Today, you can find a lot of information on the Internet on how to lose weight at home quickly.Unfortunately, many recommendations are not reliable and do not have scientific reasons.But this does not mean that there is no right recommendation on how to lose weight quickly, efficiently and safely at home.Exist.And below 23 most effectively find them.All 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 obtained from food.It has been found that nutrition with proteins allows metabolism and per day burning 100 calories.
In addition, the protein meal is perfectly saturated.It is estimated that people who consume a lot of animal protein daily consume 400 calories like those who neglect such products.
- The great way to increase the number of proteins consumed is egg breakfast.It has been found that those who lose eggs for breakfast without bread and other fast -digest carbohydrates are 65% faster than those who eat for breakfast.
- The second method is to add milk serum to the diet.The experiments have shown that regular use of serum protein reduces fat deposition and increases muscle mass, so milk serum protein is the product recommended before losing weight.
Use solid products
The whole healthy choice is a complete product of a ingredient.
Such products do not carry additional sugars, not the derivatives of deep industrial processing.
As a general rule, they are well saturated and the body is provided with all the necessary compounds.
It is important to understand that whole products are not only fruits and vegetables, as many think, but also animal products.A piece of cooked chicken breast or egg is also a complete product.
Drive the fatty fish
There are many omega-3 acids in fatty fish.And this is one of the most useful compounds of weight loss.
- Omega-3 acids increase the concentration of brown fats, which is needed to increase energy consumption and burn traditional fat deposits.
- They fight against chronic inflammation, which is one of the main prerequisites for obtaining overweight.
- They increase the sensitivity to insulin, which is extremely important for weight loss, since low sensitivity to hormone - insulin resistance - is a direct way to diabetes but also a set of excessive weight.
- They help to cope with abdominal obesity, that is, fat deposition primarily in the abdominal cavity.It is treated with non -alcoholic oily liver hepatosis, which is done in almost all overweight people.
Another useful quality of omega-3 fatty acids is the reason for weight loss to improve the mental state and normalize sleep.And it is well known that without a relaxed emotional atmosphere and high quality night rest, it is extremely difficult to lose weight.
Support normal hydration
Sustainable correct weight is impossible without a proper water system.
Water accelerates calories, normalizes the hormonal background, reduces appetite and taxes with other features that are beneficial for weight loss.
Use black coffee without sugar
Like saturated animal fats, coffee has been demonized for a long time.He was considered an extremely harmful drink.
To date, however, scientists have shown that natural coffee is a source of rich antioxidants and other useful substances.And it also helps you lose weight.
Coffee improves energy and accelerates calories.Strengthening metabolism can reach 11%.
Coffee also promotes stabilization of blood sugar, which is important not only for the treatment and prevention of type 2 diabetes and the aietic condition, but also for weight loss.
It's just that coffee is useful, you need to drink correctly.
In addition, remember that coffee is the drink that needs to be consumed before training.As this not only helps to get rid of faster, it also improves the results of the sport throughout the hour.
Drink green tea without sugar
Green tea accelerates fat burning without sweetener.And primarily in the abdomen.The increase in fat deposits can reach 17%.
In addition, green tea is full of antioxidants that promote the elimination of chronic inflammation in the body - one of the main reasons for obtaining overweight.
It's just for green tea, helps you lose weight and healing, you need to cook correctly.
Use more spices
There are many spices in the world that accelerate metabolism, suppress appetite, treat chronic inflammation, and normalize blood sugar.And have other properties that are useful to optimize weight.
Use fermented products
Priority foods, be it natural yogurt or cabbage, are rich in probiotics that are absolutely necessary for weight loss.
Probiotics The benefits of normalizing weight are due to the fact that they improve the work of the intestinal microflora.Which is extremely important, since people of excessive weight have different compositions of intestinal flora than those with normal weight.
And if the correct useful microflora promotes chronic inflammation, appetite and absorption of fats in the intestine, then the bacteria of people who lose weight is exactly the opposite and do their best to increase human weight even more.
Remember that the menu must contain a sufficient number of prebiotics.
Complete your diet with fiber
Plant fiber slows down the absorption of the food and allows the stomach to keep the charge for a longer period of meals.This allows you to reduce your appetite and, as a result, noticeably less, without suffering.
In addition, fiber is required for the work of the intestinal microflora without losing weight without optimum functioning.
Go to a low carbos diet
Low body circuits are the simplest and, at the same time, the most effective dining approach to weight loss.
Why this is not difficult to understand.
Food with a minimum amount of carbohydrates allows you to reduce insulin levels.Which is extremely important for weight loss, as the insulin hormone has three main properties that contribute to the excess weight.This:
- Acceleration of the accumulation of fatty acids in adipose tissue cells;
- Changes in the food of food;
- Obtaining the production of hormones responsible for burning fats.
To date, many appropriate nutritional samples have been developed to minimize the flow of carbohydrates into the body.This:
- usual low carb diet;
- Bezogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Includes the cleaning of products in the diet
To lose weight at home, try to clean the body.Many products contribute to detoxification.The most important are:
- Spirulina;
- Chlorella;
- Burdock root;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milkality.
Why is it so important to clean your body for weight loss?
- It helps to normalize digestion, liver work, and supports the balance of the intestinal microflora.All of this leads to a decrease in a person in a person, the appetite normalizes, and chronic constipation leads to the retention of the body fluid.
- It reduces blood sugar levels and increases body sensitivity to insulin.
- Reduces chronic inflammation without eliminating it is very difficult to lose weight.
It should be remembered that many toxins, such as heavy metals, are delayed in the body of adipose tissue.That is, the more extensive reserves, the more toxic substances.Therefore, for people with excessive fat deposits, the problem of getting rid of toxins is particularly relevant.
Use weight loss supplements
To normalize weight, the question is whether you need the -dietary supplements.So you can answer it - and yes, and no.
Not.If you have too much hope for them.And you don't want to change your life and your diet in the background of additives, hoping that this miracle will do everything for you.
Not.If you are willing to buy any advertised dietary supplement for weight loss that has not done clinical trials.And that's why they are not only useless but also dangerous.
Yes.If you understand that there are useful additives that will help you lose weight.But they just help and don't work with miracles.Such additives are as follows:
- Asai berries;
- Chia seeds;
- Reishi mushroom.
With downward industrialized products
Deep industrial -processed products are what is needed to reject weight loss and all those who just want to maintain health.
Huge amounts of sugars, harmful vegetable oils, various carcinogenic compounds - which offers the most harmless slice or candy produced by the industrial method.
The sausage itself contains at least 9 compounds that are dangerous to health.
Obviously, this "abundance" will not only become fat but also sick.
It has been found that people who regularly consume industrial processing products in the developed countries of the world are regularly approx.They get 15 teaspoons of sugar.And they don't even suspect it.
As a result, this incredible amount of sugar becomes an incomprehensible excessive weight and then the cause of diabetes, heart and cancer.
Especially the damage to sophisticated carbohydrates and everything they get, such as wheat flour and bread, baking, etc.
These products have an extremely high glycemic index and, at the same time, are not completely useful in full carbohydrates such as fiber.
Avoid liquid calories and fructose
Consumption of many different sweet drinks is excessive trigger hooks.
It is not just that sweet drinks directly increase the consumption of sugar.They also mislead our brains.The thing is that the brain does not detect liquid calories in the same way as solid.Therefore, it requires the introduction of all calories into the body he expects and does not understand that he has eaten.
It is important to note that the danger is not only sweet drinks that are rich in sugars and carry a significant number of calories, such as tea with sugar or stakes.But the drinks that are sweet, but the calories contain a bit.Therefore, they are considered useful.These are fruit juices full of fructose.
Yes, fructose is not literally.However, this is harmful.And fructose damage exceeds the usual sugar damage.Including obtaining overweight.
Remove harmful vegetable oils from your diet
Vegetable oils such as corn, sunflower, soybeans, etc.Its negative effects are diverse.
One of the main negative considerations is violation of the proportion of omega-3 and omega-6 fatty acids, which lead to regular use of many vegetable oils.
In the case of an omega-3 balance: Omega-6 in the body occurs slow chronic inflammation, which is the basis of many serious diseases, from diabetes to cancer.And, of course, the basis of excessive weight gain.
Therefore, if you want to lose weight continuously and generally improve your health, you should minimize the consumption of vegetable oils except olives, coconut, avocado oil.
The house should not be harmful products
In many experiments, the weight of the residents of the house is directly dependent on which products are stored in this house.
If you only find healthy care on the shelves in the refrigerator and the kitchen family, they will be forced to eat.
And what they said does not mean that you have to keep a carrot in the house.Of course, the Crumbs Carrots will not be unnecessary either.However, the world of correct snacks is much more diverse.
But the diversity of cookies, sausages and iris should not be included.
Do not focus on calculating calories
Of course, the number of calories consumed daily affects the weight of the human body.However, simple calculation of calories on the forehead is usually useless.In fact, it is harmful because it negatively affects the psyche of weight loss and supports him with constant nervous tension.
Calories are not equal to calories.In addition, low -calorie foods (the same juices) can contribute to a series of extra pounds.
Practice the staggered starvation
Periodic or staggered starvation does not mean that the selection of physical and mental forces is to deny food.But this allows you to lose weight perfectly and usually improve your health.
Properly performed staggered starvation ensures the use of carbohydrates from switching to burning fats and also helps to reduce the number of daily calories without exposing themselves to the flour of hunger.
Use small plates
It should be noted that people write full plates for themselves, regardless of their size.At the same time, a sense of saturation of man develops approximately the same as the destruction and large value of a small plate.The most important thing is to clean the disc and see it.
This is the reason why the use of small plates will help you lose weight, as such foods allow you to eat less and at the same time allow meals.
Put your teeth in order
The presence of sources in the oral cavity does not increase health infection.However, to achieve overweight, destroyed teeth are particularly a major problem.
The thing is, when you chew, you can't eat the products that are shown to lose weight.Of course, you can buy a raw celery, cut off in a blender into an oatmeal condition, and add a chopped cooked beef into this porridge.
Can.But usually this doesn't happen.And people with sick teeth are increasingly willing to have a variety of soft foods - cereals, cookies that are easy to soak in tea and bread -filled meatballs.
Obviously, such a diet does not lead to weight loss.
Wash your teeth after a meal
It should be noted that brushing after a meal reduces the desire for harmful unnecessary snacks.
- First of all, many people regret clean teeth.And they try not to do this for as long as possible.Especially if you tend to develop caries.
- Second, the taste of the products used immediately after brushing leaves much to be desired.
Practice high intensity interval workouts and strength exercises
The big mistake of a lot of weight loss who normalizes not only with the help of proper nutrition, but also with the support of physical exercises, is to focus attention only on cardio training, such as a regular lesson on a coaching bike.
Unfortunately, such physical education is ineffective in terms of weight loss.Yes, it has a positive effect on the work of the cardiovascular system, improves mental mood, increases perseverance, etc.But weight loss helps extremely poorly.
This type of physical activity noticeably changes the body's hormonal reaction to training and is therefore so effective for weight loss.
In addition to interval workouts, you need to make efforts.Including women.
If you lose weight in the body, not only fat but also muscles melt.And they have to be restored.
First of all, this is needed not to harm the body.Look young and fit.
Second, muscle tissue is largely responsible for burning fats.And the smaller the volume, the slower the weight decreases.
"Don't sit" for diet.Just eat well!
The biggest disadvantage of almost every diet for weight loss is that they almost never work in the long run.
Plus.Some experts even consider the fact that "one person was sitting in a diet" as an omen that will only increase their future weight.
The situation is completely different if a person "does not sit" on a certain diet that has a strictly controlled temporary interval, but simply eats correctly.
In order to make the recommendations given in this article, how to lose weight, work, they cannot "sit" at home quickly and efficiently.You can't calculate the days before the end of a healthy lifestyle and wait for these suffering to end and everything returns to your circle.
If you practice such an approach, then everything really returns.Yes, and with a supplement.
Therefore, those who, first and foremost, really want to lose weight must change their worldview, evaluation of their own personality, and the role of food in the lives of food.
If this does not work in any way, you have to admit that internal conflicts, dissatisfaction with reality, low self -esteem and other psychological problems that "break", "attack" the coils and lose weight after losing weight.
If this is the case, you must understand and accept the fact that the problem of excessive weight lies in the field of diet but in the field of psychology.And you do not need a proper nutritionist, but a psychotherapist.