Today on the internet, you can find a lot of information on how to lose weight quickly at home.Unfortunately, many suggestions are unreliable and have no scientific reasons.But this does not mean that there is no correct suggestion on how to lose weight at home quickly, efficiently and safely.Exists.And below you will find the 23 most effective of them.All tips presented have a strict scientific foundation.
Increase the amount of protein in the diet
The human body has to spend a lot of energy to digest the protein obtained from food.It has been established with protein, nutrition makes it possible to accelerate metabolism and burn 100 calories daily.
In addition, the protein dish is perfectly saturated.It is estimated that people who eat a lot of animal protein in a day consumes 400 calories less than those who ignore the product.
- The best way to increase the number of protein used is egg breakfast.It has been established that those who lose weight eating eggs for breakfast without bread and other carbohydrates that are easily digested to lose 65% faster than those who eat Bubbels for breakfast.
- The second method is the addition of milk serum to diet.In experiments it is shown that the use of serum protein regularly reduces fat deposition and increases muscle mass, which is why milk serum protein is a recommended product to eat before training for weight loss.
Use a solid product
The entire product consisting of one ingredient is the healthiest option.
Such products do not carry additional sugars instead of deep industrial processing derivatives.
As a rule, they penetrate well, supplying the body with all the necessary compounds.
It is important to understand that the entire product is not only fruits and vegetables, as many think, but animal products.A piece of chicken breast or boiled eggs is also a whole product.
Lead 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 chocolate fat, which is needed to increase energy consumption and burn conventional fat deposits.
- They fight chronic inflammation, which is one of the main prerequisites for overweight.
- They increase insulin sensitivity, which is very important for weight loss, as low vulnerability to this hormone - insulin resistance - is a direct path not only for diabetes, but also to a set of overweight.
- They help overcome abdominal obesity, which is fat deposition especially in the abdominal cavity.They treat non -alcoholic fatty liver hepatosis, which occurs in almost everyone with excess weight.
Another useful quality of omega-3 fatty acids is that weight loss is due to the fact that they improve mental condition and normalize sleep.And it is known that without a quiet emotional atmosphere and high night's rest, it is very difficult to lose weight.
Supports normal hydration
Proper weight is impossible without enough water regime.
Water accelerates calorie burning, normalizes hormone background, reduces appetite and taxes with other quality masses that are beneficial for weight loss.
Use black coffee without sugar
Like saturated animal fat, they plant coffee for a long time.He is considered a very dangerous drink.
However, today, scientists have proven that natural coffee is a rich source of antioxidants and other useful ingredients.And, in addition, he 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-ejetical conditions, but for weight loss.
It's just a useful coffee, you need to drink it properly.
In addition, keep in mind that coffee is a drink that must be eaten before training.Because this not only helps to lose weight faster, but also improve sports achievement, well -being throughout the lesson.
Drink green tea without sugar
Green tea without sweeteners accelerates fat burning.And especially in the stomach.The increase in fat deposit decay can reach 17%.
In addition, green tea is full of antioxidants that help relieve chronic inflammation in the body - one of the main causes of overweight.
That's just for green tea, it helps to lose weight and heal, you need to cook 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 useful properties for optimizing weight.
Use fermentation products
Foods that are highlighted, whether natural or sauerkraut, are rich in probiotics, which are indeed needed for weight loss.
The benefits of probiotics for normalizing weight are due to the fact that they increase the function of the intestinal microflora.It is very important, because people with overweight have different intestinal flora composition than those who are normal.
And if proper useful microflora helps to eliminate chronic inflammation, suppress appetite and delay the absorption of fat in the intestines, then the bacteria of those who need weight loss acts instead, do everything in their power so that human weight increases more.
Remember that the menu should include a sufficient number of prebiotics.
Saturated your diet with fiber
Plant fiber slows 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 less, without hunger.
In addition, fiber is required for intestinal microflora work, without optimal function which is not possible to lose weight.
Go to a low -carb diet
Low power circuits are the easiest and at the same time the most effective nutrition approach to weight loss.
Why this is, not difficult to understand.
Food with a minimum amount of carbohydrates makes it possible to reduce insulin levels.What is very important is to lose weight, as insulin hormones have three main qualities that contribute to a set of excess weight.These:
- acceleration of the accumulation of fatty acids in the cells of adipose tissue;
- changes in food behavior;
- Suppression of hormone production responsible for fat burning.
To date, some of the right dietary patterns have been developed to minimize the flow of carbohydrates into the body.These:
- Low -carb diet;
- Diet bezololovaya;
- Atkins diet;
- Ketogenic diet.
Include a product to clean the body in a diet
To quickly lose weight at home, try to clean your body.There are many products that contribute to detoxification.The main one is:
- Spirulina;
- Chlorella;
- Burdock root;
- 3 Indians (Amalaki, Bibhiyat, Haritaki);
- milk thistle.
Why is the body cleansing so important for weight loss?
- It helps normalize digestion, work liver, support the balance of the intestinal microflora.All of this leads to the fact that in an abnormal person's desire for sugar -ghas decreases, normal appetite, chronic constipation leads to fluid retention in the body.
- Reduces blood sugar and increases the body's sensitivity to insulin.
- Reduces chronic inflammation, without extremely difficult removal to lose weight.
In addition, keep in mind that many toxins, for example, heavy metals, are delayed in the body in adipose tissue.That is, larger reserves, more toxic substances in it.Therefore, for people with excessive fat deposits, the problem of removing toxins is very relevant.
Use weight supplements
The question of whether to take supplements to normalize the weight is open.You can answer it like this - and yes, and not.
NoIf you have too much hope for them.And against the background of the use of supplements, you do not want to change your life and diet, in the hope that this miraculous focus will do everything for you.
NoIf you tend to buy food supplements advertised for weight loss that does not pass any clinical trials.And, therefore, they may not only be useless, but also dangerous.
Yes.If you understand that there are some true supplements -are useful that helps to lose weight.But they just help, and do not work wonders.Such additives include:
- Asai Berries;
- Chia seeds;
- Reishi mushrooms.
Down with industrial products
Deep industrial processing products are what is needed to push especially weight loss and all who just want to maintain health.
Very large amounts of sugar, dangerous vegetable oils, various carcinogenic compounds - all of which offer you the most harmless cutlets or sugars provided by the industrial method.
Only sausages contain at least 9 compounds harmful to health.
Obviously, from all these "abundance" not only get fat, but also pain.
It has been established that in the developed world, people who often eat industrial processing products regularly receive about 15 tablespoons of sugar with them.And they don't suspect this.
As a result, these incredible amounts of sugar are an excuse for excessive weight that cannot be understood, and then diabetes, heart disease and cancer.
Certain damage is fine carbohydrates and everything they receive, for example, wheat flour and bread, baking, etc.
All of these products have a very high glycemic index and at the same time do not have any useful components in the entire carbohydrate, for example, fiber.
Avoid calories of liquid and fructose
The use of a large number of sweet drinks is one of the overweight hooks.
Not only does the sweet drink increase the use of sugar directly.They also mislead our brains.The fact is that the brain does not see fluid calories in the same way as a solid.Therefore, it requires the introduction of all those calories into the body he calculates, not understanding that he has eaten.
It is important to note that the dangers of not only sugar -rich sweet drinks and carry large amounts of calories, for example, tea with sugar or importance.But the drink is sweet, but the calories contain a little.Therefore, they are considered useful.This is a fruit juice full of fructose.
Yes, fructose is not in the literal sense.However, it is dangerous.And the dangers of fructose exceed the dangers of normal sugar.Includes in terms of gaining excess weight.
Remove harmful vegetable oils from your diet
Negative effects of vegetable oils such as corn, sunflower, soybeans, and others, are many shapes.
One of the main negative aspects is the violation of the ratio of omega-3 fatty acids and omega-6, where the usual use of many vegetable oils.
If it violates omega-3 balance: omega-6 in the body, chronic chronic inflammation occurs, which underlyes many serious diseases from diabetes to cancer.And, of course, the basis of weight gain.
Therefore, if you want to lose weight and improve your health in general, you should minimize the use of vegetable oil, except olive, coconut, avocado oil.
There can be no harmful products at home
In many experiments, it is evident that the weight of the homeowners directly depends on what products are stored in this home.
If in the fridge and on the shelves in the family kitchen can only find a healthy allocation option, they will be forced to eat it.
And what has been said doesn't mean at all in the house you need to keep a carrot.Of course, Crumbs-Carrots will not be too much.However, the right snack world is much more varied.
But various cookies, sausages and iris cannot be inside.
Don't focus on calorie calculation
Of course, the number of calories used daily affects human weight.However, simple calorie calculation on the forehead is usually useless.Moreover, it is dangerous, as it negatively affects the soul of people who lose weight, supporting it in persistent nervous tension.
Calories are not the same as calories.In addition, low -calories (fruit juice) can contribute to an additional set of pounds.
The practice of starvation
Alternatively, or relieving, hunger does not imply a long time, choosing physical and mental strength, rejecting food.But it allows you to lose weight perfectly and improve your health in general.
Proper hunger is done to ensure the conversion of metabolism from the use of carbohydrates to burn fat, and, in addition, helps reduce the amount of calories used daily, without exposing itself to starvation flour.
Use a small plate
It has been noted that people wear a full plate for themselves regardless of their size.At the same time, the feeling of fullness in the person also develops about the destruction of small and large plates.The main thing is to clean the dishes and see them.
That is why the use of small plates helps to lose weight, as the dish allows for less and at the same time eating.
Put your teeth in order
The presence of sources in the oral cavity does not increase health infections.However, to gain excess weight, the destroyed teeth are a huge problem.
The fact is that when it hurts a person to chew, he is practically unable to eat the products shown for weight loss.Of course, you can take a raw celery, cut it in a blender to the porridge and add a piece of beef that is chopped to this porridge.
Can.But, as a rule, this doesn't happen.And people with sick teeth begin to lean more on a variety of soft foods - on cereals, cookies, which are easy to soak into tea, and meatballs full of bread.
Obviously, such a diet does not lead to weight loss.
Brush the teeth after eating
It has been noted that brushing your teeth after eating reduces the desire for unnecessary snacks.
- First, many people feel sorry for pure 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 product used immediately after brushing the teeth leaves a lot of desired.
Practice high interval interval training and strength training
The big mistake of many weight, who wants to normalize weight not only with the help of proper nutrition, but also with support for physical training, is to concentrate only on cardio exercises, for example, regular lessons on exercise bikes.
Unfortunately, for weight loss, such physical education is ineffective.Yes, it has a positive effect on the work of the cardiovascular system, improves mental mood, improves durability, and others but weight loss helps very weakly.
This type of physical activity can change the body's hormone response to exercise and is therefore very effective for weight loss.
In addition to interval training, you need to be involved in strength training.Including women.
When you lose weight in the body, not only fat, but also the muscles melt.And they must be restored.
First, this is necessary to avoid harming the body.Look young and fit.
Second, it is a muscle tissue that is largely responsible for burning fat.And the smaller the amount, the slower there is a weight loss.
"Don't sit" on a diet.Just eat right!
The biggest drawback of almost all diets for weight loss is that they are almost never working in the long run.
Also.Some experts also consider the fact that "sitting on someone who is on a diet" as a sign that his weight in the future will only increase.
This situation is completely different if one "does not sit" on a certain diet with a temporary interval for it, but only eats properly.
In order for the suggestions to be given in this article on how to quickly and effectively lose weight at home, they work, they cannot "sit".You can't count the day before the end of a healthy lifestyle and wait for this suffering to end, and everything will return to it.
If you adopt such an approach, then everything will come back.Yes, and with the addition.
Therefore, those who want to lose weight correctly, first of all, should change their views, their assessment of their own personality and the role of food in their lives.
If this doesn't work in any way, then you need to admit to yourself that you have internal conflicts, dissatisfaction with reality, low self and other psychological problems that make you "break", "attack" rolls and quickly gain weight after you lose weight.
If this happens, then you need to understand and accept the fact that overweight problems for you are not located in the field of dietetic, but in psychology.And you do not need a specialist in proper nutrition, but a psychotherapist.