On the Internet you can find a lot of information about how to lose weight quickly at home these days. Unfortunately, many of these recommendations are unreliable and lack scientific basis. But this doesn't mean there aren't exact recommendations on how to quickly, effectively and safely lose weight at home. Exist. And below you will find 23 of the most effective ones. All tips presented are purely scientific.
Increases dietary protein
The human body is forced to consume a lot of energy to digest protein obtained from food. Protein-rich diets have been shown to boost metabolism and burn 100 more calories per day.
Plus, protein meals are great for filling. It is estimated that people who eat a lot of animal protein consume 400 fewer calories per day than those who skip such foods.
- Egg breakfast is a great way to boost your protein intake. It has been found that people who are losing weight who eat eggs for breakfast without bread and other fast-digesting carbohydrates lose weight 65% faster than those who eat a bagel for breakfast. li>
- The second approach is to add whey protein powder to the diet. Experiments have shown that regular consumption of whey protein reduces body fat and increases muscle mass, which is why whey protein is the recommended food for pre-workout weight loss.
Eat Whole Foods
Whole foods with one ingredient are the healthiest option.
Such products contain no added sugar and are not derivatives of deep industrial processing.
As a rule, they are well-saturated, providing the body with all the compounds it needs.
It is important to understand that whole foods are not just fruits and vegetables as many people think, but animal products. A boiled chicken breast or an egg is also a whole food.
Lean fish with oil
Fatty fish is rich in omega-3 acids. And this is one of the most beneficial compounds for weight loss.
- Omega-3 acids increase the concentration of brown fat, which is needed to increase the body's energy expenditure and normal fat burning.
- Fights chronic inflammation, one of the main prerequisites for excessive weight gain.
- Increased insulin sensitivity, which is extremely important for weight loss, as low sensitivity to this hormone - insulin resistance - is a direct pathway that not only leads to diabetes, but also leads to excess. weight.
- Helps to deal with belly fat, which is the major deposition of fat in the abdominal cavity. Treatment of non-alcoholic fatty liver occurs in most people who are overweight.
Another health benefit of omega-3 fatty acids for weight loss is that it improves mental health and sleep. And everyone knows that it is difficult to lose weight without a calm emotional mood and quality rest at night.
Maintain normal hydration
It is not possible to have a steady weight without the full water regime.
Water accelerates calorie burning, normalizes hormones, reduces cravings and has many other substances beneficial for weight loss.
Drink unsweetened black coffee
Like animal saturated fats, coffee has been demonized for a long time. It is considered an extremely harmful drink.
However, up to now, scientists have proven that natural coffee is a rich source of antioxidants and other beneficial substances. And besides, it also helps in weight loss.
Coffee improves energy status and speeds up calorie burning. The increase in metabolism can be up to 11%.
Coffee also helps to stabilize blood sugar, which is not only important for the treatment and prevention of type 2 diabetes and pre-diabetes, but also for weight loss.
But for coffee to be beneficial, you need to drink it properly.
Also, keep in mind that coffee is your pre-workout drink. Because this not only results in faster weight loss, but also improves athletic performance and health during a workout.
Drink unsweetened green tea
Green tea contains no sweeteners to speed up fat burning. And mainly in the abdomen. The increase in the rate of fat breakdown in the body can be as high as 17%.
In addition, green tea contains many antioxidants, which can help eliminate chronic inflammation in the body, one of the main causes of weight gain.
It's just green tea that helps to lose weight and restore health, you need to prepare it properly.
Use more seasoning
There are many spices in the world that help accelerate metabolism, suppress appetite, treat chronic inflammation and normalize blood sugar. And they have other attributes useful for weight optimization.
Eat fermented foods
Fermented foods, whether natural yogurt or sauerkraut, are rich in probiotics that are essential for weight loss.
The benefits of probiotics for weight control are related to their improved gut microflora. This is extremely important, as overweight people have a different composition of the probiotic in the gut than people at a normal weight.
And if the right beneficial microbiota eliminates chronic inflammation, limits appetite and slows down the absorption of fat in the gut, then the bacteria of those who need to lose weight will work again. on the contrary, do everything to gain more weight.
Don't forget that the menu should contain sufficient prebiotics.
Add more fiber in your diet
Vegetable fiber slows down the absorption of food and keeps the stomach full longer after eating. This allows you to reduce your cravings and, therefore, eat significantly less without going hungry.
In addition, fiber is essential for the functioning of the intestinal microflora, and without optimal function, weight loss is not possible.
Switch to a low-carbdiet
The low-carbohydrate diet model is the simplest yet most effective diet method for weight loss.
Why is this so is not difficult to understand.
Eating with a minimal amount of carbohydrates can help lower insulin levels. This is extremely important for weight loss, as the hormone insulin has three main qualities that contribute to weight gain. This one:
- accelerates fatty acid accumulation in adipose tissue;
- changes in eating behavior;
- suppresses the production of the hormone responsible for fat burning.
Up to now, a number of diets have been developed to minimize the amount of carbohydrates absorbed by the body. This:
- frequent low-carb meals;
- carbohydrate-free diet;
- Atkins diet;
- ketogenic diet.
For quick weight loss at home, try to purify your body. There are many foods that can help you detox. The main ones are:
- burdock root;
- 3 Indian fruits (amalaki, bibhitaki, haritaki);
- milk thistle.
Why is cleansing so important for weight loss?
- Helps normalize digestion, liver function, maintain the balance of intestinal microflora. All of this leads to the fact that a person's unusual cravings for sweets decrease, appetite is normalized, and chronic constipation leads to dehydration in the body.
- Reduces blood sugar and increases insulin sensitivity.
- Reduces chronic inflammation, without it it would be difficult to lose weight permanently.
Also, keep in mind that many toxins, such as heavy metals, are trapped in the body in adipose tissue. That is, the more fat they contain, the more harmful they contain. Therefore, for those who have excess body fat, toxin excretion is especially important.
Using a weight loss supplement
The question of whether or not it is necessary to take a supplement to normalize weight remains open. The answer is yes and no.
No.If you have too much hope in them. And while taking the supplement, you don't want to change your life and diet in any way, hoping that this magic pill will do everything for you.
No.If you tend to buy any of the advertised weight loss supplements that have not gone through any clinical trials. And so they can be not only useless, but even dangerous.
Yes.If you understand that there are some really helpful supplements that can help you lose weight. But they only help, not miraculously. These additives include:
- acai berry;
- chia seeds;
- Ganoderma lucidum.
Reduce products of industrial origin
The product of deep industrial processing is a must-go first for those who are losing weight and for all those who just want to maintain their health.
Huge variety of sugars, harmful vegetable oils, various carcinogenic compounds - all of these give you the most harmless industrial sweets or cutlets.
Sausages alone contain at least 9 compounds that are hazardous to health.
Obviously, from this "excess" not only gets fat but also becomes very sick.
It has been determined that in developed countries around the world, those who regularly eat industrial processed products receive about 15 teaspoons of sugar. And they don't even know that.
Consequently, this incredible amount of sugar becomes its unknown source due to the excess weight, and then - diabetes, heart disease and cancer.
Refined carbohydrates and everything from them, such as flour and bread, baked goods, etc. v. especially harmful.
All of these foods have a frighteningly high glycemic index and are completely devoid of any beneficial ingredients found in all carbohydrates, such as fiber.
Avoid liquid calories and fructose
Consuming a wide variety of sugary drinks is one of the factors that cause weight gain.
It's not just sugary drinks that increase your direct sugar intake. They also deceive our brains. The brain does not perceive liquid calories as it does solid. Hence, it entails bringing in all the calories he takes into account, without realizing he ate.
It's important to note here that the danger is not just sugary drinks, but that is high in sugar and contains a significant amount of calories, such as sugary tea or cola. But these are sweet, but low in calories. Therefore, they are considered to be useful. These are fruit juices rich in fructose.
Yes, fructose is not a nutrient in the truest sense of the word. However, it is harmful. And the harmful effects of fructose are more than the harmful effects of regular sugar. Including excessive weight gain.
Eliminate harmful vegetable oils from your diet
The negative health effects of vegetable oils such as corn, sunflower, soybeans and other oils are multifaceted.
One of the main negative aspects is a violation of the ratio of omega-3 to omega-6 fatty acids, resulting in the regular use of many vegetable oils.
When the balance of omega-3: omega-6 in the body is imbalanced, chronic slow inflammation that is the basis of many dangerous diseases from diabetes to cancer. And of course, the focus of excessive weight gain.
Therefore, if you want to sustainably lose weight and improve overall health, you should definitely limit your intake of vegetable oils other than olive oil, coconut oil, avocado oil.
No hazardous products in the home
In many tests, it has been shown that the weight of the inhabitants in a house depends directly on the products stored in this house.
If family members can only find healthy options in the refrigerator and on the kitchen shelves, they are forced to eat them.
And that doesn't mean just keeping one carrot indoors. Of course, carrot crumbs won't be superfluous either. However, the world of snacks is much more diverse.
But there shouldn't be a wide variety of cookies, sausages and toffee.
Don't focus on counting calories
Of course, the amount of calories consumed per day affects a person's body weight. However, simply counting calories on the forehead is often useless. Furthermore, it is harmful, as it negatively affects the mentality of a weight-loss person, leaving him in a state of nervous tension.
Calories are not equal to calories. What's more, low-calorie foods (same fruit juices) may contribute to weight gain.
Tiered Fasting Practice
Intermittent, or layered, fasting does not mean fasting, losing physical strength and mind, and refusing to eat. But it allows you to lose weight perfectly and improve overall health.
Properly implemented tiered fasting switches your metabolism from using carbohydrates to burning fat, while also reducing your daily calorie intake without making you feel hungry. .
Uses a smalldisk
It has been noticed that people self-serve a full disk regardless of their size. In this case, the feeling of fullness in one person also develops approximately the same when eating up a small plate and a large plate. The main thing is to clean up the disk and see it.
That's why using small plates helps you lose weight, as such dishes allow you to eat less and still be full.
The presence of infectious sources in the oral cavity does not affect health. However, for weight gain, tooth decay is a particularly big problem.
The fact is that when one feels pain while chewing, the fact is that he cannot eat the designated foods for weight loss. Of course, you can take raw celery, chopped it into the blender into porridge and add a piece of minced boiled beef to this porridge.
You can. But, as a rule, this doesn't happen. And people with a toothache began to eat more and more soft foods - tea cereals, biscuits that are easy to soak in tea and meatballs stuffed with bread.
Obviously, such diets don't help with weight loss.
Brush your teeth after eating
Brushing your teeth after a meal helps to reduce unhealthy snacking.
- At first, many people regret that their clean teeth were dirty. And they try not to do this for as long as possible. Especially if there is a tendency to develop caries.
- Second, the taste of food right after brushing leaves a lot to be desired.
High intensity training for interval training and strength training
A big mistake many people lose weight want to normalize weight not only with proper nutrition but also exercise support, is to focus only on cardio workouts, such as exercise. training on a stationary bike.
Unfortunately, such exercises are ineffective for weight loss. Yes, it has a positive effect on the work of the cardiovascular system, improves mental attitude, increases endurance, and so on. v. But it helps to lose very little weight.
This type of physical activity drastically alters the body's hormonal response to exercise and is therefore very effective for weight loss.
In addition to interval training, resistance training is essential. Including women.
When you lose weight, not only fat but also muscle melts in your body. And they need to be restored.
First, this is necessary so as not to harm the body. Looks youthful and fit.
Second, muscle tissue is largely responsible for fat burning. And the smaller its mass, the slower the weight loss process.
Don't go on a diet. Eat right!
The biggest drawback of most weight loss diets is that they have almost no effect in the long run.
Furthermore. Some experts even see a dieter as an omen that his weight will only increase in the future.
The situation would be completely different if one did not "sit" on a certain diet with a strictly adjusted amount of time, but was simply eating properly.
For the recommendations in this article on how to quickly and effectively lose weight at home, you cannot "sit on" them. You cannot count the number of days until the end of a healthy lifestyle and wait for the misery to end and everything will return to normal.
If you practice this method, then things are really back. And with additional parts.
So those who really want to lose weight should first change their worldview, the way of judging their personality and the role food plays in their lives.
If you don't do this, then you have to admit that you have inner conflicts, reality dissatisfaction, low self-esteem and other psychological issues that keep you down. ", " attack "the spring roll. and rapid weight gain after weight loss.
If so, you need to understand and accept the fact that the problem of being overweight for you lies not in the realm of nutrition but in the realm of psychology. And you don't need a nutritionist but a psychotherapist.