Looking for effective tips to lose weight? Perhaps you already sat on a diet, but it did not bring tangible results. We have prepared useful tips how to lose weight without diet, hunger, and moral fatigue.
The main problem of losing weight is that some people choose a pre-failure way to lose weight. The feeling of hunger, which comes at once, after giving up the usual caloric intake of food – is a signal to the body, saving calories, which leads to a slowing of metabolism and the accumulation of fat even on a diet. And you will not lose weight in this condition, in addition, you will lose a good mood and will come feeling oppressed due to a strong lack of calories.
Yes, we all know that to reduce weight and burn fat, you need to get fewer calories than we spend. Moreover, stop eating, it seems the best way to lose weight. However, this is not so. We have prepared real tips for losing weight at home with comfort and guaranteed results.
Simple tips for losing weight, which work “Industry” weight loss is full of myths. People, following the advice, do insane things, most of which have no basis. How can you lose weight, for example, eating an additional product? That’s right, no way. However, over the years, scientists have discovered several strategies that are effective in reducing weight.
1. Drink Water especially before Eating.
It is often claimed that drinking water can help in reducing excess weight, and it’s true. Drinking water can accelerate metabolism by 24-30% for 1-1.5 hours, helping you burn more calories. One study proved that half a liter of water half an hour before meals helped a dieter to absorb fewer calories and lose up to 44% more weight.
2. Eat eggs for breakfast.
Eating eggs have many benefits, including help in reducing weight. Studies have shown that replacing breakfast on a cereal-based egg can help absorb fewer calories within the next 36 hours, and lose more weight, and more fat in the body. If you, for some reason, cannot eat eggs, it’s not scary. Any other source of quality protein should replace it.
3. Drink Coffee (Preferably black).
In fact, coffee is demonized unfairly. Quality coffee is saturated with antioxidants and can have some health benefits. Studies have shown that caffeine contained in coffee can accelerate metabolism by 3-11%, and accelerate fat burning by 10-29%. Just do not add sugar or other high-calorie ingredients. This will negate all the benefits of coffee.
4. Drink Green Tea.
Like coffee, green tea also has numerous benefits, one of which is helpful in reducing weight. Green tea has a small amount of caffeine, but it also contains powerful antioxidants called catechins, which work together with caffeine to increase fat burning. Although the evidence is mixed, many studies are showing that green tea (like a drink, or adding an extract from it) can help you lose weight.
5. Cook on Coconut Oil.
There are a lot of special fats called triglycerides with an average chain length, which are not digested in the same way as other fats. These fats showed an acceleration of metabolism of 120 calories per day, as well as a decrease in your appetite, so you consume 256 calories per day less. Keep in mind that it’s not about adding coconut oil to the top of your dishes, but about replacing some current edible fats with it.
6. Add Glucomannan.
Fiber, called Glucomannan, has shown in several studies the ability to help in weight reduction. It is a type of fiber that absorbs water and “sits” in your intestines, giving a feeling of greater satiety, and helps you absorb fewer calories. Studies have shown that people who added Glucomannan lost a little more weight than those who did not.
7. Cut Additional Sugar Consumption.
Added sugar is one of the wrong ingredients in modern nutrition, and most people consume it too much. Studies have revealed that the consumption of sugar (and highly fructose corn syrup) is closely related to the risk of obesity, the development of type 2 diabetes, heart disease and others. If you want to lose weight, you should reduce your sugar intake. For reliability, read the labels, because, so-called, healthy foods can be overloaded with sugar.
8. Eat Less Refined Carbohydrates.
Refined carbohydrates are usually sugar or cereals, in which the fibers are exposed and lack nutrients (including white bread and pasta). Studies have shown that refined carbohydrates can dramatically increase blood sugar levels, forming peaks that lead to a sense of hunger, cravings for food, and increase food intake in the next few hours. Eating refined carbohydrates is directly related to obesity. If you are going to eat carbohydrates, make sure that they contain their natural fibers.
9. Go to the Low Carbohydrate Diet.
If you want to feel all the benefits of reducing carbohydrates, then consider all ways to achieve this, and then go on to a diet with a low intake of carbohydrates. Numerous studies have proved that such a diet (or “type of nutrition”) can help you lose 2-3 times more weight, in comparison with the standard low-fat diet, and at the same time improve your health.
10. Use Small Plates.
Some studies have demonstrated that using small plates automatically helps people consume fewer calories. Paranormal focus, however, it works.
11. Carry out Portion Control or Calorie Count.
The portion control (eating less) or counting the calories that you need to use for weight loss can be very useful for obvious reasons. There are also studies showing that keeping a diary of food with detailed records of what you ate or photographing all of your dishes, can help you reduce weight. Anything that increases your awareness of what you eat can be used.
12. Have a Stock of Useful Foods in the Case if You Are Hungry.
Keep healthy food nearby that can help protect you from eating anything harmful if you become too hungry. A few snacks that are easy to take with you and cook, including all fruits, a handful of nuts, a young carrot, yogurt and hard-boiled eggs.
13. Brush your teeth after eating.
Although there are no known studies on this, most people recommend brushing your teeth and using the thread after dinner. Then you will not be tempted to have a late-night snack.
14. Eat Spicy Food.
Acute foods, such as red hot peppers contain Capsaicin, which can speed up metabolism and slightly reduce appetite.
15. Do Aerobics.
Aerobics is a beautiful way to burn calories and improve your physical and mental health. They are incredibly effective for losing fat on the stomach, harmful fat, which tends to accumulate around your internal organs and cause a deterioration in metabolism.
16. Power exercise.
One of the bad sides of a diet is the tendency to reduce muscle mass and reduce metabolism, often leading to a depletion of form. The best way to avoid this is by doing some resistance exercises, such as strength training. Studies have shown that weight training can help accelerate your metabolism, and protect you from losing precious muscle mass. Of course, this is important not only for fat loss. You also want to be sure that you look good. Moreover, for this, performing strength exercises that will help to save and increase muscle mass.
17. Eat More Fiber.
Although the evidence is mixed, some studies show that fibers (unusually viscous) can increase saturation and help you control your weight for a long time.
18. Eat More Vegetables and Fruits.
Vegetables and fruits have some properties that make them useful for weight loss. They contain few calories, but much fiber. They are also enriched in water, which gives them a low concentration of energy. They also give time for chewing and are very satisfying to you. Studies have shown that people who eat vegetables and fruits tend to lose weight. This food is also very healthy and natural, so its use is essential in all respects.
19. Chew More Slowly.
This is necessary for the brain to realize that you have eaten something. Some studies have shown that slower chewing helps you eat fewer calories, and increases the production of hormones associated with weight loss.
20. Sleep well.
Sleep is strongly underestimated, but it can be vital for both healthy eating and exercise. Studies have shown that poor sleep is one of the most potent risk factors for obesity, associated with an increased risk of obesity in children by 89%, and in adults by 55%.
21. Overcome Your Dependence on Eating.
Recently, in 2014, 196,211 people studied and found that 19.9% of people fall into the category of food-dependent. If you have an irresistible desire and, it seems, cannot keep your food intake under control, how much you would not try, then perhaps you are a food addict. In this case, ask for help. To lose weight, without solving this problem, is almost impossible.
22. Eat More Protein.
Protein is the most critical nutrient that leads to weight loss. The use of high-protein foods showed an increase in metabolism by 80-100 calories per day, while it helps you feel more full, and there are up to 441 calories per day less. One study showed that a protein in 25% of calories reduces obsessive thoughts about eating by 60%, and reduces the desire to have a snack in the evening in half. This is the essential advice in the article. Just adding protein to your diet (without limits of anything) is the most comfortable, most effective and most delicious way to lose weight.
23. Supplements with Whey Protein
If you are trying to add enough protein to your diet, supplementation will help you. One study has shown that replacing a portion of calories with a whey protein can cause a loss of up to 8 pounds while increasing lean muscle mass.
24. Do not Drink Calories, Including Sweet Soda and Fruit Juices.
Sugar is bad, but sugar in liquid form is even worse. Studies have shown that calories of liquid sugar, perhaps the single most significant cause of fat deposition in modern nutrition. For example, the study showed that sugar in sweet drinks is associated with an increased risk of obesity in children up to 60%, for each daily serving. Keep in mind that this applies to both fruit juices and other beverages containing a close amount of sugar, for example, coca. Eat whole fruit, but carefully use fruit juices (or avoid them at all).
25. Eat Only One-Component Food (Natural Foods).
If you want to be a slim, healthy person, then the best thing you can do for yourself is one-piece, one-component food. These products have a natural filling, and if your menu consists of the most of them, then it is challenging to gain weight. Keep in mind that this product does not require a long list of ingredients because the actual product itself is an ingredient.
26. No “Diets,” Instead of them Healthy Nutrition.
The main advice on how to lose weight is to give up diets in their usual sense. One of the huge problems of “diets” is that they almost never work for a long time. Even, on the contrary, people who tend to “diets,” subsequently gain more weight, and studies have shown that the fulfillment of a diet is a prediction of weight gain in the future. In contrast to dieting, set yourself the goal of becoming a healthy, happy and fit person. Focus on the nutrition of your body, not exhaustion. Replace harmful foods with healthy ones. And you immediately feel the result. As you can see, all the tips for losing weight without diet are reduced to proper nutrition, which is excluded