Today you can find a lot of information on how to quickly lose weight at home.Unfortunately, many of the recommendations are not reliable and have no scientific excuses.But this does not mean that there are no right recommendations on how to quickly lose weight at home at home quickly and safely.They exist.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 consume a lot of energy to absorb the protein derived from food.Nutrition has been found to be able to accelerate metabolism and burn 100 calories a day.
In addition, protein foods perfectly saturate.It is believed that people who eat a lot of animal protein 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.Those who weaken who eat eggs for breakfast without bread and other quickly digestible carbohydrates have been found to lose 65% faster than those who eat grandmothers for breakfast.
- The second method is the addition of milk serum to the diet.The experiments have shown that regular use of serum protein reduces fat deposition and increases muscle mass, which is why protein from milk serum is the product that is recommended to eat before weight loss workout.
Use solid products
Whole products consisting of one ingredient are the best choice.
Such products do not carry additional sugars and are not derivatives of deep industrial processing.
As a rule, they are well saturated, delivering the body 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 boiled chicken breast or egg are also entire products.
Lead
There are many omega-3 acids in fat fish.And this is one of the most helpful weight loss compounds.
- Omega-3 acids increase the concentration of brown fat, which is necessary to increase energy consumption and burn conventional fat deposits.
- They fight chronic inflammation, which is one of the main prerequisites for gaining excess weight.
- They increase insulin sensitivity, which is extremely important for weight loss, since low sensitivity to this hormone - insulin resistance - is a direct path not only to diabetes but also to a set of excess weight.
- They help to cope with obesity of the abdomen, that is, the deposition of fat mainly in the abdominal cavity.They treat non -alcoholic fatty hepatosis of the liver, which occurs in almost all people with excess weight.
Another useful quality of omega-3 fatty acids is in terms of weight loss due to the fact that they improve the mental state and normalize sleep.And it is well known that without even peaceful emotional mood and high quality night break, it is extremely difficult to lose weight.
Support normal hydration
Sustainable proper weight is impossible without adequate water regime.
Water accelerates calorie burning, normalizes the hormonal background, reduces appetite and taxes with mass of other qualities that are beneficial for weight loss.
Use black coffee without sugar
Like saturated animal fat, they demonize coffee for a long time.It was considered an extremely harmful drink.
However, to this day, scientists have proven that natural coffee is a rich source of antioxidants and other nutrients.And in addition, it helps you 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-abetic condition, but also for weight loss.
This is that coffee is useful, you have to drink it properly.
In addition, remember that coffee is a drink that should be consumed before exercise.As this not only helps to get rid of excess weight faster, it also improves sports achievements, well to be in the whole lesson.
Drink green tea without sugar
Green tea without any sweeteners accelerates fat burning.And mainly in the abdomen.Increasing the rate of disintegration of fat deposits can reach 17%.
In addition, green tea is full of antioxidants that help to eliminate chronic inflammation in the body - one of the main causes of excess weight.
It's just for green tea, it helps you lose weight and heal, you need to prepare it properly.
Use more spices
There are a large number of spices in the world that accelerate metabolism, suppress appetite, treat chronic inflammation, normalize blood sugar.And they have other properties that are useful for weight optimization.
Use fermented products
Recommended food, whether natural yogurt or sauerkraut, are rich in probiotics that are absolutely necessary for weight loss.
The benefits of weight normalization probiotics 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 the intestinal flora compared to those whose weight is normal.
And if the right beneficial microflora helps to eliminate chronic inflammation, limit appetite and slow down the absorption of fat in the intestine, then the bacteria of people in need of weight loss act the opposite, performing everything in their strength so that the human weight increases even more.
Remember that the menu should include a sufficient number of prebiotics.
Saturate your diet with fiber
Vegetable fibers slow down the absorption of food and allow the stomach to keep its filling longer after eating.This allows you to reduce your appetite and, as a result, to eat noticeably less without suffering from hunger.
In addition, fiber is necessary for the work of the intestinal microflora, without the optimal functioning, which will not be possible to lose weight.
Go on a low coal diet
Low -quality power chains are the simplest and at the same time the most effective dietary approach to weight loss.
Why this is not difficult to understand.
Food with a minimum amount of carbohydrates makes it possible to reduce the level of insulin.What is extremely important for weight loss, as the insulin hormone has three basic qualities that contribute to a set of excess weight.This:
- acceleration of the accumulation of fatty acids in the cells of the adipose tissue;
- change in food behavior;
- Suppression of the production of hormones responsible for burning fat.
To date, several models of proper nutrition have been developed to minimize the flow of carbohydrates in the body.This:
- ordinary diet with a low car;
- Diet of Bezogol;
- Atkins diet;
- A ketogenic diet.
Include body cleaning products into the diet
To lose weight quickly at home, try to clean your body.There are many products that contribute to detoxification.The main ones are:
- Spirulina;
- chlorella;
- Burdok root;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milk thistle.
Why is body cleansing so important for weight loss?
- It helps to normalize digestion, liver function, maintain the balance of the intestinal microflora.All this leads to the fact that in a person abnormal longing for sweets decreases, appetite normalizes, chronic constipation leads to the retention of fluids in the body.
- Reduces blood sugar and increases the body's sensitivity to insulin.
- Reduces chronic inflammation without eliminating, which is very difficult to lose weight very much.
In addition, it should be remembered that many toxins, for example, heavy metals, slow down in the body in adipose tissue.That is, the more volume reserves, the more toxic substances in them.Therefore, for people with excess fat deposits, the problem of getting rid of toxins is particularly up -to -date.
Use weight loss supplements
The question of whether it is necessary to take nutritional supplements to normalize weight remains open.You can answer this - and yes, and no.
NoIf you have too much hopes for them.And against the background of using supplements, you do not want to change your life and diet, hoping that this monster pile will do everything for you.
NoIf you are inclined to buy advertised dietary supplements for weight loss that have not undergone clinical trials.And therefore they can not only be useless, but even dangerous.
Yes.If you understand that there are some really useful supplements that help to lose weight.But they only help and do not do miracles.Such supplements include:
- Axai fruits;
- Chia seeds;
- Reishi sponge.
Down with industrialized products
Products with deep industrial processing are what they need to give up first and foremost by both weight loss and anyone who just wants to maintain health.
The huge amount of sugars, harmful vegetable oils, a variety of carcinogenic compounds - all of this offers you the most obscene hob or candy prepared by the industrial method.
The sausage itself contains at least 9 compounds dangerous to health.
Obviously, of all this "abundance" not only is fat but also becomes ill.
It has been found 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 that.
As a result, this incredible amount of sugar becomes the cause of the incomprehensible excess weight and then diabetes, heart disease and cancer.
The special damage is refined carbohydrates and everything they get, for example, wheat flour and bread, baking, etc.
All of these products have a terribly high glycemic index and at the same time are absolutely devoid of all useful components that are in whole carbohydrates, for example, fiber.
Avoid liquid calories and fructose
Consumption of a large number of different sweet drinks is one of the hooks of the trigger with excess weight.
Not only are sweet drinks increasing the consumption of sugar directly.They also mislead our brain.The fact is that the brain does not perceive liquid calories in the same way as the hard.Therefore, this requires the introduction of all those calories in the body he relies on does not understand that he has already eaten.
It is important to note that the danger is not only those sweet drinks that are rich in sugars and carry a significant number of calories, such as sugar or bet tea.But those drinks that are sweet but calories contain a little.They are therefore considered useful.These are fruit juices that are full of fructose.
Yes, fructose is not in the literal sense of the word.However, this is harmful.And the harm of fructose exceeds the harm of ordinary sugar.Including the accumulation of excess weight.
Remove harmful vegetable oils from your diet
The negative effects of such vegetable oils as corn, sunflower, soy, etc. are multifaceted for health.
One of the main negative aspects is the impairment of the ratio of omega-3 and omega-6 fatty acids, to which the regular use of many vegetable oils leads.
In the event of a violation of the balance of Omega-3: Omega-6 in the body, slow chronic inflammation occurs, which underlies many serious diseases from diabetes to cancer.And, of course, the basis of gaining weight.
Therefore, if you want to lose weight constantly and improve your health as a whole, you should minimize the consumption of vegetable oils, except for olive, coconut, avocado oil.
There should be no harmful products in the house
Many experiments have been shown that the weight of the residents of the house depends directly on what products are stored in this house.
If in the refrigerator and on the shelves in the family members of the kitchen can only find healthy opportunities to provide, they will be forced to eat them.
And what is said does not mean that you have to keep a carrot in the house.Of course, Crumbs-Carrots will also not be superfluous.However, the world of the right snacks is much more diverse.
But the variety of cookies, sausages and iris should not be in it.
Do not focus on calculating calories
Of course, the number of calories consumed per day affects the weight of the human body.Usually, calculating calories in the forehead is usually useless.Moreover, this is harmful as it has a negative effect on a person's psyche by weight loss, supporting him in constant nervous tension.
The calories are not equal to the calories.In addition, low -calorie foods (the same fruit juices) can contribute to a set of extra pounds.
Practice cascade fasting
Hunger interrupted or cascading does not mean some long ones, choosing physical and mental powers, refusing food.But it allows you to lose weight perfectly and improve your health in general.
Properly done cascading fasting ensures that the passage of metabolism from the use of carbohydrates to burning fats and in addition helps to reduce the number of calories used per day without exposing the flour to hunger.
Use small plates
It is noted that people impose full plates on themselves, regardless of their size.At the same time, the feeling of satiety in a person also develops approximately the same with the devastation of a small plate and large.The main thing is to clean the plate and see it.
Therefore, the use of small plates helps you to lose weight because such dishes allow them to eat less and at the same time eat.
Put your teeth in order
The presence of sources in the oral cavity does not add a health infection.However, to gain excess weight, destroyed teeth are a particularly big problem.
The fact is that when it hurts to chew, he or she cannot eat those products that are shown for weight loss.Of course, you can pick up raw celery, cut it into a blender to a porridge state and add a sliced piece of boiled beef to this slurry.
Can.But as a rule, this does not happen.And people with diseased teeth are beginning to rest more and more on different soft foods - on cereals, cookies that are easy to soak in tea, and meatballs full of bread.
Obviously such a diet does not lead to weight loss.
Brush your teeth after eating
It is noted that brushing your teeth after eating reduces longing for harmful unnecessary snacks.
- First, many people regret clean teeth.And they try not to do this as long as possible.Especially if there is a tendency to develop caries.
- Second, the taste of the products used immediately after brushing the teeth leaves a lot to be desired.
Practice high -intensity interval training and strength exercises
A big mistake of a lot of weight loss that want to normalize weight not only with the help of proper nutrition, but also with the support for exercise, is to concentrate attention only on cardio workouts, for example, a simple lesson on an exercise motorcycle.
Unfortunately, for weight loss such physical education is ineffective.Yes, this has a positive effect on the work of the cardiovascular system, improves mental mood, increases endurance, etc.But weight loss helps extremely weakly.
This type of physical activity noticeably changes the hormonal response to the body of training and is therefore so effective for weight loss.
In addition to interval training, you should get involved in strength exercises.Including women.
When you lose weight in the body, not only fat, but the muscles melts.And they must be restored.
First, it is necessary to prevent damage to the body.They look young and fit.
Second, muscle tissue is largely responsible for fat burning.And the smaller its volume, the more slow the weight is.
"Don't sit" on a diet.Just eat properly!
The biggest disadvantage of almost all weight loss diets is that they almost never work in the long run.
Besides.Some experts even consider the very fact that they "sit down on a diet" as a omen, that his weight in the future will only increase.
The situation is completely different if one "does not sit" on a particular diet with a strictly checked interval for it, but simply eats properly.
To make the recommendations given in this article on how to quickly and effectively lose weight at home, they worked, they cannot be "seated".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 addition.
Therefore, those who want to lose weight really, 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 in any way, then you have to admit that you have internal conflicts, dissatisfaction with reality, low self -esteem and other psychological problems that cause you to "break", "attack" rollers and quickly gain weight after you have been able to lose a little.
If so, then you need to understand and accept the fact that the problem of excess weight is not in the field of dietary, but in the field of psychology.And you do not need a specialist in proper nutrition, but a psychotherapist.