Today, on the internet, you can find a lot of information on how to lose weight quickly at home.Unfortunately, many of the recommendations are not reliable and have no scientific justifications.But that does not mean that there are no correct recommendations on how to lose weight at home quickly, efficiently and safely.There is.And below you will find 23 of the most effective of them.All the tips presented have a strict scientific base.
Increase the amount of protein in the diet
The human body is forced to spend a lot of energy to digest the protein obtained from food.It was established that, with proteins, nutrition allows to accelerate metabolism and burn 100 calories daily.
In addition, the protein meal saturates perfectly.It is estimated that people who eat many animal proteins in one day consume 400 calories less than those who neglect these products.
- A great way to increase the number of proteins consumed is a breakfast with eggs.It has been established that those who lose weight who eat eggs at breakfast without bread and other quickly digestible carbohydrates lose weight 65% faster than those who eat Bubbels at breakfast.
- The second method is the addition of milk serum to the diet.In experiments, it has been shown that regular use of serum protein reduces fat deposition and increases muscle mass, which is why whey protein is the product that is recommended to eat before weight loss training.
Use solid products
The whole products that consist of an ingredient are the healthiest choice.
These products do not carry additional sugars and are not derived from deep industrial processing.
As a rule, they saturate well, providing all the necessary compounds to the body.
It is important to understand that whole products are not just fruits and vegetables, as many think, but products of animal origin.A chicken -cooked chest or egg is also whole products.
Lead in fatty fish
There are many omega-3 acids in fatty fish.And this is one of the most useful compounds for weight loss.
- Omega-3 acids increase the concentration of brown fat needed to increase energy consumption and burn conventional fat deposits.
- They fight chronic inflammation, which is one of the main prerequisites to gain overweight.
- They increase insulin sensitivity, which is extremely important for losing weight, as low susceptibility to this hormone - insulin resistance - is a direct path not only for diabetes, but also to an overweight set.
- They help deal with abdominal obesity, ie fat deposition mainly in the abdominal cavity.They treat non -alcoholic fatty hepatosis, which occurs in almost all people with overweight.
Another useful quality of omega-3 fatty acids is regarding weight loss, it is due to the fact that they improve mental state and normalize sleep.And it is well known that, without an emotional and calm humor and a high quality night rest, it is extremely difficult to lose weight.
Normal Hydration Support
Sustainable correct weight is impossible without a proper water regime.
Water accelerates calorie burning, normalizes the hormonal background, reduces appetite and taxes with a mass of other qualities that are beneficial to weight loss.
Use Black Sugar Coffee
Like saturated animal fats, they demonized coffee for a long time.He was considered an extremely harmful drink.
However, to this day, scientists have proved that natural coffee is a rich source of antioxidants and other useful substances.And besides, it helps to lose weight.
Coffee improves energy status and speeds up calorie burning.Strengthening metabolism can reach 11%.
Coffee also helps stabilize the level of blood sugar, which is not only important for the treatment and prevention of type 2 diabetes and pre-abnormal state, but also for weight loss.
This is just that coffee is beneficial, you need to drink correctly.
Also, don't forget that coffee is the drink that should be consumed before training.As this not only helps to get rid of overweight faster, but also improves sports accomplishments, well -being throughout the lesson.
Drink Green Tea Without Sugar
Green tea without sweeteners accelerates fat burning.And especially in the abdomen.An increase in decay speed of fat deposits can reach 17%.
In addition, green tea is full of antioxidants that help eliminate chronic inflammation in the body - one of the main causes of overweight.
This is only for green tea, it helps to lose weight and cure, you need to cook it correctly.
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 optimizing weight.
Use fermented products
Featured food, whether natural yogurt or sauerkraut, is rich in probiotics, which are absolutely necessary for weight loss.
The benefits of probiotics to normalize the weight are due to the fact that they improve the work of the intestinal microflora.Which is extremely important because overweight people have a different composition from the intestinal flora compared to those whose weight is normal.
And if the correct useful microflora helps to eliminate chronic inflammation, restrict appetite and decrease fat absorption in the intestine, then bacteria of people who need weight loss act exactly the opposite, doing everything in their power so that human weight increases further.
Do not forget that the menu should include enough prebiotics.
Saturate your fiber diet
The plant fiber decreases the absorption of food and allows the stomach to maintain its filling longer after eating.This allows you to reduce your appetite and, as a result, eat remarkably smaller without hunger.
In addition, fiber is necessary for the work of the intestinal microflora, without the ideal operation of which it will not be possible to lose weight.
Go to low diet -carb
Low -carament power circuits are the simplest and at the same time the most effective food approach to weight loss.
Because that's how it is not difficult to understand.
Foods with a minimum amount of carbohydrates make it possible to reduce the level of insulin.Which is extremely important to lose weight, as insulin hormone has three main qualities that contribute to an overweight set.That:
- Acceleration of fatty acid accumulation in adipose tissue cells;
- change in eating behavior;
- Suppression of hormone production responsible for burning fat.
To date, several proper nutrition patterns have been developed to minimize the flow of carbohydrates in the body.That:
- low diet low -carb;
- Bezogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Include products to clean the body on the diet
To lose weight quickly at home, try to clean the body.There are many products that contribute to detoxification.The main ones are:
- Spirulina;
- Chlorella;
- Bardana root;
- 3 Indian fruits (Amalaki, Bible, Haritaki);
- Milk thistle.
Why is body cleansing so important for weight loss?
- It helps normalize digestion, liver work, supports the balance of intestinal microflora.All of this leads to the fact that in a person an abnormal desire of sweets decreases, appetite normalizes, chronic constipation leads to fluid retention in the body.
- Reduces blood sugar and increases the sensitivity of the body to insulin.
- Reduces chronic inflammation without the elimination of which it is very difficult to lose weight very strongly.
In addition, it should be remembered that many toxins, for example, heavy metals, are delayed in the body in adipose tissue.That is, the most bulky reserves, the most toxic substances in them.Therefore, for people with excess fat deposits, the problem of getting rid of toxins is especially relevant.
Use weight loss supplements
The question of whether it is necessary to take dietary supplements to normalize the weight remains open.You can answer like this - and yes, and no.
No.If you have many hopes for them.And in the context of using additives, you don't want to change your life and diet, hoping this pile of miracles do everything for you.
No.If you tend to buy eating supplements announced for weight loss that have not passed any clinical trial.And therefore, they may not only be useless, but even dangerous.
Yes.If you understand that there are some really useful additives that help you lose weight.But they only help and do not work miracles.Such additives include:
- Asai berries;
- Chia seeds;
- Reishi mushroom.
Below with industrialized products
Deep industrial processing products are what is necessary mainly to refuse weight loss and all those who just want to maintain health.
The immense amount of sugar, harmful vegetable oils, a variety of carcinogenic compounds - all offers the most harmless coasty or sweet prepared by the industrial method.
Only sausage contains at least 9 hazardous health compounds.
Obviously, of all this "abundance", not only gets fat, but also gets sick.
It has been established that in developed countries around the world, people who regularly eat industrial processing products regularly receive about 15 teaspoons of sugar with them.And they don't even suspect it.
As a result, this incredible amount of sugar becomes the reason for the incomprehensible excess of weight and then diabetes, heart and cancer disease.
Private damage are refined carbohydrates and everything they receive, for example, flour and bread, cooking, etc.
All of these products have a terribly high glycemic index and, at the same time, are absolutely devoid of any useful component that is in whole carbohydrates, for example, fiber.
Avoid liquid calories and fructose
Consumption of a large number of several sweet drinks is one of the excess -weight trigger hooks.
Not only do these sweet drinks directly increase sugar consumption.They also deceive our brain.The fact is that the brain does not notice the liquid calories in the same way as the solid.Therefore, it requires the introduction of all these calories into the body where he was counting, not understanding that he had already eaten.
It is important to note that the danger is not just those sweet drinks that are rich in sugars and carry a significant number of calories, for example, tea with sugar or stake.But those drinks that are sweet, but calories contain a little.Therefore, they are considered useful.These are fruit juices that are full of fructose.
Yes, fructose does not have the literal meaning of the word.However, it is harmful.And the damage of fructose surpasses the damage of ordinary sugar.Including in terms of gaining overweight.
Remove harmful vegetable oils from your diet
The negative effects of vegetable oils such as corn, sunflower, soy etc.are multifaceted to health.
One of the main negative aspects is the violation of the proportion of omega-3 and omega-6 fatty acids, to which the regular use of many vegetable oils leads.
In case of violation of omega-3 balance: omega-6 in the body, a slow chronic inflammation occurs underlying many serious diabetes diseases to cancer.And, of course, the base of excess weight gain.
Therefore, if you want to constantly lose weight and improve health in general, minimize the consumption of vegetable oils, except for olive oil, coconut and avocado oil.
There should be no harmful products in the house
In numerous experiments, it has been proved that the weight of the House inhabitants depends directly on which products are stored in this house.
If in the refrigerator and the shelves of the kitchen family members can find only healthy provision options, they will be forced to eat them.
And what has been said does not mean any of this in the house you need to maintain a carrot.Obviously, crumbs will not be superfluous either.However, the world of correct snacks is much more diverse.
But the variety of cookies, sausages and iris should not be in it.
Do not focus on calculating calories
Obviously, 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.In addition, it is harmful as it negatively affects the psyche of a lost person, supporting it in constant nerve tension.
The calories are not equal to calories.In addition, low -caloric foods (the same fruit juices) can contribute to a set of extra pounds.
Practice hunger in waterfall
Intermittent or cascade hunger does not imply some long physical and mental forces, refusing food.But it allows you to lose weight perfectly and improve health in general.
Correctly performed cascade hunger ensures the exchange of carbohydrate use metabolism to burn fat and, in addition, helps to reduce the number of calories used per day, without exposing themselves to hunger flour.
Use small signs
Note that people impose complete plates on their own, regardless of their size.At the same time, the feeling of satiety in a person also develops approximately it with the devastation of a small and large plate.The main thing is to clean the plate and see it.
This is why using small dishes helps you lose weight, because these dishes make it possible to eat less and at the same time eat.
Place your teeth in order
The presence of sources in the oral cavity does not add health infection.However, to gain overweight, the destroyed teeth are a particularly large problem.
The fact is that when it hurts a person to chew, he can hardly eat the products that are shown for weight loss.Obviously, you can take a raw celery, cut it into a blender in a porridge state and add a piece of meat cooked to this porridge.
He can.But as a rule, it doesn't happen.And people with sick teeth start to lean more and more in a variety of soft foods - in cereals, cookies, which are easy to dive into tea and bread -filled meatballs.
Obviously, this diet does not lead to weight loss.
Brush your teeth after eating
It should be noted that teeth brushing after eating reduces the desire for harmful unnecessary snacks.
- First, many people feel pity on the pure teeth.And they try not to do this as long as possible.Especially if there is a tendency to develop caries.
- Secondly, the taste of the products used immediately after brushing your teeth leaves much to be desired.
Practice high intensity exercises of intervals and strength
A big mistake of many lose weight, which want to normalize weight not only with the help of proper nutrition, but also with the support of exercise, is to focus attention only on cardio training, for example, a common lesson on an exercise bike.
Unfortunately, for weight loss, this physical education is ineffective.Yes, it has a positive effect on the work of the cardiovascular system, improves mental mood, increases resistance, etc.But weight loss helps extremely weakly.
This type of physical activity visibly alters the body's hormonal response to training and is therefore very effective for weight loss.
In addition to interval training, you need to get involved in strength exercises.Including women.
Losing weight in the body, not only fat but also the muscles melting.And they must be restored.
Firstly, this is necessary not to harm the body.It looks young and fit.
Secondly, it is muscle tissue that is widely responsible for burning fat.And the smaller its volume, the slower there is a decrease in weight.
"Don't feel" on a diet.Just eat right!
The biggest disadvantage of almost every weight loss diets is that they almost never work in the long run.
Furthermore.Some experts even consider "sitting a person on a diet" as a omen that their weight in the future will only increase.
The situation is in a completely different way if a person "does not sit" in a certain diet with a temporary interval strictly verified to him, but simply begins correctly.
For the recommendations provided in this article on how to lose quickly and effectively at home, they worked, they cannot be "seated".You cannot calculate the days before the end of a healthy lifestyle and expect these sufferings to end, and everything will return to your circles.
If you practice this approach, everything will really return.Yes, and with an addition.
Therefore, those who really want to lose weight, first of all, must change their worldview, their assessment of their own personality and the role of food in their lives.
If this does not work at all, you need to admit that you have internal conflicts, dissatisfaction with reality, low self -esteem and other psychological problems that make you "break", "attack" the rollers and gain weight quickly after you managed to lose a little weight.
If this is the case, you need to understand and accept the fact that the problem of overweight for you is not in the field of dietary, but in the field of psychology.And you don't need a proper nutrition specialist, but a psychotherapist.