How to lose weight at home: step by step instructions Decided to lose weight, but don't know where to start? We offer you step-by-step instructions on how to start losing weight at home (or in the gym) . This memo is suitable for both men and women, regardless of age and the number of extra pounds. A successful weight loss process consists of two components: a balanced diet and physical activity. So, where do we propose to start losing weight? NUTRITION: STEP BY STEP INSTRUCTIONS STEP 1: REMEMBER THE MAIN RULE OF LOSING WEIGHT The first step on the way to getting rid of excess weight is to remember the main principle of losing weight for yourself. You lose weight when you eat less food than your body can handle during the day. In this case, energy begins to be drawn from the reserve reserves on the body - fat deposits. Therefore, in essence, the process of losing weight is reduced to eating restrictions and creating a calorie deficit . No
26 WEIGHT LOSS TIPS THAT REALLY WORK
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| Weight loss tips |
1. Drink water, specially before meals
It is believed that drinking water can aid in weight loss - and this is true. Drinking water can increase your metabolism by 24-30% within 1-1.5 hours, which will help you burn a few more calories. One study found that drinking half a liter of water about half an hour before meals helped dieters consume fewer calories and lose 44% more weight compared to those who did not drink water.
2. Eat eggs for breakfast
Eating eggs can provide many benefits, including helping you lose weight. Research shows that replacing your breakfast cereal with eggs can help you eat fewer calories over the next 36 hours and also lose more weight and fat. If you don't eat eggs, then this is not a problem. Any other protein source for breakfast will have the same effect.
3. Drink coffee (preferably black)
Coffee is grossly underrated. Quality coffee contains many antioxidants and can be very beneficial for your health. Research shows that the caffeine in coffee can boost metabolism by 3-11% and increase fat burning by 10-29%. Just don't add a lot of sugar or other high-calorie ingredients to your coffee. This will completely negate all its benefits. You can buy coffee at your local grocery store or order it online.
4. Drink green tea
Like coffee, green tea also has many benefits, including promoting weight loss. Although green tea contains very small amounts of caffeine, it also contains powerful antioxidants called catechins, which work synergistically with caffeine to help burn fat. While the evidence is mixed, many studies show that green tea (as a beverage or supplement to green tea extract) can help you lose weight. Green tea is sold at most pharmacies, health and grocery stores, and online.
5. Try periodic unloading
Intermittent unloading is a popular eating pattern in which people alternate between fasting and eating. Short-term studies show that intermittent fasting is as effective for weight loss as constant calorie restriction. It also means less muscle loss than low-calorie diets. However, more research is needed before any more serious conclusions can be drawn.
6. Take glucomannan
A fiber called glucomannan has been shown to promote weight loss in some studies. This type of fiber absorbs water and takes a long time to digest, filling you stronger and helping you eat fewer calories. Research shows that people who take glucomannan lose slightly more weight than those who do not. You can find glucomannan supplements not only in pharmacies, but also online.
7. Eat Less Added Sugars
Added sugars are one of the worst ingredients in the modern human diet. Most people abuse them. Research shows that consumption of sugar (and high
fructose corn syrup) is closely linked to an increased risk of obesity, as well as diseases including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugars. Be sure to read the ingredients, because even so-called healthy foods can be high in sugar.
8. Eat Less Refined Carbs
Refined carbohydrates include sugars and grains that have been stripped of their fibrous, nutritious parts. For example, white bread and pasta. Research shows that refined carbohydrates can quickly raise blood sugar levels, which makes you feel hungry and increases the amount of food you eat over the course of several hours. Eating refined carbohydrates often leads to obesity. If you have carbohydrates in your diet, make sure they contain natural fiber.
9. Try a low-carb diet
If you want to experience the benefits of limiting your carbohydrate intake, go all the way and try a low-carb diet. Numerous studies show that eating these foods can help you lose 2-3 times more weight than a standard low-fat diet, while improving your health.
10. Use small plates
Using smaller plates has been shown to help some people automatically consume fewer calories. However, plate size doesn't seem to affect everyone. It affects more those who are overweight.
11. Monitor portions or count calories
Portion control, that is, when you eat less, or calorie counting can obviously be very helpful. Some research suggests that keeping a food diary or photographing your meals can help you lose weight. Anything that makes you think about what you eat can be beneficial.
12. Carry healthy food with you in case you get hungry.
Having a healthy snack on hand will help you avoid eating something unhealthy if you are very hungry. Light, easy-to-prepare snacks include whole fruits, nuts, carrots, yogurt, and hard boiled eggs.
13. Take Probiotic Supplements
Taking probiotic supplements containing the bacteria of the Lactobacillus subfamily has been shown to reduce fat mass. However, this is not the case for all Lactobacillus species. Several studies have linked L. acidophilus to weight gain. You can buy probiotic supplements at grocery stores as well as online.
14. Eat spicy foods
Chili peppers contain capsaicin, a compound that can boost metabolism and slightly reduce appetite. However, over time, people can develop a habit of capsaicin's effects, which may reduce its effectiveness in the long term.
15. Do Aerobic Exercise
Aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health. They are especially effective for losing belly fat, the unhealthy fat that builds up around your organs and causes metabolic disease.
16. Do strength exercises
One of the worst side effects of the diet is that it causes muscle loss and slows down the metabolism as the body goes into fasting mode. The best way to prevent this is to do some kind of resistance exercise, such as strength training. Research shows that strength training can help maintain a fast metabolism and prevent muscle loss. Of course, it's not just important to lose fat mass - you also need to build muscle. Strength exercises are essential to keep the body in good shape.
17. Eat More Fiber
Fiber is often recommended for weight loss. While the evidence is mixed, some research suggests that fiber (especially viscous fiber) can increase feelings of fullness and help you control your weight in the long term.
18. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective for weight loss. They are low in calories but high in fiber. Their high water content makes them low in calories yet satisfying. Research shows that people who eat fruits and vegetables tend to weigh less. These foods are also very nutritious, so eating them is important for your health.
19. Good sleep
The impact of sleep is grossly underestimated, although it is just as important as healthy eating and exercise. Research shows that poor sleep is one of the strongest risk factors for obesity, as it is associated with an 89% increased risk of obesity in children and 55% in adults. Therefore, sleep more, but do not try to go to bed immediately after eating!
20. Fight food addiction
A recent study found that 19.9% of people in North America and Europe suffer from food addiction. If you have excessive food cravings and can't seem to get over it no matter how hard you try, you are most likely addicted. In this case, seek professional help. Trying to lose weight without fighting food addiction is almost impossible.
21. Eat more protein
Protein is the single most important nutrient for weight loss. Eating a high-protein diet has been shown to increase metabolism by 80-100 calories per day while cutting the diet by 441 calories per day. One study also found that consuming 25% of your daily calories in the form of protein reduced food obsessions by 60%, while cutting the urge to snack late at night in half. Adding protein to your diet is one of the easiest and most effective ways to lose weight.
22. Whey Protein Supplement
If you are struggling to get enough protein in your diet, you can take protein as a supplement. One study found that replacing part of the diet with whey protein can lead to a weight loss of about 8 pounds over time while increasing muscle mass. Whey protein is sold in most health food stores and online.
23. Don't drink sugary drinks, including soda and fruit juice
Sugar is bad, but liquid sugar is even worse. Research shows sugar in drinks is one of the main causes of obesity. For example, one study found that sugar-sweetened beverages increased the risk of obesity in children by 60% when consumed daily. Keep in mind that this also applies to fruit juices, which contain the same amount of sugar as sodas such as Coca-Cola. Eat fresh fruit, but limit or avoid fruit juices.
24. Eat organic foods (normal food)
If you want to be leaner and healthier, your best advice is to eat a single ingredient meal. These foods are natural and very difficult to gain weight if most of your diet is based on them.
25. Don't diet - eat healthy foods
One of the biggest problems with diets is that they rarely work in the long run. If anything, dieters tend to gain more weight over time, and research shows that diet is a common cause of future weight gain. Instead of dieting, strive to become healthier, happier, and leaner. Focus on giving your body the nutrients it needs, not depriving it. Weight loss should happen naturally.
26. Chew more slowly
It may take a while for your brain to realize that you have eaten enough. Some research suggests that chewing slowly can help you consume fewer calories and increase the production of hormones associated with weight loss. Also chew food more thoroughly. Research shows that chewing more thoroughly can lower your calorie intake with meals. These methods are part of a mindful meal plan to help you eat less and pay attention to each bite.
Outcome
Numerous methods can help you lose weight.
Some of the tips above suggest dieting, including eating more protein or cutting back on added sugars.
Others, such as improving sleep quality or exercise, are more lifestyle based. For example, chewing slowly is one step you can take to start mindful eating.
If you apply some of these tips, you will be one step closer to your goal.
5. Try periodic unloading
Intermittent unloading is a popular eating pattern in which people alternate between fasting and eating. Short-term studies show that intermittent fasting is as effective for weight loss as constant calorie restriction. It also means less muscle loss than low-calorie diets. However, more research is needed before any more serious conclusions can be drawn.
6. Take glucomannan
A fiber called glucomannan has been shown to promote weight loss in some studies. This type of fiber absorbs water and takes a long time to digest, filling you stronger and helping you eat fewer calories. Research shows that people who take glucomannan lose slightly more weight than those who do not. You can find glucomannan supplements not only in pharmacies, but also online.
7. Eat Less Added Sugars
Added sugars are one of the worst ingredients in the modern human diet. Most people abuse them. Research shows that consumption of sugar (and high
8. Eat Less Refined Carbs
Refined carbohydrates include sugars and grains that have been stripped of their fibrous, nutritious parts. For example, white bread and pasta. Research shows that refined carbohydrates can quickly raise blood sugar levels, which makes you feel hungry and increases the amount of food you eat over the course of several hours. Eating refined carbohydrates often leads to obesity. If you have carbohydrates in your diet, make sure they contain natural fiber.
9. Try a low-carb diet
If you want to experience the benefits of limiting your carbohydrate intake, go all the way and try a low-carb diet. Numerous studies show that eating these foods can help you lose 2-3 times more weight than a standard low-fat diet, while improving your health.
10. Use small plates
Using smaller plates has been shown to help some people automatically consume fewer calories. However, plate size doesn't seem to affect everyone. It affects more those who are overweight.
11. Monitor portions or count calories
Portion control, that is, when you eat less, or calorie counting can obviously be very helpful. Some research suggests that keeping a food diary or photographing your meals can help you lose weight. Anything that makes you think about what you eat can be beneficial.
12. Carry healthy food with you in case you get hungry.
Having a healthy snack on hand will help you avoid eating something unhealthy if you are very hungry. Light, easy-to-prepare snacks include whole fruits, nuts, carrots, yogurt, and hard boiled eggs.
13. Take Probiotic Supplements
Taking probiotic supplements containing the bacteria of the Lactobacillus subfamily has been shown to reduce fat mass. However, this is not the case for all Lactobacillus species. Several studies have linked L. acidophilus to weight gain. You can buy probiotic supplements at grocery stores as well as online.
14. Eat spicy foods
Chili peppers contain capsaicin, a compound that can boost metabolism and slightly reduce appetite. However, over time, people can develop a habit of capsaicin's effects, which may reduce its effectiveness in the long term.
15. Do Aerobic Exercise
Aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health. They are especially effective for losing belly fat, the unhealthy fat that builds up around your organs and causes metabolic disease.
16. Do strength exercises
One of the worst side effects of the diet is that it causes muscle loss and slows down the metabolism as the body goes into fasting mode. The best way to prevent this is to do some kind of resistance exercise, such as strength training. Research shows that strength training can help maintain a fast metabolism and prevent muscle loss. Of course, it's not just important to lose fat mass - you also need to build muscle. Strength exercises are essential to keep the body in good shape.
17. Eat More Fiber
Fiber is often recommended for weight loss. While the evidence is mixed, some research suggests that fiber (especially viscous fiber) can increase feelings of fullness and help you control your weight in the long term.
18. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective for weight loss. They are low in calories but high in fiber. Their high water content makes them low in calories yet satisfying. Research shows that people who eat fruits and vegetables tend to weigh less. These foods are also very nutritious, so eating them is important for your health.
19. Good sleep
The impact of sleep is grossly underestimated, although it is just as important as healthy eating and exercise. Research shows that poor sleep is one of the strongest risk factors for obesity, as it is associated with an 89% increased risk of obesity in children and 55% in adults. Therefore, sleep more, but do not try to go to bed immediately after eating!
20. Fight food addiction
A recent study found that 19.9% of people in North America and Europe suffer from food addiction. If you have excessive food cravings and can't seem to get over it no matter how hard you try, you are most likely addicted. In this case, seek professional help. Trying to lose weight without fighting food addiction is almost impossible.
21. Eat more protein
Protein is the single most important nutrient for weight loss. Eating a high-protein diet has been shown to increase metabolism by 80-100 calories per day while cutting the diet by 441 calories per day. One study also found that consuming 25% of your daily calories in the form of protein reduced food obsessions by 60%, while cutting the urge to snack late at night in half. Adding protein to your diet is one of the easiest and most effective ways to lose weight.
22. Whey Protein Supplement
If you are struggling to get enough protein in your diet, you can take protein as a supplement. One study found that replacing part of the diet with whey protein can lead to a weight loss of about 8 pounds over time while increasing muscle mass. Whey protein is sold in most health food stores and online.
23. Don't drink sugary drinks, including soda and fruit juice
Sugar is bad, but liquid sugar is even worse. Research shows sugar in drinks is one of the main causes of obesity. For example, one study found that sugar-sweetened beverages increased the risk of obesity in children by 60% when consumed daily. Keep in mind that this also applies to fruit juices, which contain the same amount of sugar as sodas such as Coca-Cola. Eat fresh fruit, but limit or avoid fruit juices.
24. Eat organic foods (normal food)
If you want to be leaner and healthier, your best advice is to eat a single ingredient meal. These foods are natural and very difficult to gain weight if most of your diet is based on them.
25. Don't diet - eat healthy foods
One of the biggest problems with diets is that they rarely work in the long run. If anything, dieters tend to gain more weight over time, and research shows that diet is a common cause of future weight gain. Instead of dieting, strive to become healthier, happier, and leaner. Focus on giving your body the nutrients it needs, not depriving it. Weight loss should happen naturally.
26. Chew more slowly
It may take a while for your brain to realize that you have eaten enough. Some research suggests that chewing slowly can help you consume fewer calories and increase the production of hormones associated with weight loss. Also chew food more thoroughly. Research shows that chewing more thoroughly can lower your calorie intake with meals. These methods are part of a mindful meal plan to help you eat less and pay attention to each bite.
Outcome
Numerous methods can help you lose weight.
Some of the tips above suggest dieting, including eating more protein or cutting back on added sugars.
Others, such as improving sleep quality or exercise, are more lifestyle based. For example, chewing slowly is one step you can take to start mindful eating.
If you apply some of these tips, you will be one step closer to your goal.