Today on the Internet, you can find a lot of information on how to lose weight quickly at home.Unfortunately, many recommendations are unreliable and without any scientific justification.But this does not mean that there is no accurate recommendation on how to lose weight at home quickly, effectively and safely.Existence.And below you will find 23 of them most effective.All the tips are presented with a strict scientific basis.
Increase the amount of protein in the diet
The human body is forced to spend a lot of energy to digest proteins obtained from food.It has been determined that with protein, nutrition helps accelerate metabolism and burn 100 calories per day.
In addition, the protein meal is completely saturated.It is estimated that people who eat a lot of animal proteins in a day consumes less than 400 calories compared to those who neglect those products.
- A great way to increase the amount of protein consumed is an egg breakfast.It has been identified that people who lose their eggs to eat breakfast without bread and digestive carbohydrates are 65% faster than those who eat bubbels for breakfast.
- The second method is to add milk serum to the diet.In experiments, it has been proven that the use of serum protein often reduces fat deposits and increases muscle mass, which is why the protein of milk serum is recommended to eat before exercise to lose weight.
Use solid products
The entire product includes a component of the healthiest choice.
Such products do not bring additional sugar and not the derivative of deep industrial processing.
As a rule, they are well saturated, providing the body with all the necessary compounds.
It is important to understand that the whole product is not only fruit and vegetables, as many people think, but also animal products.A piece of boiled chicken breast or egg is also the whole product.
Leading Fat Fish
There are lots of omega-3 acids in fatty fish.And this is one of the most useful compounds to lose weight.
- Omega-3 acid increases the concentration of brown fat, necessary to increase energy consumption and burn common fats.
- They resist chronic inflammation, one of the main prerequisites to gain excess weight.
- They enhance the sensitivity to insulin, which is extremely important for weight loss, because this hormone low sensitivity - insulin resistance - is a direct road not only for diabetes, but also a collection of excess weight.
- They help cope with abdominal obesity, meaning the deposition of fat mainly in the abdominal cavity.They treat non -alcoholic liver liver disease, which takes place in most people with excessive weight.
Another useful quality of omega-3 fatty acids is related to weight loss is due to the fact that they improve mental state and normalize sleep.And it is known that there is no emotional mood even calm and high overnight, very difficult to lose weight.
Normal hydration support
Sustainable weight is not possible without adequate water regime.
Water increases the speed of burning calories, normalization of hormonal platforms, reduces appetite and taxes on the amount of other qualities that are beneficial for weight loss.
Use black coffee without sugar
Like saturated animal fats, they destroyed coffee for a long time.He is considered an extremely harmful drink.
However, to this day, scientists have shown that natural coffee is a rich source of antioxidants and other useful substances.And, in addition, he helps to lose weight.
Coffee improves energy and increases calorie burning speed.Enhancing metabolism can reach 11%.
Coffee also helps stabilize blood sugar levels, which is not only important for the treatment and prevention of type 2 diabetes and quantitative money, but also losing weight.
It is just a good coffee, you need to drink correctly.
Also, do not forget that coffee is a drink must be consumed before training.Because this not only helps to get rid of the weight that exceeds faster, but also improves sports achievements, good throughout the lesson.
Drink green tea without sugar
Green tea without any sweeteners accelerate burning fat.And mainly in the abdomen.The increase in the decaying rate of fat deposits can reach 17%.
In addition, green tea is complete with antioxidants that eliminate chronic inflammation in the body - one of the main causes of excess weight gain.
It is just for green tea, he helps to lose weight and heal, you need to cook correctly.
Use more spices
In the world, there are a large number of spices that increase metabolism, prevent appetite, treat chronic inflammation, and normalize blood sugar.And there are other useful properties to optimize weight.
Use fermented products
Foods stand out, whether it is natural yogurt or sauerkraut, very rich in probiotics, this is absolutely necessary for weight loss.
The benefit of biological products to normalize weight is due to the fact that they improve the work of the intestinal microflora.This is extremely important, because people with excess weight have different components of the intestinal flora compared to those of normal weight.
And if the micro system is useful to help eliminate chronic inflammation, restrain appetite and slow down the absorption of fat in the intestine, the bacteria of those who need to lose weight accurately, perform everything in their strength so that human weight increases further.
Do not forget that the menu should include a sufficient amount of prebiotic.
Satest your diet with fiber
Fiber slows food absorption and allows the stomach to maintain longer fillings after eating.This allows you to reduce your appetite and therefore, eat less significantly, without hunger.
In addition, fibers are necessary for the work of the intestinal microflora, without the optimal function that it will not be able to lose weight.
Go to low diet
Low energy circuits are the simplest and at the same time approach the most effective diet to lose weight.
Why is this so, it's not difficult to understand.
Food with a minimum amount of carbohydrate helps reduce insulin levels.It is extremely important for weight loss, because the hormone of insulin has three main qualities that contribute to a collection of excess weight.This:
- accelerated accumulation of fatty acids in fat tissue cells;
- changes in food behavior;
- Inhibiting the production of hormones is responsible for burning fat.
So far, some appropriate nutritional models have been developed to minimize the carbohydrate line into the body.This:
- Conventional low diet;
- Bezogolovaya diet;
- Atkins diet;
- Ketogen diet.
Including products to clean the body in the diet
To quickly lose weight at home, try to clean the body.There are many products that contribute to detoxification.The main ones are:
- spirulina;
- Chlorella;
- roots burden;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milk thistle.
Why is the body cleaning so important to lose weight?
- It helps normal digestion, liver work, supports the balance of intestinal microflora.All this leads to the fact that in one person, abnormal cravings decreased, normal appetite, chronic constipation leads to retention of liquids in the body.
- Reducing blood sugar levels and increases the body's sensitivity to insulin.
- Reducing chronic inflammation, without removal is very difficult to lose weight.
In addition, it should be remembered that many toxins, for example, heavy metals, delayed in the body in adipose tissue.That is, more reserves, more toxic substances in it.Therefore, for those with excess fat deposits, the problem of eliminating toxins is especially related.
Use additional weight loss
The question is needed to supplement the diet to normalize weight or not.You can answer it like this - and yes, and no.
ARE NOT.If you have too much hope for them.And in the context of using additives, you do not want to change your life and diet, hope that this fairy map will do everything for you.
ARE NOT.If you tend to buy any advertising dietary supplements to lose weight without passing any clinical trial.And, so they may not only be useless, but also dangerous.
Correct.If you understand that there are some really useful additives to help lose weight.But they only help, and do not do miracles.Such additives include:
- Asai fruit;
- Chia seeds;
- Reishi mushroom.
Down with industrialized products
The products of deep industrial treatment are what is necessary to refuse mainly both weight loss and all those who just want to maintain health.
Huge amounts of sugar, harmful vegetable oil, a range of cancer -causing compounds - all this provides you with the most harmless beef or candy made by industrial methods.
The sausage contains at least 9 dangerous compounds for health.
Obviously, from all this "richness" not only fat but also sick.
It was established that in developed countries in the world, people who regularly eat industrial processing products regularly receive about 15 teaspoons of sugar with them.And they don't even doubt this.
As a result, this incredible amount of sugar became a reason for unprofitable excess weight, and then diabetes, heart disease and cancer.
The special harm is refined carbohydrates and everything they receive, for example, flour and bread, grill, etc.
All of these products have terrible high glycemic index and at the same time do not have any useful ingredients in all carbohydrates, for example, fiber.
Avoid liquid calories and fructose
The consumption of a large number of different sweet drinks is one of the excess weight hooks.
Not only sweet drinks increase the consumption of sugar directly.They also deceive our brain.The fact is that the brain does not notice the amount of liquid calories like solids.Therefore, it requires to introduce all the calories into the body he is relying on, not understanding that he has eaten.
It is important to note that the danger is not just sweet drinks rich in sugar and bring a significant amount of calories, for example, tea with sugar or shares.But the drinks are sweet, but calories are a bit.Therefore, they are considered useful.These are fruit juices complete with fructose.
Yes, fructose is not not in the literal sense of this word.However, it is harmful.And the harmful effects of fructose beyond the harmful effects of normal sugar.Including excess weight gain.
Remove harmful vegetable oils from your diet
The negative effects of vegetable oils such as corn, sunflower, soybean, etc., are many aspects of health.
One of the most negative aspects is violating the ratio of omega-3 fatty acids and omega-6, which regularly use many vegetable oils.
In the case of Omega-3 balance violation: Omega-6 in the body, chronic inflammation occurs slowly, as a basis for many serious diseases from diabetes to cancer.And, of course, the surplus weight gain facility.
Therefore, if you want to lose weight regularly and improve health status in general, you should minimize the consumption of vegetable oil, except for olive oil, coconut, butter oil.
There should not be harmful products in the house
In many experiments, it has proven that the weight of the residents of the house directly depends on the products stored in this house.
If in the refrigerator and on the kitchen shelves, family members can only find healthy options, they will be forced to eat them.
And what has been said does not mean that you need to keep a carrot in your home.Of course, Crumbs-Carrots will not be redundant.However, the world of snacks is much more diverse.
But the variety of biscuits, sausages and iris should not be there.
Do not focus on calculating calories
Of course, the number of calories consumed every day affects the weight of the human body.However, a simple calculation of calories on the forehead is usually useless.Moreover, it is harmful, because it negatively affects the psychology of a person who lose weight, supporting him in constant nervous tension.
Calo is not equal to calories.Moreover, low -Calorie food (the same fruit juice) can contribute to a collection of additional tables.
Practicing hunger floor
Not continuous, or layered, hungry does not include some long forces, physical and mental choices, rejection of food.But it allows you to lose weight perfectly and improve health in general.
Exactly implementing the starvation to ensure the conversion of metabolism from the use of carbohydrates to fat burning, and, in addition, help reduce the amount of calories used every day, without exposure to hunger.
Use small sheets
It should be noted that people impose full panels for them regardless of their size.At the same time, the feeling of fullness in a person also develops approximately the same with the devastation of a small and large plate.The main thing is to clean the sheet and see it.
That is why the use of small sheets helps to lose weight, because such dishes can eat less and at the same time eat.
Put your teeth in order
The presence of sources in the oral cavity does not add health infections.However, to gain excess weight, destroyed teeth are a particularly big problem.
In fact, when it hurt a person to chew, he could not eat products displayed to lose weight.Of course, you can take a rough celery, cut it in a blender to the state of porridge and add a piece of boiled beef to this porridge.
Maybe.But, as prescribed, this does not happen.And people with dental teeth began to rely on a variety of soft foods - on cereals, biscuits, easy to soak in tea and meatballs filled with bread.
Obviously, such a diet does not lead to weight loss.
Brush your teeth after eating
It should be noted that brushing after eating reduces cravings for unnecessary snacks.
- First, many people feel sorry for pure teeth.And they try not to do this as long as possible.Especially if tend to develop tooth decay.
- Secondly, the taste of the products is used immediately after brushing to teeth leaving many desired things.
Practice training high time and strength exercises
A big mistake for many people who lose weight, who want to normalize weight not only with the help of proper nutrition, but also with the support for physical exercises, is to focus only on cardiovascular training, for example, a regular lesson about a exercise bike.
Unfortunately, to lose weight, such physical education is ineffective.Yes, it has a positive impact on the work of the cardiovascular system, improves mental mood, increases durability, etc.But losing weight is extremely weak.
This type of physical activity is noticeable to change the body's hormonal reaction to training and therefore very effective to lose weight.
In addition to training time, you need to participate in strength exercises.Including women.
When losing weight in the body, not only fat, but also muscles melt.And they must be restored.
Firstly, this is necessary to not harm the body.Look young and fit.
Secondly, it is the muscle tissue responsible for the largely for burning fat.And the smaller its weight, the slower the weight decreases.
"Don't sit" in a diet.Just eat it right!
The biggest drawback of almost all diets to lose weight is that they almost never work for a long time.
More than that.Some experts even consider the reality of sitting in a person in a diet as an omen that his weight in the future will only increase.
The situation in a completely different way if a person does not sit in a certain diet with a temporary time is strictly verified for her, but just eat correctly.
In order for the recommendations to be made in this article on how to lose weight quickly and effectively at home, they worked, they could not be the sitting.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 circle.
If you practice such an approach, everything will really return.Yes, and with an addition.
Therefore, those who want to lose weight, first, should change their worldview, their assessment of their own personality and the role of food in their lives.
If this fails in any way, you need to admit that you have internal conflicts, dissatisfaction with reality, low self -esteem and other psychological problems that make you break, attack, attack rolls and quickly gain weight after you lose a little weight.
If this is the case, then you need to understand and accept the fact that the weight problem exceeds you is not in the field of diet, but in the field of psychology.And you do not need an appropriate nutrition expert, but a psychotherapist.