Today on the Internet you can find a lot of information about how to lose weight quickly at home.Unfortunately, many recommendations are not reliable and have no scientific justification.But that does not mean that at all that there is no correct recommendations on how to lose weight quickly at home, efficient and safe.Exist.And below you will find you 23 most effective than them.All presented tips have a strict scientific base.
Increase the amount of protein in a diet
The human body is forced to spend a lot of energy on the digestion of the protein obtained from food.It was found that the diet protestary allows you to accelerate metabolism and incineration of 100 calories per day.
In addition, the protein meal is perfectly saturated.It is estimated that people who eat a lot of animal proteins in the day consumed 400 calories less than those who ignore such products.
- A great way to increase the number of protein spent is the eggs breakfast.It was found that those who lose weight eating eggs for breakfast without bread and other quickly digestible carbohydrates lose 65% faster than those who eat drumm people.
- Another method is to add milk serum on a diet.The experiments showed that the regular use of serum protein reduces fat deposition and increases muscle mass, which is why a milk serum protein is recommended to eat before weight loss.
Use solid products
The entire products consisting of one ingredient are the favorite choice.
Such products do not carry additional sugars and are not derivatives of deep industrial processing.
As a rule, they are a teasel well, supplying the body with all the necessary compounds.
It is important to understand that the entire products are not only fruits and vegetables, because many think, but animal products.A piece of cooked chicken breasts or egg is also the entire products.
Lead on oily fish
There are a lot of omega-3 acids in fat fish.And this is one of the most useful weight loss compounds.
- Omega-3 acids increase brownish fat concentration, which is needed to increase energy consumption and combustion of conventional fat deposits.
- They fight a chronic inflammation, which is one of the main prerequisites for acquiring surplus weight.
- They improve insulin sensitivity, which is extremely important for weight loss, because it is small sensitivity to this hormone - insulin resistance - it is a direct path not only on diabetes, but also on a set of excess weight.
- They help carry themselves with abdominal obesity, ie the deposition of fat mainly in the abdominal cavity.They treat a bephasous fatty liver hepatosis that takes place in almost all people with excess weight.
Another useful quality of omega-3 fatty acids is in terms of losing weight due to the fact that they improve mental condition and normalize sleep.And it is well known that without and calm emotional mood and high nights for the night, it is extremely difficult to lose weight.
Support normal hydration
Sustainable correct weight is impossible without the appropriate water mode.
Water accelerates the ignition of calories, normalizes a hormonal background, reduces appetite and taxes with a mass of other qualities that are useful for weight loss.
Use black sugar-free coffee
Like saturated animal fats, they demonstrated for a long time.Considered an extremely harmful drink.
However, until today, scientists have shown that a natural coffee is a rich source of antioxidants and other useful substances.And, in addition, it helps in weight loss.
The coffee improves energy and speeds up the calorie ignition.Strengthening metabolism can reach 11%.
Coffee also helps stabilize blood sugar levels, which does not matter only for the treatment and prevention of type 2 and pre-aetical state diabetes, but for weight loss.
It's just that coffee is useful, you have to drink it correctly.
In addition, don't forget that coffee is a drink that has to be consumed before training.Since this does not just help us to solve excess weight faster, but also improves sports achievements, well-being during the lesson.
Drink green tea without sugar
Green tea without any sweetener accelerates the fat ignition.And mostly in the abdomen.Increasing the rate of deterioration of fat deposits can reach 17%.
In addition, green tea is crowded with antioxidants that help remove chronic inflammation in the body - one of the main causes of obtaining surplus weight.
It is only for green tea, helps in weight loss and heal, you need to cook it properly.
Use more spices
There are a large number of spices in the world that speed up metabolism, suppress appetite, heal chronic inflammation, normalize blood sugar.And have other properties that are useful for weight optimization.
Use fermented products
Food prominent, whether natural yogurt or acid cabbage, are rich in probiotics that are absolutely necessary for weight loss.
The advantages of probiotics for normalization of weight occur due to the fact that they improve the work of intestinal microflora.Which is extremely important, because people with surplus weight have a different composition of intestinal flora compared to those whose weight is normal.
And if the correct useful microflora helps to remove chronic inflammation, linings and slows the absorption of fat in the intestines, and then the bacteria of people who need weight loss is all in their power so that human weight increases even more.
Don't forget that I should have involved the sufficient number of prebiotics.
Saturate your diet with fiber
Herbal fibers slows down the absorption of food and allows the stomach to keep its filling longer after eating.This allows you to reduce your appetite and, as a result, eat noticeable less, without smoking suffering.
In addition, the fiber is necessary for the operation of intestinal microflora, without optimal functioning, which will not be possible to lose weight.
Go on a little-theft diet
The low-hinged power circles are the simplest and simultaneously the most efficient nutritional approach to weight loss.
Why is that so, it's not hard to understand.
Foods with a minimum amount of carbohydrates enables the reduction of insulin levels.What is extremely important for weight loss because insulin hormone has three main features that contribute to the expensive surplus weight.This:
- Acceleration of fatty acid accumulation in fatty tissue cells;
- change in food behavior;
- Suppression of hormone production responsible for fat burning.
To date, several forms of proper diet have been developed to minimize the flow of carbohydrates into the body.This:
- Ordinary diet with low wheels;
- Navigovayaya diet;
- Atkins diet;
- Ketogenic diet.
Include body cleaning products in a diet
To quickly lose weight at home, try cleaning your body.There are many products that contribute to detoxification.The main ones are:
- Spirulina;
- Clorella;
- root for burdock;
- 3 Indian fruit (Amalaki, Bibhiyat, Haritaki);
- Milk velcro.
Why is the 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 abnormal craving decreases, appetite normalizes, chronic prison leads to the liquid retention in the body.
- Reduces blood sugar and increases body sensitivity to insulin.
- Reduces chronic inflammation, without elimination that is very difficult to lose weight very difficult.
In addition, it should be remembered that many toxins, for example, heavy metals, is late in the body in greasy tissue.That is, it's all toxic substances in them.Therefore, for people with excessive fat deposits, the problem of the toxin solution is particularly relevant.
Use weight loss accessories
The question of whether it is necessary to take the supplements of the diet to normalize weight remains open.You can answer this way - and yes, and no.
No. No.If you have too much hope for them.And against the background use of additives, you don't want to change your life and diet, hoping this wonder batch will do everything for you.
No. No.If you tend to buy any advertised dietary supplements for weight loss that did not pass clinical trials.And, therefore, they may not be just useless, but even dangerous.
Yes.If you realize that there are some actually useful additives that help in weight loss.But they only help and don't work miracles.Such additives include:
- Asai berries;
- Chia seeds;
- Reishi mushrooms.
Down with industrialized products
Products Deep industrial processing are what is necessary to reject primarily and losing weight and all those who just want to maintain health.
The immeasurable amount of sugar, harmful vegetable oils, a variety of helmet joints - all this offers you the most common cauldron or sweets prepared by industrial method.
The sister-in-law contains at least 9 joints dangerous to health.
Obviously, from all this "abundance" not only are they getting fat, but also ill.
It was determined that in developed countries around the world, people who regularly eat industrial processing products regularly receive about 15 teaspoons of sugar with them.And they don't even doubt this.
As a result, this incredible amount of sugar becomes the reason for incomprehensible excess weight, and then diabetes, heart and cancer disease.
Special damage are refined carbohydrates and all they receive, for example, wheat flour and bread, baking, etc.
All of these products have a terribly high glycemic index, and at the same time they are absolutely deprived of any useful components that are in whole carbohydrates, for example, fiber.
Avoid liquid calories and fructose
Consumption of a large number of different sweet drinks is one of the hip trigger excess weight.
Not only that sweet drinks do not increase sugar consumption directly.They also seduce our brain.The fact is that the brain does not experience liquid calories in the same way as firm.Therefore, it requires the introduction of all these calories into the body he counted, not understanding he had already eaten.
It is important to note that the danger is not only the sweet drinks that are rich in sugars and for example, carry a significant number of calories, for example, sugar or sharing tea.But those drinks that are cute but calories contain a little.Are therefore considered useful.These are fruit juices that are crowded with fructose.
Yes, fructose is not -core in the literal sense of that word.However, it is harmful.And fructose damage outweighs the damage of ordinary sugar.Including in terms of acquiring excess weight.
Remove the harmful vegetable oil from your diet
Negative effects of such vegetable oils as corn, sunflower, soy, etc., are multiple health.
One of the main negative aspects is a violation of omega-3 and omega-6 fatty acids, which regular use of many water oil oils.
In the event of a violation of Omega-3 equilibrium: Omega-6 in the body reaches three chronic inflammation, which basically many serious diseases of diabetes to cancer.And, of course, the basis of excess weight increases.
Therefore, if you want to lose weight all the time and improve the medical condition in general, you should reduce the consumption of vegetable oils, except olives, coconuts, avocado oils.
There should be no harmful products in the house
In numerous experiments, the weight of the house is proven directly depends directly on which products are stored in this house.
If in the fridge and on the shelves in the kitchen family members can find only the possibilities of healthy provisions, they will be forced to eat them willy.
And what was said, not at all mean that you have to keep one carrot in the house.Of course, carrot crumbs will not be superfluous.However, the world of right snacks is much more diverse.
But the diversity of cookies, sausage and iris should not be in it.
Don't focus on Calories Calculation
Of course, the number of calories consumed a day affects the weight of the human body.However, a simple calculation of calories in the forehead is usually useless.Moreover, it is harmful, because it negatively affects the psychic weight psyche, supporting it in constant nervous tension.
Calories are not equal to calories.Moreover, low-calorie foods (same fruit juices) can contribute to an expensive extra pounds.
Practice cascading starvation
Occasional or cascading, starvation does not imply long, selects physical and mental forces, refusing food.But it allows you to lose weight perfectly and improve your health in general.
The correctly performed cascading starvation ensures the transfer of metabolism from the use of carbohydrates to ignition of fat and, in addition, it helps to reduce the number of calories used daily, without exposure to flour hunger.
Use small plates
It is noted that people impose full boards for themselves regardless of their size.At the same time, the feeling of satiety in the person is developing and approximately the same with the devastation of the small plate and large.The main thing is to clean the plate and see it.
That is why the use of small boards helps in weight loss, because such a dish allows you to eat less and eat at the same time.
Put your teeth in order
The presence of sources in the oral cavity does not adds health infection.However, to acquire excess weight, destroyed teeth are a particularly big problem.
The fact is that when a person hurts to chew, he practically can't eat those products that are shown for weight loss.Of course, you can take the crude celery, cut it into a blender into a porridge condition and add a chopped piece of cooked beef to this porridge.
Can.But, as a rule, that doesn't happen.And people with sick teeth are starting more and more rely on various soft foods - on cereals, cookies, cookies, which are easily soaked in tea, and meatballs filled with bread.
Obviously, such nutrition does not lead to weight loss.
Wash your teeth after eating
It is noted that brushing teeth after eating reduces the craving for harmful unnecessary snacks.
- First, many people are sorry for clean teeth.And they try not to do it as long as possible.Especially if there is a tendency to develop caries.
- Second, the taste of the products used immediately after brushing teeth leave a lot desired.
Practice High Exercises for Interval and Forces
Large mistake of many weight losses, who want to normalize weight not only with the help of the appropriate diet, but also with support for physical exercise, for example, concentrate only the cardio training, for example, a regular lesson for exercise.
Unfortunately, for weight loss, such physical education is inefficient.Yes, it has a positive effect on the work of the cardiovascular system, improves mental mood, increases endurance, etc.But losing weight helps extremely weak.
This type of physical activity is noticeably changing the body's hormonal response to training and is therefore so effective for weight loss.
In addition to training intervals, you need to deal with strength exercises.Including women.
When losing weight in the body, not just fat, but also muscles.And they have to come back.
First, it is necessary not to harm the body.They look young and fit.
Second, it is a muscular tissue that is largely responsible for burning fat.And less is the volume, it is slower a weight reduction.
"Don't sit" on a diet.Just eating the right!
The biggest disadvantage of almost all weight loss is that almost never work in the long run.
Moreover.Some experts even consider only the fact "sitting person on a diet" as a sign that its weight will only increase in the future.
The situation is in a completely different way if the person "doesn't sit" on a certain diet with a strictly checked temporary interval for her, but simply eats properly.
In order for the recommendations to be given in this article on how quickly and efficiently lose weight at home, they worked, they can't "sit".You can't calculate the days before the end of a healthy lifestyle and wait for that suffering to end, and everything will return to your circles.
If you exercise such an approach, then everything will really return.Yes, and with the addition.
Therefore, those who want to develop, above all, should change their worldview, their assessment of their own personality and the role of food in their lives.
If this doesn't work in any way, you must admit that you have internal conflicts, dissatisfaction, low supermarkets and other psychological problems that make you "attack you," attacking the weight after you have managed to lose some weight.
If this is the case, then you need to understand and accept the fact that the problem of excess weight is not in the field of dietetics, but in the field of psychology.And you don't need a specialist for proper nutrition, but a psychotherapist.