Today on the internet you can find a lot of information on 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 at home quickly, efficient and safely.Exist.And below you will find 23 of the most effective of them.All the suggestions presented have a rigorous scientific basis.
Increases the amount of protein in the diet
The human body is forced to spend a lot of energy to digest the protein obtained from food.It has been established that with proteins, nutrition allows you to accelerate the metabolism and burn 100 calories per day.
In addition, the protein meal is perfectly saturated.It is estimated that people who eat many animal proteins in one day consume 400 calories less than those that neglect these products.
- A great way to increase the number of proteins consumed is a egg breakfast.It has been established that those who lose weight that eat eggs for breakfast without bread and other rapidly digestible carbohydrates lose weight to 65% faster than those who eat Bubbel for breakfast.
- The second method is the addition of the milk serum to the diet.In the experiments it has been shown that the regular use of the serum protein reduces the deposition of fat and increases muscle mass, which is why the milk serum protein is the product that we recommend eating before training for weight loss.
Use solid products
The whole products consisting of an ingredient are the healthiest choice.
These products do not transport additional sugars and are not derived from a profound industrial transformation.
As a rule, they are saturated well, providing the body with all the necessary compounds.
It is important to understand that entire products are not just fruit and vegetables, as many think, but animal products.A piece of boiled chicken breast or egg is also entire products.
Lead on fat fish
There are many Omega-3 acids in fat 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 chronic inflammation, which is one of the main prerequisites for increasing excess weight.
- They improve sensitivity to insulin, which is extremely important to lose weight, since the low susceptibility to this hormone - insulin resistance - is a direct path not only to diabetes, but also to a series of excess weight.
- They help to cope with abdominal obesity, that is, the deposition of fat mainly in the abdominal cavity.They deal with non -alcoholic greased hepatic hepatic, 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 mental state and normalize sleep.And it is 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 sustainable weight is impossible without an adequate water regime.
The water accelerates the combustion of calories, normalizes the hormonal background, reduces appetite and taxes with a mass of other qualities that are useful for weight loss.
Use black coffee without sugar
Like the fats of saturated animals, they have demonized coffee for a long time.It was considered an extremely harmful drink.
However, from today, scientists have shown that natural coffee is a rich source of antioxidants and other useful substances.And also it helps to lose weight.
Coffee improves the energy status and accelerates the combustion of calories.The strengthening of the metabolism can reach 11%.
Coffee also helps to stabilize the blood sugar level, which is not only important for the treatment and prevention of type 2 diabetes and pre-anibatic state, but for weight loss.
This is only that coffee is beneficial, you have to drink it correctly.
Also, do not forget that coffee is the drink that must be consumed before training.Since this not only helps to get rid of excess weight faster, but also improves sporting results, well for the whole lesson.
Drink Green Tea Without Sugar
Green tea without sweeteners accelerates the combustion of fats.And mainly in the abdomen.An increase in the speed of decay 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 gain.
This is only for green tea, it helps to lose weight and heal, you have to cook it correctly.
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 to have other useful properties to optimize weight.
Use fermented products
Food in the foreground, whether they are natural or sauerkraut yogurt, is rich in probiotics, which are absolutely necessary for weight loss.
The benefits of probiotics to normalize the weight are due to the fact that they improve the work of the intestinal microflora.Which is extremely important, since people with excess weight have a different composition of intestinal flora than those whose weight is normal.
And if the correct useful microflora helps to eliminate chronic inflammation, curb the appetite and slow down the absorption of fats in the intestine, then the bacteria of people who need weight loss act exactly on the contrary, performing everything in their power so that human weight increase even more.
Do not forget that the menu should include a sufficient number of prebiotics.
Saturated your diet with fiber
Plants fiber slows down food absorption and allows the stomach to keep the filling longer after eating.This allows you to reduce the appetite and, consequently, to eat considerably less, without suffering from hunger.
In addition, fiber is necessary for the work of the intestinal microflora, without the optimal functioning of which it will not be possible to lose weight.
Go to a low carbohydrate diet
The low -drop power circuits are the simplest and at the same time the most effective dietary approach to weight loss.
Because this is the case, it is not difficult to understand.
Food with a minimum amount of carbohydrates allows you to reduce the insulin level.What is extremely important to lose weight, since the insulin hormone has three main qualities that contribute to a set of excess weight.This:
- acceleration of the accumulation of fatty acids in the adipose tissue cells;
- change in food behavior;
- Suppression of the production of hormones responsible for the combustion of fats.
To date, several models of proper nutrition have been developed to minimize the flow of carbohydrates in the body.This:
- ordinary diet with low carbohydrate content;
- Bezogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Include products for cleaning 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;
- Chlorine;
- burdock root;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milk Thistle.
Why is body cleaning so important for weight loss?
- It helps to normalize digestion, liver work, supports the balance of intestinal microflora.All this leads to the fact that in a person an abnormal craving for desserts decreases, appetite normalizes, chronic constipation leads to fluid retention in the body.
- It reduces blood sugar and increases the sensitivity of the body to insulin.
- It reduces chronic inflammation, without the elimination of which it is very difficult to lose weight very hard.
In addition, it should be remembered that many toxins, for example heavy metals, are delayed in the body in the adipose tissue.That is, more voluminous reserves, 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
If the question must be taken food supplements to normalize the weight remains open.You can answer this way - and yes, and no.
NO.If you have too many hopes for them.And in the background of the use of additives, you don't want to change your life and diet, hoping that this miraculous stack does everything for you.
NO.If you tend to buy dietary supplements advertised for weight loss that have not passed clinical studies.And therefore, they could not only be useless, but also dangerous.
YES.If you understand that there are some actually useful additives that help to lose weight.But they only help and do not work miracles.These additives include:
- Asai berries;
- Chia seeds;
- Reishi Mushroom.
Down with industrialized products
Products of deep industrial processing are what it is necessary to refuse mainly both losing weight and all those who only want to maintain health.
The immense quantity of sugars, harmful vegetable oils, a variety of carcinogenic compounds: all this offers the colaio or the most harmless candies prepared with the industrial method.
The only sausage contains at least 9 compounds dangerous for health.
Obviously, from all this "abundance" not only fat, but also to get sick.
It has been established that in the developed countries of the world, people who regularly eat industrial transformation products regularly receive about 15 teaspoons of sugar with them.And they don't even suspect this.
Consequently, this incredible amount of sugar becomes the reason for the incomprehensible weight of excess and therefore diabetes, diseases of the heart and cancer.
The particular damage is refined carbohydrates and everything they receive, for example, flour and bread, cooking, etc.
All these products have a terribly high glycemic index and at the same time they are absolutely without any useful component found in whole carbohydrates, for example fiber.
Avoid liquid calories and fructose
The consumption of a large number of various sweet drinks is one of the excess weight trims.
Not only do sweet drinks directly increase sugar consumption.They also missed our brain.The fact is that the brain does not perceive liquid calories in the same way solid.Therefore, it requires the introduction of all those calories in the body on which it counted, not understanding that he had already eaten.
It is important to note that the danger is not only those sweet drinks that are rich in sugars and transport a significant number of calories, for example tea with sugar or pole.But those drinks that are sweet, but calories contain a little.Therefore, they are considered useful.These are fruit juices full of fructose.
Yes, fructose is not -core in the literal sense of the word.However, it is harmful.And the damage of fructose exceeds the damage of ordinary sugar.Included in terms of increasing excess weight.
Remove the vegetable oils harmful from your diet
The negative effects of vegetable oils such as corn, sunflower, soy, etc. are healthy faceted.
One of the main negative aspects is the violation of the relationship between Omega-3 and Omega-6 fatty acids, which leads the regular use of many vegetable oils.
In the event of violation of the Omega-3 balance: omega-6 in the body, slow chronic inflammation occurs, which underlies many diseases serious from cancer diabetes.And, of course, the basis of excess weight.
Therefore, if you want to lose weight constantly and improve the state of health in general, it is necessary to minimize the consumption of vegetable oils, with the exception of olive oil, coconut, avocado.
There should be no harmful products in the house
In numerous experiments, it has been 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 they can only find healthy supply options, Willy will be forced to eat them.
And what has been said does not mean at all that it is necessary to keep a carrot at home.Of course, not even the crumbs of crumbs will not be superfluous.However, the world of correct snacks is much more diversified.
But the variety of biscuits, sausages and iris should not be present.
Do not focus 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 generally useless.In addition, it is harmful, since it negatively affects the psyche of a losing person, supporting him in constant nervous tension.
Calories are not the same as calories.In addition, low calorie foods (the same fruit juices) can contribute to a series of extra kilos.
Practice hunger in waterfall
The intermittent or waterfall hunger does not imply some time, selecting physical and mental forces, refusing food.But it allows you to lose weight perfectly and improve health in general.
The correctly performed cascade hunger guarantees the switching of the metabolism from the use of carbohydrates to the fat fats and, moreover, helps to reduce the number of calories used per day, without exposing yourself to hunger flour.
Use small dishes
Note that people impose full plates for themselves regardless of their size.At the same time, the feeling of satiety in a person develops approximately the same with the devastation of a small and large dish.The main thing is to clean the dish and see it.
That's why the use of small dishes helps to lose weight, because these dishes allow 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 earn excess weight, destroyed teeth are a particularly big problem.
The fact is that when it hurts a person to chew, it practically does not eat those products that are shown for weight loss.Of course, you can take a raw celery, cut it into a blender in a state of porridge and add a chopped beef boiled beef to this porridge.
Candies.But, as a rule, this does not happen.And people with sick teeth begin to rest more and more on a variety of soft foods - on cereals, biscuits, which is easy to immerse yourself in tea and meatballs full of bread.
Obviously, such a diet does not lead to weight loss.
Brush the teeth after eating
Note that the brushing of the teeth after eating reduces the craving for unnecessary harmful snacks.
- First, many people are sorry for pure teeth.And they try not to do it for as long as possible.Especially if there is a tendency to develop caries.
- Secondly, the taste of the products used immediately after brushing the teeth leaves a lot to be desired.
Practice training at high intensity intervals and force exercises
A big mistake of many lose weight, which want to normalize the weight not only with the help of proper nutrition, but also with the support for physical exercises, is to focus attention only on cardio training, for example a normal lesson on a training bike.
Unfortunately, for weight loss, this 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 weakly.
This type of physical activity changes the hormonal response of the body in training and therefore it is so effective for weight loss.
In addition to the training at intervals, it is necessary to engage in force exercises.Including women.
When you lose weight in the body, not only fat, but also the muscles that melts.And they must be restored.
Firstly, this is necessary not to damage the body.Seem young and fit.
Secondly, it is the muscle tissue that is largely responsible for the combustion of fats.And the smaller his volume, the slower there is a decrease in weight.
"Don't sit" on a diet.Just eat well!
The largest disadvantage of almost all weight loss diets is that they almost never work in the long term.
Furthermore.Some experts even consider the very fact of "sitting a person on a diet" as an omen that his weight in the future will increase only.
The situation is completely different if a person "does not sit" for a certain diet with a temporary interval strictly verified for her, but simply eats correctly.
In order for the recommendations provided in this article on how to lose weight quickly and effectively at home, they have worked, they cannot be "sitting".You cannot calculate the days before the end of a healthy lifestyle and wait for these sufferings to end and everything will return to its circles.
If you practice such an approach, then everything will really come back.Yes, and with an addition.
Therefore, those who want to lose weight truly, first of all, should change their vision of the world, their evaluation of their personality and the role of food in their lives.
If this does not work in any way, then you must admit to yourself that you have internal conflicts, dissatisfaction with reality, low self -esteem and other psychological problems that make you "break", "attack" the rolls and quickly increase in weight after you managed to lose some weight.
In this case, then you must understand and accept the fact that the problem of excess weight is not found in the field of dietary, but in the field of psychology.And you don't need a specialist in proper nutrition, but a psychotherapist.