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 do not have scientific justifications.But that does not mean at all that there are no correct recommendations on how to lose weight at home quickly, efficiently and safely.Exist.And below you will find 23 of the most effective of them.All the advice presented have a strict scientific base.
Increase the amount of protein in the power supply
The human body is forced to spend a lot of energy to digest proteins obtained from food.It has been established that with proteins, nutrition to speed up metabolism and burn 100 calories per day.
In addition, the protein meal saturates perfectly.It is estimated that people who eat a lot of animal protein in one day consume 400 calories lower than those who neglect such products.
- An excellent way to increase the number of proteins consumed is a breakfast with eggs.It has been established that those who lose weight that eat eggs for breakfast without bread and other carbohydrates quickly digestible lose weight 65% faster than those who eat bubbles for breakfast.
- The second method is the addition of food serum on diet.In experiments, the regular use of serum protein has been shown to reduce fat and increase muscle mass, which is why milk protein is the product that is recommended to eat before training for weight loss.
Use solid products
The whole products made up of an ingredient are the healthiest choice.
These products do not transport additional sugars and are not derivatives of deep industrial transformation.
As a rule, they saturate well, providing the body with all the necessary compounds.
It is important to understand that whole products are not only fruits and vegetables, as many people think, but products of animal origin.A piece of boiled chicken or egg chest is also whole products.
Go on fatty fish
There are a lot of omega-3 acids in fatty fish.And it 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 on chronic inflammation, which is one of the main preliminary conditions to obtain an excess weight.
- They improve insulin sensitivity, which is extremely important for losing weight, because low sensitivity to this hormone - insulin resistance - is a direct path not only for diabetes, but also to an excessive weight.
- They help cope with abdominal obesity, that is to say the fat deposit mainly in the abdominal cavity.They treat non -alcoholic non -alcoholic hepatic hepatosis, which takes place in almost all people with an excess weight.
Another useful quality of omega-3 fatty acids concerns weight loss is due to the fact that they improve the mental state and normalize sleep.And it is well known that without an emotional mood even calm and a high quality night rest, it is extremely difficult to lose weight.
Support normal hydration
The correct lasting weight is impossible without an adequate aquatic diet.
Water accelerates the combustion of calories, normalizes the hormonal background, reduces appetite and taxes with a mass of other qualities which are beneficial for weight loss.
Use black coffee without sugar
Like saturated animal fats, they demonize coffee for a long time.He was considered an extremely harmful drink.
However, from here today, scientists have proven that natural coffee is a rich source of antioxidants and other useful substances.And, moreover, it helps to lose weight.
Coffee improves the energy state and accelerates the combustion of calories.Strengthening metabolism can reach 11%.
Coffee also helps to stabilize blood sugar, which is not only important for the treatment and prevention of type 2 diabetes and the pre-aibitic state, but for weight loss.
It's just that coffee is beneficial, you have to drink it properly.
In addition, remember that coffee is the drink that should be consumed before training.Since it not only helps get rid of excess weight faster, but also improves sports achievements, well throughout the lesson.
Drink green tea without sugar
Green tea without sweeteners accelerate the combustion of fats.And mainly in the abdomen.An increase in the speed of disintegration of fat deposits can reach 17%.
In addition, green tea is filled with antioxidants which help eliminate chronic inflammation in the body - one of the main causes of obtaining an excess weight.
It's just so that green tea helps lose weight and heal, you should cook it 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 to optimize weight.
Use fermented products
Featured foods, whether natural yogurt or sauerkraut, are rich in probiotics, which are absolutely necessary for weight loss.
The advantages of probiotics to normalize weight are due to the fact that they improve the work of intestinal microflora.This is extremely important, because people with an excess weight have a different composition of the intestinal flora compared to those whose weight is normal.
And if the correct useful microflora helps to eliminate chronic inflammation, slow down appetite and slow down the absorption of fats in the intestines, then bacteria of people with weight loss act exactly the opposite, performing everything that is in their power so that human weight increases even more.
Remember that the menu should include a sufficient number of prebiotics.
Saturate your fiber diet
Plant fiber slows food absorption and allows the stomach to maintain its garnish longer after eating.This allows you to reduce your appetite and, therefore, to eat significantly less, without suffering from hunger.
In addition, fiber is necessary for the work of the intestinal microflora, without the optimal operation of which it will not be possible to lose weight.
Go to the low carb diet
The low -embodied power circuits are the simplest and at the same time the most effective food approach to weight loss.
Why is it so, it is not difficult to understand.
Food with a minimum quantity of carbohydrates reduces insulin level.This is extremely important for losing weight, because the insulin hormone has three main qualities which contribute to a set of excess weight.This:
- acceleration of the accumulation of fatty acids in adipose tissue cells;
- change of eating behavior;
- Removal of the production of hormones responsible for the combustion of fats.
To date, several appropriate nutrition models have been developed to minimize the flow of carbohydrates in the body.This:
- Ordinary diet with a low carb content;
- Bezogolovaya diet;
- Direct Atkins;
- Ketogenic diet.
Include products to clean the body in the diet
To quickly lose weight at home, try cleaning the body.There are many products that contribute to detoxification.The main ones are:
- spirulina;
- Chlorella;
- Bardane root;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milk Thistle.
Why is body cleaning so important for weight loss?
- It helps normalize digestion, liver work, supports the balance of intestinal microflora.All this leads to the fact that in a person an abnormal desire of candy decreases, appetite normalizes, chronic constipation leads to a retention of liquid 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 very strong weight.
In addition, it should be remembered that many toxins, for example, heavy metals, are delayed in the body in adipose tissue.That is to say that the largest reserves, the more toxic substances in them.Therefore, for people with excess fat deposits, the problem of getting rid of toxins is particularly relevant.
Use weight loss supplements
The question of whether it is necessary to take food supplements to normalize the weight remains open.You can answer it like this - and yes, and no.
No.If you have too much hope for them.And in the context of the use of additives, you do not want to change your life and your diet, hoping that this miracle battery will do everything for you.
No.If you tend to buy food supplements announced for weight loss that have failed to do clinical trials.And, therefore, they can not only be useless, but even dangerous.
Yes.If you understand that there are really useful additives that help lose weight.But they only help and do not miracles.These additives include:
- Asai Berries;
- Chia seeds;
- Reishi Mushorm.
Downwards with industrialized products
Products of deep industrial transformation are what is necessary to refuse mainly both weight loss and all those who just want to maintain health.
The immense quantity of sugars, harmful vegetable oils, a variety of carcinogenic compounds - all this offers you the cutlet or the most harmless candies prepared by the industrial method.
The sausage alone contains at least 9 compounds dangerous for health.
Obviously, with all this "abundance" not only grows, but also falls ill.
It has been established that in developed countries in the world, people who regularly eat industrial transformation products regularly receive around 15 teaspoons of sugar with them.And they don't even suspect that.
As a result, this incredible quantity of sugar becomes the reason for incomprehensible excess, then diabetes, heart and cancer diseases.
Special damage is refined carbohydrates and everything they receive, for example, wheat flour and bread, cooking, etc.
All these products have a terribly high glycemic index and are at the same time devoid of all the useful components which are in whole carbohydrates, for example, fiber.
Avoid liquid calories and fructose
The consumption of a large number of various sugary drinks is one of the hooks triggered excess weight.
Not only sugary drinks directly increase the consumption of sugar.They also misleaded our brain.The fact is that the brain does not perceive liquid calories in the same way as solid.Therefore, this requires the introduction of all these calories into the body on which he counted, not understanding that he had already eaten.
It is important to note that the danger is not only sugary drinks rich in sugars and transports a large number of calories, for example tea with sugar or a stake.But these sugary drinks, but the calories contain a little.Therefore, they are considered useful.These are fruit juices filled with fructose.
Yes, fructose is not in the literal sense of the term.However, it's harmful.And the prejudice of fructose goes beyond ordinary sugar.Including in terms of obtaining an excess weight.
Remove the harmful vegetable oils from your diet
The negative effects of vegetable oils such as corn, sunflower, soybeans, etc. are multifaceted in health.
One of the main negative aspects is the violation of the omega-3 and omega-6 fatty acids, to which the regular use of many vegetable oils lead.
In the event of a violation of the omega-3 balance: omega-6 in the body, slow chronic inflammation occurs, which underlies many serious diabetes diseases to cancer.And, of course, the basis of an excess weight gain.
Therefore, if you want to lose weight regularly and improve health in general, you should minimize the consumption of vegetable oils, with the exception of olive, coconut, avocado oil.
There should not be harmful products in the house
In many experiences, it has been proven that the weight of the inhabitants of the house depends directly on the products stored in this house.
If in the refrigerator and on the shelves of the kitchen, family members can only find healthy supply options, they will be forced to eat them Willy.
And what has been said does not mean at all that in the house, you should keep a carrot.Of course, crumb 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 there.
Do not focus on calculating calories
Of course, the number of calories consumed per day affects the weight of the human body.However, a simple calculation of calories in the forehead is generally useless.In addition, it is harmful because it negatively affects the psyche of a losing person, supporting it in constant nervous tension.
Calories are not equal to calories.In addition, low -calorie foods (the same fruit juices) can contribute to a set of extra pounds.
Cascade
Intermittent or cascade famine does not imply long physical and mental forces, refusing food.But this allows you to lose weight perfectly and improve health in general.
Correct cascade famine guarantees the switching of the metabolism of the use of fat -fired fat carbohydrates and, moreover, helps to reduce the number of calories used per day, without exposing to the flour of hunger.
Use small plates
It should be noted that people impose complete plates for themselves whatever their size.At the same time, the feeling of satiety in a person also develops roughly the same with the devastation of a small plate and large.The main thing is to clean the plate and see it.
This is why the use of small plates helps to lose weight, because such dishes allows you 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 health infection.However, to gain excess weight, destroyed teeth are a particularly important problem.
The fact is that when it hurts a person to chew, he almost cannot eat the products that are shown for weight loss.Of course, you can take a raw celery, cut it in a mixer to a porridge state and add a piece of boiled beef chopped to this porridge.
Can.But, as a rule, this does not happen.And people with sick teeth are starting to rely more and more on a variety of soft foods - on cereals, cookies, which is easy to dip 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 teeth after eating reduces the desire for harmful useless snacks.
- First, many people feel sorry for pure teeth.And they try not to do it as long as possible.Especially if there is a tendency to develop cavities.
- Second, the taste of the products used immediately after brushing the teeth leaves a lot to be desired.
Practice training and high intensity training and interval exercises
A big error of a lot of weight loss, which want to normalize the weight not only using good nutrition, but also with support for physical exercises, is to focus attention only on cardio training, for example, an ordinary lesson on an exercise bicycle.
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 endurance, etc.But losing weight extremely weakly helps.
This type of physical activity significantly modifies the body's hormonal response to training and is therefore so effective for weight loss.
In addition to intervals training, you have to engage in strength exercises.Including women.
When you lose weight in the body, not only fat, but also the cast iron of muscles.And they must be restored.
First, this is necessary not to harm the body.Look young and in good shape.
Second, it is the muscle tissues that are largely responsible for fat burns.And the smaller its volume, the more weight decrease there is a decrease in weight.
"Don't sit down" on a diet.Eat well!
The biggest drawback of almost all diets for weight loss is that they almost never work in the long term.
Moreover.Some experts even consider the very fact that "attending a person with a diet" as an omen that their weight in the future will not increase.
The situation is completely different if a person "does not sit" on a certain diet with a temporary interval strictly verified for him, but simply eats correctly.
For the recommendations given in this article on how to lose weight at home quickly and effectively, they have worked, they cannot be "seated".You cannot calculate the days before the end of a healthy lifestyle and wait for these sufferings to end, and everything will come back in its circles.
If you practice such an approach, everything will really come back.Yes, and with an addition.
Therefore, those who really want to lose 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, you must admit that you have internal conflicts, dissatisfaction with regard to reality, low self -esteem and other psychological problems that make you "break", "attack" the rolls and quickly gain weight after having managed to lose a little weight.
If this is the case, you must understand and accept the fact that the problem of excess weight for you does not reside in the field of dietetics, but in the field of psychology.And you don't need an appropriate nutrition specialist, but a psychotherapist.