Today on the Internet you can find a lot of information on how to quickly lose weight at home.Unfortunately, many of the recommendations are not reliable and do not have any scientific justifications.But this 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 presented tips have a strict scientific basis.
Increase the amount of protein in the diet
The human body is forced to spend a lot of energy on digesting the protein obtained from food.It has been established that with proteins, nutrition makes it possible to accelerate metabolism and burn 100 calories daily.
In addition, the protein meal perfectly saturates.It is estimated that people who eat a lot of animal proteins in a day consume 400 calories less than those who neglect such products.
- A great way to increase the number of proteins consumed is an egg breakfast.It was established that those losing weight who eat eggs for breakfast without bread and other rapidly digestible carbohydrates lose weight 65% faster than those who eat bubbels for breakfast.
- The second method is the addition of milk serum to the diet.In the experiments it was shown that the regular use of serum protein reduces fat deposition and increases muscle mass, which is why the protein of milk serum is the product that is recommended to eat before training for weight loss.
Use solid products
Whole products consisting of one ingredient are the most healthy choice.
Such products do not carry additional sugars and are not derivatives of deep industrial processing.
As a rule, they saturate well, supplying the body with all the compounds necessary.
It is important to understand that whole products are not only fruits and vegetables, as many think, but animal products.A piece of boiled chicken breast or egg is also whole products.
Lead on fatty fish
There are a lot of 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 are fighting chronic inflammation, which is one of the main prerequisites for gaining excess weight.
- They enhance sensitivity to insulin, which is extremely important for losing weight, since low susceptibility to this hormone - insulin resistance - is a direct path not only to diabetes, but also to a set of excess weight.
- They help to cope with abdominal obesity, that is, the deposition of fat mainly in the abdominal cavity.They treat non -alcoholic fatty liver hepatosis, taking place in almost all people with excess weight.
Another useful quality of omega-3 fatty acids is regarding weight loss is due to the fact that they improve the mental state and normalize sleep.And it is well known that without an even calm emotional mood and high -quality night rest, it is extremely difficult to lose weight.
Support normal hydration
Sustainable correct weight is impossible without an adequate water regime.
Water accelerates the burning of calories, 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.He was considered an extremely harmful drink.
However, by today, scientists have proved that natural coffee is a rich source of antioxidants and other useful substances.And, in addition, he helps to lose weight.
Coffee improves energy status and accelerates the burning of calories.Strengthening 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 the pre-Aibetical state, but for weight loss.
That's just that coffee is beneficial, you need to drink it correctly.
In addition, 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 sports achievements, well -being throughout the lesson.
Drink green tea without sugar
Green tea without any sweeteners accelerates fat burning.And mainly in the abdomen.An increase in the speed of decay of fat deposits can reach 17%.
In addition, green tea is replete with antioxidants that help eliminate chronic inflammation in the body - one of the main causes of gaining excess weight.
That's just in order for green tea, he helps to lose weight and heal, you need to cook it correctly.
Use more spices
In the world, there are a large number of spices that accelerate the metabolism, suppress appetite, treat chronic inflammation, normalize blood sugar.And have other properties that are useful for optimizing weight.
Use fermented products
Featured food, whether it is natural yogurt or sauerkraut, 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 intestinal flora compared to those whose weight is normal.
And if the correct useful microflora helps to eliminate chronic inflammation, curb appetite and slow down the absorption of fats in the intestines, then the bacteria of people in need of 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.
Saturate your diet with fiber
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 noticeably less, without suffering from 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 low -carb diet
Low -caraling power circuits are the simplest and at the same time the most effective dietary approach to weight loss.
Why this is so, it is not difficult to understand.
Food with a minimum amount of carbohydrates makes it possible to reduce the level of insulin.What is extremely important for losing weight, since the hormone of insulin has three main qualities that contribute to a set of excess weight.This:
- acceleration of the accumulation of fatty acids in adipose tissue cells;
- change in food behavior;
- Suppression of the production of hormones responsible for the burning of fats.
To date, several patterns of proper nutrition were developed to minimizing the flow of carbohydrates into the body.This:
- ordinary low -carb diet;
- Bezogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Include products to cleansing the body in the diet
To quickly lose weight at home, try to cleanse 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 the cleansing of the body 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 sweets decreases, appetite normalizes, chronic constipation leads to fluid retention in the body.
- Reduces blood sugar and increases the body's sensitivity to insulin.
- 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 adipose tissue.That is, the more voluminous reserves, the more toxic substances in them.Therefore, for people with excess fat 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 weight remains open.You can answer it like this - and yes, and no.
No.If you have too much hopes for them.And against the backdrop of the use of additives, you do not want to change your life and diet, hoping that this miracle pile will do everything for you.
No.If you tend to buy any advertised dietary supplements for weight loss that have not passed any clinical trials.And, therefore, they may not only be useless, but even 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.Such additives include:
- Asai berries;
- Chia seeds;
- Reishi mushroom.
Down with industrialized products
Products of deep industrial processing are what it is necessary to refuse primarily both losing weight and all those who just want to maintain health.
The immense amount of sugars, harmful vegetable oils, a variety of carcinogenic compounds - all this offers you the most harmless cutlet or candy prepared by the industrial method.
The sausage alone contains at least 9 compounds dangerous to health.
Obviously, from all this "abundance" not only gets fat, but also get sick.
It was established that in the developed countries of the world, people who regularly eat industrial processing products regularly receive about 15 teaspoons of sugar with them.And they do not even suspect this.
As a result, this incredible amount of sugar becomes the reason for the incomprehensible excess weight, and then diabetes, diseases of the heart and cancer.
Particular harm are refined carbohydrates and everything that they receive, for example, wheat flour and bread, baking, etc.
All these products have a terribly high glycemic index and at the same time are absolutely devoid of any useful components that are 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 trigger hooks of excess weight.
Not only that sweet drinks increase the consumption of sugar directly.They also mislead 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 into the body that he was counting on, 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 carry a significant number of calories, for example, tea with sugar or stake.But those drinks that are sweet, but calories contain a little.Therefore, they are considered useful.These are fruit juices that are replete with fructose.
Yes, fructose is non -core in the literal sense of the word.However, it is harmful.And the harm of fructose surpasses the harm of ordinary sugar.Including in terms of gaining excess weight.
Remove harmful vegetable oils from your diet
The negative effects of such vegetable oils as corn, sunflower, soybean, etc., is multifaceted to 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 violation of the omega-3 balance: omega-6 in the body, a sluggish chronic inflammation occurs, which underlies many serious diseases from diabetes to cancer.And, of course, the basis of excess weight gain.
Therefore, if you want to lose weight steadily and improve the state of health in general, you should minimize the consumption of vegetable oils, except for olive, coconut, avocado oil.
There should not be harmful products in the house
In numerous experiments, it was proved that the weight of the inhabitants of the house directly depends on what products are stored in this house.
If in the refrigerator and on the shelves in the kitchen family members can find only 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 keep one carrot.Of course, crumbs-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.
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 in the forehead is usually useless.Moreover, it is harmful, since it negatively affects the psyche of a losing weight person, supporting him in constant nervous tension.
Calories are not equal to calories.Moreover, low -calorie foods (the same fruit juices) can contribute to a set of extra pounds.
Practice cascading starvation
Intermittent, or cascading, starvation does not imply some long, selecting physical and mental forces, refusing food.But it allows you to lose weight perfectly and improve health in general.
Correctly performed cascading starvation ensures the switching of metabolism from the utilization of carbohydrates to burning fats, and, in addition, helps to reduce the number of calories used per day, without exposing itself to the flour of hunger.
Use small plates
It is noted 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 plate and large.The main thing is to clean the plate and see it.
That is why the use of small plates helps to lose weight, because such dishes makes it possible 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 big problem.
The fact is that when it hurts a person to chew, he practically cannot eat those products that are shown for weight loss.Of course, you can take a raw celery, cut it in a blender to a porridge state and add a chopped piece of boiled beef to this porridge.
Can.But, as a rule, this does not happen.And people with sick teeth begin to lean more and more on a variety of soft foods - on cereals, cookies, which is easy to soak into tea, and meatballs filled with bread.
Obviously, such a diet does not lead to weight loss.
Brush your teeth after eating
It is noted that the brushing of teeth after eating reduces the craving for harmful unnecessary snacks.
- Firstly, many people feel sorry for the pure teeth.And they try not to do this as long as possible.Especially if there is a tendency to develop caries.
- Secondly, the taste of products used immediately after brushing teeth leaves much to be desired.
Practice high -intensity interval training and strength exercises
A big mistake of many losing weight, who want to normalize weight not only with the help of proper nutrition, but also with support for physical exercises, is to concentrate attention only on cardio training, for example, an ordinary lesson on an 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 endurance, etc.But losing weight helps extremely weakly.
This type of physical activity noticeably changes the hormonal response of the body to training and therefore is so effective for weight loss.
In addition to interval training, you need to engage in strength exercises.Including women.
When losing weight in the body, not only fat, but also muscles melting.And they must be restored.
Firstly, this is necessary in order not to harm the body.Look young and fit.
Secondly, it is muscle tissue that is largely responsible for burning fats.And the smaller its volume, the slower there is a decrease in weight.
"Do not sit" on a diet.Just eat right!
The biggest drawback of almost all diets for weight loss is that they almost never work in the long run.
Moreover.Some experts even regard the very fact of “sitting a person on a diet” as an omen that his weight in the future will only increase.
The situation is in a completely different way if a person “does not sit” on a certain diet with a strictly verified temporary interval for her, but simply eats correctly.
In order for the recommendations given in this article on how to quickly and effectively lose weight at home, they worked, they cannot be “sitting”.You can not calculate the days before the end of a healthy lifestyle and wait for these suffering to end, and everything will return to its circles.
If you practice such an approach, then everything will really return.Yes, and with an addition.
Therefore, those who want to lose weight truly, first of all, should change their worldview, their assessment of their own personality and the role of food in their lives.
If this does not work out in any way, then you need to 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 rapidly gain weight after you managed to lose a little weight.
If this is the case, then you need to understand and accept the fact that the problem of excess weight for you lies not in the field of dietetics, but in the field of psychology.And you need not a specialist in proper nutrition, but a psychotherapist.