Today on the Internet, you can find a lot of information about how to lose weight quickly at home.Unfortunately, many of the recommendations are not reliable and have no scientific justifications.But this does not mean at all that there are no correct recommendations on how to lose weight in the home quickly, efficiently and safely.Exist.And then you will find 23 of the most effective.All the advice 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 in digesting the protein obtained from food.It has been established that with proteins, nutrition makes it possible to accelerate metabolism and burn 100 calories per day.
In addition, protein flour is perfectly saturated.It is estimated that people who eat many animal proteins in one day consume 400 calories less than those who neglect these products.
- An excellent way to increase the amount of protein consumed is an egg breakfast.It was established that those who lose weight that eat breakfast eggs without bread and other rapid digestible carbohydrates lose weight 65% faster than those who eat breakfast bubbles.
- The second method is the addition of whey of milk to the diet.The experiments show that the regular use of serum protein reduces fat deposition and increases muscle mass, so milk protein is the product that is recommended to eat before training to lose weight.
Use solid products
The complete products that consist of an ingredient are the healthiest option.
These products do not carry additional sugars and are not derived from deep industrial processing.
As a general rule, they saturate well, providing the body with all the necessary compounds.
It is important to understand that complete products are not only fruits and vegetables, as many think, but animal products.A piece of chicken or boiled egg are also entire 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, which is necessary to increase energy consumption and burn conventional fat deposits.
- They fight against chronic inflammation, which is one of the main prerequisites to increase excess weight.
- They improve insulin sensitivity, which is extremely important to lose weight, since low susceptibility to this hormone, insulin resistance, is a direct path not only to diabetes, but also excess weight.
- They help deal with abdominal obesity, that is, fat deposition mainly in the abdominal cavity.They treat the hepatosis of the non -alcoholic fatty liver, which takes place in almost all people with excess weight.
Another useful quality of omega-3 fatty acids is due to the fact that they improve mental state and normalize sleep.And it is well known that without an even calm emotional mood and a high quality night break, it is extremely difficult to lose weight.
Support normal hydration
The correct sustainable weight is impossible without an adequate water regime.
Water accelerates calorie burning, normalizes the hormonal background, reduces appetite and taxes with a mass of other qualities that are beneficial for weight loss.
Use black coffee without sugar
Like saturated animal fats, they demonized coffee for a long time.It was considered an extremely harmful drink.
However, for today, scientists have shown that natural coffee is a rich source of antioxidants and other useful substances.And, in addition, he helps lose weight.
Coffee improves energy status and accelerates calorie burning.Strengthening metabolism can reach 11%.
Coffee also helps stabilize blood sugar level, which is not only important for the treatment and prevention of type 2 diabetes and the preaibetic state, but for weight loss.
That is just that coffee is beneficial, you must drink it correctly.
In addition, do not forget that coffee is the drink that should be consumed before training.Since this not only helps get rid of excess weight faster, but also improves sports achievements, either throughout the lesson.
Drink green tea without sugar
Green tea without edulcorants accelerates fat burning.And mainly in the abdomen.An increase in the speed of decomposition 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 increasing excess weight.
That is only for green tea, he helps lose weight and heal, he must cook it correctly.
Use more spices
In the world, there are a lot of spices that accelerate metabolism, suppress appetite, treat chronic inflammation, normalize blood sugar.And have other properties that are useful to optimize weight.
Use fermented products
Outstanding food, whether natural yogurt or chucrut, are rich in probiotics, which are absolutely necessary for weight loss.
The benefits of probiotics to normalize weight are due to the fact that they improve the work of intestinal microflora.Which is extremely important, since people with excess weight have a different composition of the intestinal flora compared to those whose weight is normal.
And if the correct useful microflora helps eliminate chronic inflammation, stop the appetite and slow the absorption of fats in the intestines, then the bacteria of the people who need weight loss act exactly the opposite, performing everything in their power so that the human weight increases even more.
Do not forget that the menu should include a sufficient number of prebiotics.
Sature your fiber diet
The plant fiber slows down the absorption of food and allows the stomach to maintain its filling for longer after eating.This allows you to reduce your appetite and, as a result, eat remarkably less, without suffering hunger.
In addition, fiber is necessary for the work of intestinal microflora, without the optimal functioning of which it will not be possible to lose weight.
Go to a low carbohydrate diet
Low task power circuits are simpler dietary approaches and at the same time as simpler weight loss and at the same time.
Why this is so, it is not difficult to understand.
Foods with a minimum amount of carbohydrates make it possible to reduce insulin level.What is extremely important to lose weight, since insulin hormone has three main qualities that contribute to a set of excess weight.This:
- Acceleration of fatty acid accumulation in adipose tissue cells;
- change in food behavior;
- Suppression of the production of hormones responsible for burning fat.
To date, several adequate nutrition patterns were developed to minimize carbohydrate flow in the body.This:
- ordinary diet low in carbohydrates;
- Bezogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Include products to clean the body in 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;
- Burdock Root;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milk thistle.
Why is body cleaning so important for weight loss?
- It helps normalize digestion, liver work, admits the balance of intestinal microflora.All this leads to the fact that in a person an abnormal desire of sweets decreases, appetite is normalized, chronic constipation leads to fluid retention in the body.
- Reduces blood sugar and increases body sensitivity to insulin.
- It reduces chronic inflammation, without the elimination from which it is very difficult to lose very hard weight.
In addition, it should be remembered that many toxins, for example, heavy metals, are delayed in the body in adipose tissue.That is, as many more bulky reserves, the more toxic substances in them.Therefore, for people with excessive 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 it that way, and yes, and no.
No.If you have too many hope for them.And in the context of the use of additives, you do not want to change your life and diet, with the hope that this miraculous battery does everything for you.
No.If you tend to buy dietary supplements announced for weight loss that has not approved any clinical trial.And, therefore, they may not only be useless, but even dangerous.
Yeah.If you understand that there are some really useful additives that help lose weight.But they only help and do not work miracles.Such additives include:
- Asai berries;
- Chia seeds;
- Reishi fungus.
Below with industrialized products
The products of deep industrial processing are what is necessary to mainly reject weight loss and all those who only want to maintain health.
The immense amount of sugars, harmful vegetable oils, a variety of carcinogenic compounds: all this offers the chop or a more harmless candy prepared by the industrial method.
The sausage alone contains at least 9 hazardous health compounds.
Obviously, of all this "abundance" not only puts fat, but also gets sick.
It was established that in the developed countries of the world, people who regularly eat industrial processing products regularly receive around 15 teaspoons of sugar with them.And they don't even suspect this.
As a result, this incredible amount of sugar becomes the reason for excess incomprehensible weight, and then diabetes, heart disease and cancer.
The particular damage is refined carbohydrates and everything they receive, for example, wheat flour and bread, baking, etc.
All these products have a terribly high glycemic index and at the same time they are absolutely devoid of any useful component that is in entire carbohydrates, for example, fiber.
Avoid liquid calories and fructose
The consumption of a large number of various sweet drinks is one of the triggering hooks of excess weight.
Not only that sweet drinks increase sugar consumption directly.They also deceive our brain.The fact is that the brain does not perceive liquid calories in the same way as solid.Therefore, it requires the introduction of all those calories in the body with which he had, without understanding that he had already eaten.
It is important to keep in mind that danger is not just those sweet drinks that are rich in sugars and have a significant number of calories, for example, tea with sugar or stake.But those drinks that are sweet, but calories contain a bit.Therefore, they are considered useful.These are fruit juices that are full of fructose.
Yes, fructose is not running in the literal sense of the word.However, he is harmful.And fructose damage exceeds ordinary sugar damage.Including in terms of increasing excess weight.
Eliminate harmful vegetable oils from your diet
The negative effects of vegetable oils such as corn, sunflower, soybeans, etc., are multifaceted for health.
One of the main negative aspects is the violation of the ratio of omega-3 and omega-6 fatty acids, to which the regular use of many vegetable oils leads.
In case of rape of omega-3 balance: Omega-6 in the body, there is a slow chronic inflammation, which underlies many serious cancer diabetes diseases.And, of course, the basis of excessive weight gain.
Therefore, if you want to constantly lose weight and improve the general state of health, it must minimize the consumption of vegetable oils, with the exception of olive oil, coconut and avocado.
There should be no harmful products in the house
In numerous experiments, it was shown that the weight of the inhabitants of the house depends directly on which products are stored in this house.
If in the refrigerator and on the shelves of the kitchen family, family members can only find healthy provision options, they will be forced to eat them Willy.
And what has been said does not mean at all that in the house you need to maintain a carrot.Of course, crispy-carrots 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.
Does not concentrate on the calculation of calories
Of course, the number of calories consumed per day affects the weight of the human body.However, a simple calculation of calories on the forehead is usually useless.In addition, he is harmful, since he negatively affects the psyche of a weight losing person, supporting him in constant nerve tension.
Calories are not equal to calories.In addition, low qualification foods (the same fruit juices) can contribute to a set of kilos of more.
Practice hunger in waterfall
Intermittent, or in cascade, hunger does not imply some lengths, selecting physical and mental forces, rejecting food.But it allows you to lose weight perfectly and improve health in general.
Cascade starring correctly ensures the change in metabolism from the use of carbohydrates to burning fats and, in addition, helps reduce the amount of calories used per day, without exposing yourself to hunger flour.
Use small dishes
It is observed that people impose full plates for 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 and large plate.The main thing is to clean the dish and see it.
That is why the use of small dishes helps lose weight, because such dishes make it possible to eat less and at the same time eat.
Put your teeth in order
The presence of sources in oral cavity does not add health infection.However, to gain excess weight, destroyed teeth are a particularly large problem.
The fact is that when it hurts a person to chew, he cannot eat those products that are shown to lose weight.Of course, you can take a raw celery, cut it into a blender to a state of porridge and add a piece of boiled meat to this porridge.
Can.But, as a rule, this does not happen.And people with sick teeth begin to bow more and more in a variety of soft foods: in cereals, cookies, which is easy to soak up in tea and meatballs full of bread.
Obviously, such diet does not lead to weight loss.
Brush your teeth after eating
It is observed that tooth brushing after eating reduces the desire for harmful unnecessary snacks.
- First, many people feel sorry for pure teeth.And try not to do this as long as possible.Especially if there is a tendency to develop decay.
- Second, the taste of the products used immediately after brushing your teeth leaves much to be desired.
Practice high intensity intervals training and strength exercises
A great mistake of many to lose weight, who want to normalize the weight not only with the help of adequate nutrition, but also with support for physical exercises, is to concentrate attention only on cardiovascular training, for example, an ordinary lesson in a exercise bike.
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, increases resistance, etc.But losing weight helps extremely weak.
This type of physical activity significantly changes the hormonal response of the body to training and, therefore, is very effective for weight loss.
In addition to interval training, you must participate in strength exercises.Including women.
By losing weight in the body, not only fat, but also melted muscles.And must be restored.
First, this is necessary not to damage the body.Look young and shape.
Second, it is the muscle tissue that is largely responsible for burning fats.And the smaller its volume, the slower there is a decrease in weight.
"Don't feel" in a diet.Just eat well!
The greatest inconvenience of almost all diets for weight loss is that they almost never work in the long term.
Besides.Some experts even consider the very fact of "sitting on a person on a diet" as an omen that their weight in the future will only increase.
The situation is in a completely different way if a person "does not feel" in a certain diet with a strictly verified temporal interval for her, but simply eats correctly.
For the recommendations given in this article on how to lose weight quickly and effectively at home, they worked, they cannot be "sitting."You cannot calculate the days before at the end of a healthy lifestyle and wait for this suffering to end, and everything will return to its circles.
If you practice this approach, then everything will really return.Yes, and with an addition.
Therefore, those who wish to lose real weight, first of all, should change their vision of the world, their evaluation of their own personality and the role of food in their lives.
If this does not work in any way, then it must admit to itself that has internal conflicts, dissatisfaction with reality, low self -esteem and other psychological problems that make it "break", "attack" the rolls and quickly increase weight after it managed to lose a little weight.
If this is the case, then you must understand and accept the fact that the problem of excess weight for you does not lies in the field of dietary, but in the field of psychology.And he does not need a specialist in adequate nutrition, but a psychotherapist.