Today you will find a lot of information on the Internet about how you can quickly lose weight at home.Unfortunately, many of the recommendations are not reliable and have no scientific reasons.However, this does not mean that there are no correct recommendations on how to lose weight quickly, efficiently and safely at home.Exist.And below you will find 23 of the most effective of you.All tips presented have a strict scientific basis.
Increase the amount of protein in nutrition
The human body is forced to spend a lot of energy for digestion of the protein gained from food.It was found that proteins enables the diet to accelerate the metabolism and burn 100 calories a day.
In addition, the protein meal saturates perfectly.It is estimated that people who eat many animal proteins in one day consume 400 calories less than those who neglect such products.
- A good way to increase the number of proteins consumed is an egg breakfast.It was found that those who lose weight, eat eggs for breakfast without bread and other quickly digestible carbohydrates, lose 65% faster than those who eat bubbles for breakfast.
- The second method is the addition of milk serum to nutrition.The experiments showed that the regular use of serum protein reduces fat deposits and increases muscle mass, which is why the protein of milk serum is the product that is recommended for weight loss before training.
Use solid products
Whole products that consist of an ingredient are the healthy choice.
Such products do not wear additional sugar and are not derivatives of deep industrial processing.
As a rule, they saturate well and supply the body with all the necessary connections.
It is important to understand that entire products are not only fruit and vegetables, as many think, but also animal products.A piece of cooked chicken breast or egg is also entire products.
Lead fat fish fish
There are many omega-3 acids in fat fish.And this is one of the most useful connections 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 combat chronic inflammation, which is one of the main requirements for the weight of fluke.
- They improve sensitivity to insulin, which is extremely important for the weight, since there is a low susceptibility to this hormone - insulin resistance - not only for diabetes, but also for a set of excess weight.
- They contribute to dealing with abdominal obesity, i.e. the deposition of fat mainly in the abdominal cavity.They do not treat -alcoholic fat lever herspatosis, which takes place in almost all people with excess weight.
Another useful quality of omega-3 fatty acids is based on weight loss that they improve the mental state and normalize sleep.And it is known that it is extremely difficult to lose weight without a calm emotional mood and high -quality night's sleep.
Support normal fluid intake
Sustainable correct weight is impossible without an appropriate water regime.
Water accelerates the burning of calories, normalizes the hormonal background, reduces the appetite and taxes with a mass of other properties that are advantageous for weight loss.
Use black coffee without sugar
Like saturated animal fats, they demonized coffee for a long time.It was considered extremely harmful.
To this day, scientists have proven that natural coffee is a rich source of antioxidants and other useful substances.And he also helps to lose weight.
Coffee improves energy status and accelerates the burning of calories.Strengthening the metabolism can achieve 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-AIBETIC, but also for weight loss.
It's just that coffee is an advantage, you have to drink it properly.
Also, do not forget that coffee is the drink that has to be consumed before training.Since this not only contributes to eliminating excess weight faster, but also to improve sports, but also during the entire lesson.
Drink green tea without sugar
Green tea without a sweetener accelerates fat burning.And mainly in the stomach.An increase in the decay speed of fat deposits can achieve 17%.
In addition, green tea is full of antioxidants that help to eliminate chronic inflammation in the body - one of the main causes for the weight of excess weight.
This is only for green tea, it helps to lose weight and heal, you have to cook it properly.
Use more spices
In the world there are a large number of spices that accelerate the metabolism, suppress appetite, treat chronic inflammation and normalize blood sugar.And have other properties that are useful to optimize weight.
Use fermented products
Selected food, whether natural yogurt or sauerkraut, are rich in probiotics that are absolutely necessary for weight loss.
The advantages of probiotics for the normalization of the weight are due to the fact that they improve the work of the intestinal mroflora.This is extremely important because people with excess weight have a different composition of the intestinal flora than those whose weight is normal.
And if the correct useful microflora helps to eliminate chronic inflammation, to contain the appetite and slow down the absorption of fats in the intestine, then the bacteria of people who need weight loss have a precise the opposite and performs everything in their strength, so that the human weight increases even more.
Don't forget that the menu should contain a sufficient number of prebiotics.
Seat your diet with fiber
Plant fiber slows down the absorption of food and enables the stomach to maintain its filling longer after eating.In this way you can reduce your appetite and consequently eat noticeably less without suffering from hunger.
In addition, fiber is required for the work of the intestinal microflora without the optimal function not being possible to lose weight.
Go to eat with low carbohydrates
Low -Caraling circuits are the simplest and at the same time the most effective food approach to weight loss.
It is not difficult to understand why this is so.
Food with a minimal amount of carbohydrates enable the insulin level to reduce.What is extremely important for losing weight, since the hormone of insulin has three main qualities that contribute to a set of overweight.The:
- Accelerate the accumulation of fatty acids in fat tissue cells;
- Change of food behavior;
- Suppression of the production of hormones that are responsible for burning fats.
So far, several patterns of the right nutrition have been developed to minimize the flow of carbohydrates into the body.The:
- ordinary diet with low carbohydrates;
- Beogolovaya diet;
- Atkins diet;
- Ketogenic diet.
Add products to clean the body in nutrition
To lose weight at home, try to clean the body.There are many products that contribute to detoxification.The most important are:
- Spirulina;
- Chlorella;
- Root;
- 3 Indian fruits (Amalaki, Bibhiyat, Haritaki);
- Milk thistle.
Why is cleaning the body so important for weight loss?
- It helps to normalize digestion, liver work, supports the balance of the intestinal microflora.All of this means that in one person a abnormal desire for sweets decreases.
- Reduces blood sugar and increases the sensitivity of the body to insulin.
- Reduces chronic inflammation without being very difficult to lose very hard.
In addition, it should be remembered that many toxins, such as heavy metals, are delayed in the bodied tissue in the body.This means that the more voluminous, the more poisonous substances in them.Therefore, the problem of getting rid of toxins is particularly relevant for people with excess fat deposits.
Use weight loss preparations
The question of whether it is necessary to take nutritional supplements in order to normalize the weight remains open.You can answer it like this - and yes and no.
NO.If you have too much hopes for you.And against the background of the use of additives, you do not want to change your life and diet, hoping that this miracle heap will do everything for you.
NO.If you tend to buy advertised weight loss diets that have not existed clinical studies.And that's why they may not only be useless, but even dangerous.
Yes.If you understand that there are some useful additives that help to lose weight.But they only help and do not work wonders.Such additives include:
- Asai berries;
- Chia seeds;
- Reishi mushroom.
Below with industrialized products
Products of deep industrial processing are what it is necessary to refuse to lose weight primarily, and everyone who only wants to maintain health.
The immense amount of sugar, harmful vegetable oils, a variety of carcinogenic compounds - all of this offers you the most harmless schnitzel or most of the sweets created by the industrial method.
The sausage alone contains at least 9 connections that are dangerous for health.
Of course, all of this "abundance" not only becomes fat, but also sick.
It was found that in the industrialized countries of the world people who regularly eat industrial processing products regularly preserve around 15 teaspoon of sugar.And they don't even suspect.
As a result, this incredible amount of sugar becomes the reason for the incomprehensible obesity and then for diabetes, heart and cancer diseases.
Special damage is sophisticated carbohydrates and everything you get, for example wheat flour and bread, baking, etc.
All of these products have a terribly high glycemic index and at the same time are absolutely without useful components that are located in entire carbohydrates, for example fiber.
Avoid liquid calories and fructose
The consumption of a large number of different sweet drinks is one of the trigger hooks of overweight.
Not only that sweet drinks increase sugar consumption directly.They also mislead our brain.The fact is that the brain does not perceive liquid calories in the same way as firmly.Therefore, it requires the introduction of all these calories in the body to which he counted and do not understand that he had already eaten.
It is important to note that the danger is not just the sweet drinks that are rich in sugar and wear a significant number of calories, for example tea with sugar or stake.But these drinks are cute, but calories contain a little.Therefore, they are considered useful.These are fruit juices that are filled with fructose.
Yes, fructose is not corical in the literal sense of the word.However, it is harmful.And the damage to fructose exceeds the damage to ordinary sugar.Including the weight of excess weight.
Remove harmful vegetable oils from your diet
The negative effects of vegetable oils such as corn, sunflowers, soybeans, etc. are diverse for health.
One of the most important 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 the event of a violation of omega-3 equilibrium: Omega-6 in the body, there is a sluggish chronic inflammation, which is based on many serious diseases from diabetes to cancer.And of course the basis of the excessive weight gain.
Therefore, if you want to decrease steadily and in general, you should minimize the consumption of vegetable oils with the exception of olive, coconut and avocado oil.
There should be no harmful products in the house
In numerous experiments, it was proven that the weight of the residents of the house depends directly on which products are stored in this house.
If only healthy provision opportunities find healthy provision in the fridge and the shelves of the kitchen family members, you will be forced to eat Willy.
And what was said does not mean that you have to keep a carrot in the house.Of course, crumb carrots will not be superfluous either.However, the world of the correct snacks is much more diverse.
But the variety of cookies, sausages and iris should not be in it.
Do 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 in the forehead is usually useless.In addition, it is harmful because it negatively influences the psyche of a weight loss and supports it in constant nervous tension.
Calories do not correspond to calories.In addition, low foods (the same fruit juices) can contribute to a number of additional pounds.
Practice cascading hunger
In intermittent or cascading hunger, hunger does not mean long, whereby physical and mental forces are selected and food being denied.But it enables you to lose weight perfectly and to improve health in general.
Correctly carried out cascade meal ensures that changing the metabolism from the use of carbohydrates to burn fat and also helps to reduce the number of calories used per day without exposing yourself to the flour of hunger.
Use small plates
It is noted that people impose full plates regardless of their size.At the same time, the feeling of saturation in one 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.
Therefore, the use of small plates helps to lose weight, as such dishes make it possible to eat less and at the same time.
Give your teeth in order
The presence of sources in the oral cavity does not add health infection.However, in order to gain excess weight, destroyed teeth are a particularly big problem.
The fact is that if a person violates chewing, he practically cannot eat the products that are displayed for weight loss.Of course, you can take a raw celery, cut it into a mixer into a porridge state and add a chopped piece of cooked beef to this porridge.
May.But this does not usually happen.And people with sick teeth are increasingly starting a variety of soft foods - on cereals, cookies that are easy to act in tea and are filled with bread.
Obviously, such a diet does not lead to weight loss.
Brushing your teeth after eating
It is noted that brushing your teeth reduces the desire for harmful unnecessary snacks after eating.
- First, many people are sorry for pure teeth.And they try not to do this as long as possible.Especially when there is a tendency to develop caries.
- Second, the taste of products that are used immediately after brushing the teeth, leaves much to be desired.
Practice with high training and strength exercises with high intensity interval and strength exercises
A big mistake that many weight losses want to normalize not only with the help of the right nutrition, but also with the support of physical exercises, is to only focus attention on cardio training, for example an ordinary lesson on an exercise wheel.
Unfortunately, such sports formation for weight loss is ineffective.Yes, it has a positive effect on the work of the heart cycle system, improves the mental mood, increases endurance, etc., but losing weight helps extremely weak.
This type of physical activity noticeably changes the body's hormonal reaction to training and is therefore so effective for weight loss.
In addition to interval training, you have to do strength exercises.Including women.
When loss of weight in the body, melt not only fat, but also the muscles.And they have to be restored.
First, this is necessary so as not to harm the body.Look young and fit.
Second, it is muscle tissue that is largely responsible for burning fats.And the smaller its volume, the slower it is to decrease the weight.
"Don't sit" on diet.Just eat properly!
The biggest disadvantage of almost all diets for weight loss is that they almost never work in the long run.
Over and beyond.Some experts even consider the fact that "a person sitting on a diet" when Omen will only increase his weight in the future.
The situation is very different if a person “does not sit for them on a certain diet with a strictly verified temporary interval, but simply eats properly.
So that the recommendations in this article have been given about how can be removed quickly and effectively at home, they cannot "sit".You cannot calculate the days before the end of a healthy lifestyle and wait for this suffering end, and everything will return to his circles.
If you practice such an approach, everything will really return.Yes, and with an addition.
Therefore, those who really want to lose weight should change their worldview, their assessment of their own personality and the role of food in their lives.
If this does not work in any way, you have to admit that you have internal conflicts, dissatisfaction with reality, the low self -esteem and other psychological problems that make you "break", attack the rolls and quickly gained weight after you have been able to lose a little weight.
If this is the case, you must understand and accept the fact that the problem of overweight is not in the area of nutrition, but in the field of psychology.And you don't need a specialist for the right nutrition, but a psychotherapist.