calorie burning.Strengthening metabolism can reach 11%.
Coffee also helps to stabilize blood sugar levels, which is not only important for the treatment and prevention of type 2 diabetes and pre-abibery condition, but for weight loss.
This is just that coffee is useful, you need to drink it properly.
In addition, remember that coffee is a drink that should be consumed before training.Since this not only helps to get rid of excess weight faster, but it also improves sports achievements, doing well during learning.
Drink green tea without sugar
Green Teajaj without any sweeteners accelerates the burning of fat.And mainly in the abdomen.An increase in the speed of decaying fat deposits can reach 17%.
Moreover, green tea is packed with antioxidants that help eliminate chronic inflammation in the body - one of the leading causes of excess weight gain.
This is just so that green tea, it helps to lose weight and heal, you need to cook it properly.
Use more spices
In the world, there are a large number of spices that accelerate metabolism, suppress appetite, treat chronic inflammation, normalize blood sugar.And have other properties that are useful for weight optimization.
Use fermented products
Separated food, whether it is natural yogurt or cabbage, are rich in probiotics, which are absolutely necessary for weight loss.
The benefits of probiotics to normalize weight are due to the fact that they improve the work of the intestinal microflora.Which is extremely important, as people with excess weight have a different composition of intestinal flora compared to those whose weight is normal.
And if accurate useful microflora helps eliminate chronic inflammation, inhibiting appetite and slowing the absorption of fats in the gut, then the bacteria of people who need weight loss act exactly the opposite, performing everything in their power so that human weight can grow even more.
Remember that the menu should include a sufficient number of prebiotics.
Saturate your diet with fiber
Plant fiber slows the absorption of food and allows the stomach to maintain its filling for longer after eating.This allows you to reduce your appetite and, as a result, eat significantly less, without suffering from hunger.
Moreover, fiber is needed for the work of the intestinal microflora, without whose optimal operation it will not be possible to lose weight.
Go to the low fuel diet
Low care circuits are the simplest and at the same time the most effective dietary approach to weight loss.
Why this is so, it is not difficult to understand.
Eating with a minimal amount of carbohydrates makes it possible to lower insulin levels.What is extremely important for weight loss, as the insulin hormone has three main qualities that contribute to an excess weight.This:
- Accelerating the accumulation of fatty acids in adipose tissue cells;
- change in food behavior;
- Suppressing the production of hormones responsible for burning fat.
So far, some models of proper nutrition have been developed to minimize the flow of carbohydrates in the body.This:
- Ordinary low fuel diet;
- Bezogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Include products for body cleaning in diet
To quickly lose weight at home, try to cleanse the body.There are many products that contribute to detoxification.The main ones are:
- Spirulina;
- chlorella;
- Root of burial;
- 3 Indian fruit (Amalaki, Bibhiyat, Haritaki);
- The milk thistle.
Why is the body cleaning so important for losing weight?
- It helps to normalize digestion, liver function, supports the balance of the intestinal microflora.All this leads to the fact that in a person an abnormal commodity for sweets decreases, appetite normalizes, chronic constipation leads to fluid retention in the body.
- It reduces blood sugar and increases the body's sensitivity to insulin.
- Reduces chronic inflammation, without the elimination of which it is very difficult to lose very difficult weight.
In addition, it should be remembered that many toxins, for example, heavy metals, are delayed in the body in the adipose tissue.That is, the most voluminous reserves, the most toxic substances in them.Therefore, for people with excess fat deposits, the problem of giving up toxins is especially important.
Use weight loss supplements
The question of whether it is necessary to get dietary supplements to normalize weight remains open.You can answer that - and yes, and no.
No.If you have a lot of hope for them.And against the backdrop of using additives, you do not want to change your life and diet, hoping that this pile of miracles will do everything for you.
No.If you tend to buy any dietary advertised for weight loss that has not passed any clinical evidence.And, therefore, they can not only be useless but also dangerous.
Yes.If you realize that there are some useful additives that help to lose weight.But they just help, and no wonders work.Such additives include:
- ASAI berries;
- Chia seeds;
- Reishi mushrooms.
Down with industrialized products
Deep industrial processing products are what is necessary to reject both weight loss and all those who simply want to maintain health.
The extraordinary amount of sugars, harmful vegetable oils, a variety of carcinogenic compounds - all of this offers you the most harmless box or candy prepared by the industrial method.
Only sausage contains at least 9 health -threatening compounds.
Of course, from all this "abundance" not only becomes fat but also get sick.
It has been proven that in developed countries around the world, people who regularly eat industrial processing products regularly receive about 15 tablespoons of sugar with them.And they don't even doubt that.
As a result, this tremendous amount of sugar becomes the reason for the incomprehensible excess weight, and then diabetes, heart disease and cancer.
Special damage is refined carbohydrates and everything they receive, for example, wheat flour and bread, baking, etc.
All of these products have an extremely high index of glycemia and at the same time are absolutely free from any useful ingredients that are in whole carbohydrates, for example, fiber.
Avoid liquid calories and fructose
Consuming a large number of different sweet drinks is one of the overweight shocks.
Not only does sweet drinks directly increase sugar consumption.They also cheat our brains.The fact is that the brain does not perceive liquid calories in the same way as solid.Therefore, it requires the introduction of all those calories in the body he was counting on, not realizing that he had already eaten.
It is important to note that the risk is not just those sweet drinks that are rich in sugars and maintain a considerable number of calories, for example, sugar tea or pins.But those drinks that are sweet, but calories contain little.Therefore, they are considered useful.These are fruit juices that are filled with fructose.
Yes, the fructose is non -essential in the literal sense of the word.However, it is harmful.And fructose damage exceeds the damage of ordinary sugar.Involved in the direction of gaining excess weight.
Remove harmful vegetable oils from your diet
The negative effects of such vegetable oils as corn, sunflower, soybean, etc., is multifaceted for health.
One of the main negative aspects is the violation of the ratio of omega-3 and omega-6 fatty acids, which uses regular use of many vegetable oils.
In case of omega-3 balance violation: Omega-6 in the body, a slow chronic inflammation occurs, which highlights many serious diseases from diabetes in cancer.And, of course, the basis of excess weight gain.
Therefore, if you want to lose weight steadily and improve your health in general, you should minimize the consumption of vegetable oils, in addition to olive, coconut, avocado oil.
There should be no harmful home products
In numerous experiments, it was proved that the weight of the residents of the house depends directly on those products are stored in this house.
If in the refrigerator and shelves in the members of the kitchen family can only find healthy security opportunities, they will be forced to eat them willingly.
And what is said does not mean that at home you have to keep a carrot.Of course, crumbs-carrots will not be too much.However, the world of the correct foods is much more diverse.
But the variety of cookies, sausages and iris should not be in it.
Do not focus on calorie calculation
Of course, the number of calories consumed per day affects the weight of the human body.However, a simple calorie calculation on the forehead is usually useless.Moreover, it is harmful, as it adversely affects the psyche of a person who loses weight, supporting him on constant nervous tension.
Calories are not equal to calories.Moreover, low -calorie foods (the same fruit juices) can contribute to a series of extra pounds.
Practice cascading hunger
Hungry, or hunger cascading does not mean some long, choosing physical and mental forces, refusing food.But it allows you to lose weight perfectly and improve health in general.
Certain cascading hunger ensures the passage of metabolism from the use of carbohydrates to burnt fats, and, in addition, helps reduce the number of calories used per day, without exposing itself to hunger flour.
Use small plates
It is noted that people place full plates for themselves, regardless of their size.At the same time, the feeling of satiety in a person also develops approximately the same as the destruction of a small, large plate.The main thing is to clean the dish and see it.
This is why using small tiles helps to lose weight because such dishes make it possible to eat less and at the same time eat.
Put the teeth in order
The presence of springs in the oral cavity does not add health infection.However, to gain excess weight, destroyed teeth are a particularly big problem.
The fact is that when it hurts a person to chew, he can practically not eat those products that are shown for weight loss.Of course, you can get a raw celery, cut it into a blender in a porridge state and add a piece of boiled beef to this porridge.
I can.But, as a rule, this does not happen.And people with sick teeth begin to bend more and more in a variety of soft foods - in cereals, cookie, which is easy to dip in tea, and bread -filled meatballs.
Of course, such a diet does not lead to weight loss.
Brush your teeth after you have eaten
It is noted that brushing your teeth after eating reduces the desire for unnecessary harmful foods.
- First, many people feel bad about clean teeth.And they try not to do so as long as possible.Especially if there is a tendency to develop caries.
- Second, the taste of products used immediately after brushing teeth leaves much to be desired.
Practice high -intensity training and strength exercises
A big mistake of many weight loss, which want to normalize weight not only with the help of proper nutrition but also with support for physical exercise is to focus only on cardio training, for example, a common lesson on a bike.
Unfortunately, for losing weight, such physical education is ineffective.Yes, it has a positive effect on the work of the cardiovascular system, improves mental mood, increases endurance, etc.But weight loss helps extremely poorly.
This type of physical activity changes significantly the body's hormonal response to training and is therefore so effective for weight loss.
In addition to interval training, you should be involved in strength exercises.Including women.
When you lose weight in the body, not only fat, but also muscle melting.And they have to be reset.
First, this is necessary so as not to damage the body.Look young and capable.
Second, it is the muscle tissue that is mainly responsible for burning fats.And the smaller its volume, the slower there is a weight loss.
"Don't sit" in a diet.Just eat properly!
The biggest obstacle of almost all weight loss diets is that they almost never work in the long run.
Moreover.Some experts even consider the very fact of "lowering a person to a diet" as an omen that his weight in the future will increase alone.
The situation is in a completely different way if a person "does not sit" in a certain diet with a temporary interval strictly verified for him, but simply eats correctly.
In order for the recommendations given in this article on how to quickly and effectively lose weight at home, they worked, they cannot "sit".You cannot calculate the days before the end of a healthy lifestyle and wait for these suffering to end, and everything will return to its circles.
If you practice such an approach, then everything will really come back.Yes, and with an addition.
Therefore, those who want to lose weight really, first of all, must change their worldview, their appreciation for their personality and the role of food in their lives.
If this does not work in any way, then you have to accept yourself that you have internal conflicts, dissatisfaction with reality, low self -esteem, and other psychological problems that make you "break", "attack" the rolls and gain rapidly after you have lost little weight.
If this is the case, then you need to understand and acknowledge the fact that the problem of excess weight for you is not in the field of diet, but in the field of psychology.And you do not need a specialist in the right nutrition, but a psychotherapist.