Are you looking for effective tips for weight loss? You can taste the diet, but this has not brought tangible results. We have prepared the tips how to lose weight without dieting, hunger, and mental fatigue.
The main problem with losing weight is to choose a pre-catastrophic way to lose weight. The feeling of hunger, which comes immediately after the rejection of a typically calorie food is for the body to store calories, which leads to slower metabolism and fat storage even on a diet. And you will not lose weight in this condition, in addition to this, you lose the good will and will come feelings of depression due to severe lack of calories.
Yeah, we all know that to reduce weight and burn fat, you must eat fewer calories than we spend. And stop eating, it seems that the best way to lose weight. But it is not. We have prepared the real tips for weight loss at home, comfortable and with a guaranteed result.
Simple tips for weight loss that works
The entire industry of weight loss is full of myths. People following the tips, making completely crazy things, most of which have no reasons. How to lose weight, for example, you eat in addition, some of the products? That's right, nothing. However, in recent years, scientists have discovered several strategies that are really effective in losing weight.
1. Drink water, especially before eating
It is often claimed that drinking water can help in reducing excess body weight, and this is true.
Drinking water can speed up metabolism by 24-30% for 1-1.5 hours, helping you burn more calories.
One study showed that a drop of water half an hour before meals to help people on a diet, to devour fewer calories and lose 44% more weight.
2. Eat eggs for Breakfast
Eating eggs has many benefits, including help in weight loss.
Studies have shown that the replacement of Breakfast corn-based eggs, can help you absorb less calories for the next 36 hours, and lose more body weight and more fat in the body.
If you, for some reason, I can't eat eggs, this is not scary. You need to replace any other source of quality protein.
3. Drink coffee (Preferably black)
In fact, coffee demonized unfairly. The quality of coffee is full of antioxidants, and can have many health benefits.
Studies have shown that caffeine in coffee can speed up metabolism by 3-11%, and accelerate the burning of fat in the 10-29%.
Only that it is not necessary to add sugar or other high calorie ingredients. This would eliminate all the benefits of the coffee.
4. Drink green tea
Like coffee, green tea also has many benefits, one of which is help in reducing weight.
Green tea contains a small amount of caffeine, but also contains potent antioxidants called catechins, which work together with the caffeine increases the fat burning.
Although the evidence is mixed, there are many studies that show that green tea (as a drink and extracts), can help reduce weight.
5. Cook with coconut oil
Coconut oil is very useful. There are a lot of special fats called triglycerides of medium chain length, which are digested differently than other fats.
These fats have shown, the acceleration of the metabolism by 120 calories per day, and also reduce your appetite so that consume 256 calories less per day.
Keep in mind that we are not talking about the accession of coconut oil in the top of the dishes and replace some of the current dietary fat on it.
6. Add glucomannan
The fiber, called Glucomannan, is shown in several studies, the ability that helps in reducing weight.
This is the type of fibre that absorbs water and "sits" in your gut, which gives a greater sense of wealth, and helps you to absorb less calories.
Studies have shown that people who added Glucomannan, lost a little more weight than those who did not add.
7. Reduce added sugar consumption
Add sugar – one wrong ingredient in the modern diet most people consume too much.
Studies have shown that consumption of sugar (and high fructose corn syrup), which is closely linked with the risk for obesity, development of type 2 diabetes, heart disease and other.
If you want to lose weight, you should cut down on sugar consumption. For the reliability of the read the labels, because it t. i. healthy food can be overloaded with sugar.
8. Eat less refined carbs
Refined carbohydrates are usually sugar, or grains that have the fiber exposed, and stripped of nutrients (including white bread and pasta).
Studies have shown that refined carbohydrates can dramatically raise the level of sugar in the blood, which form the peaks, which cause hunger pangs, craving for food, and increases the consumption of food in the next few hours. Consumption of refined carbohydrates is directly linked with obesity.
If you are going to eat carbs, make sure they contain their natural fiber.
9. Go on a low-carb diet
If you want to enjoy the benefits of reducing carbs, think about all of the ways to achieve this and then go on to diet with low carbohydrate intake.
A number of studies have demonstrated that this diet (or "food") can help you to 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 shown that using smaller plates automatically helps people to consume fewer calories. Paranormal focus, but it works.
11. The implementation part of the control or calorie counting
Portion control (eating less) or counting of calories that should be consumed for weight loss, can be very useful for obvious reasons.
There are also studies showing that keeping a food diary with accurate records of what you eat, or taking pictures of all the meals that can help you in losing weight.
Anything that increases your awareness of what you eat, can be used.
12. Keep the park healthy foods, in case You get hungry
Keep healthy food nearby, that can help keep you from eating something harmful, if you become too hungry.
Some snacks which are easy to take and easy to prepare, including all fruit, handful of nuts, baby carrots, yogurt and hard-boiled egg (or two).
13. Brush your teeth after eating
Although the famous studies in this respect is not, most people recommends brushing and/or flossing after lunch. Then you will not be tempted to organize a late evening snack.
14. Eat spicy food
Spicy food, such as red hot peppers contains Capsaicin, which can speed up the metabolism and slightly decrease your appetite.
15. Not aerobics
Aerobics (cardio) is a great way to burn calories and improve your physical and mental health.
They are extremely effective in losing belly fat, the unhealthy fat that tends to accumulate around the internal organs, and becomes a cause of deterioration of the metabolism.
16. Weight training
One of the drawbacks of the diet, it is a trend to reduce lean muscle mass and lower metabolism, often leading to depletion of the form.
The best way to avoid this, some of the exercises of resistance, such as strength exercises. Studies have shown that strength training can help to accelerate your metabolism and protect against the loss of valuable muscle mass.
Of course, this is not only important for fat loss. You also want to make sure that you look good. And for this the implementation of power exercises that will help maintain and increase muscle mass.
17. Eat more fiber
Fiber is often recommended for reducing weight. Although the evidence is mixed, some studies show that fiber (especially viscous) can increase the intensity and help you to control your weight for a long time.
18. Eat more fruits and vegetables,
Fruits and vegetables have certain properties which make them for effective weight loss.
Contain little calories, but rich in fiber. They are also enriched with water, which gives them a low concentration of energy. Are also enough time to chew and really fill up.
Studies have shown that people who eat vegetables and fruits tend to weight loss. This food is also very healthy and natural, so its consumption is important in all respects.
19. More slowly chew
It is necessary to understand the brain that you ate something. Some studies have shown that chewing more slowly helps you eat less calories and increase the production of hormones associated with weight loss.
20. A good night's sleep
Sleep is very underrated, but it can be very important for a healthy diet and exercise.
Studies have shown that poor sleep is one of the strongest risk factors for obesity associated with an increased risk for obesity in children, with 89% of adults, 55%.
21. To overcome its dependency on food
Recently, in 2014, to consider 196,211 people, and found that 19.9% of people who fall into the category of a food addict.
If you experience an overwhelming desire, and I can't keep your diet under control, how much would you not tried, then you may be a food addict.
In this case, ask for help. If you want to lose weight without addressing this problem, it is almost impossible.
22. Eat more protein
Protein is the most important nutrient, which leads to weight reduction.
Eating protein rich foods showed increases the metabolism by 80-100 calories per day, and helps you feel more full, and there are 441 calories less per day.
One study showed that protein 25% of calories, reduce obsessive thoughts about food by 60%, and reduces the desire to eat in the evening half.
This is the most important tip in the article.
Only add the protein in your diet (without restriction of something)- the easiest, most effective and most delicious way to lose weight.
23. Supplementation with whey protein
If you want to add in your diet enough protein, introduction of accessories that will help you.
One study showed that replacing part of the calories, whey protein may be the cause for the loss of up to 8 pounds, while increasing lean muscle mass.
24. Don't drink your calories, such as sweet soda and fruit juices
Sugar is bad, but sugar in liquid form is even worse. Studies have shown that liquid sugar calories may be just the biggest cause fat in the modern diet.
For example, the study showed that the sugar in sweet drinks is associated with an increased risk for obesity in children by 60% for each daily serving.
Keep in mind that this applies to fruit juices and other beverages, that contain close to the amount of sugar, e.g., coke. Eat the whole fruit, but the careful use of fruit juices (or avoided entirely).
25. Eat only one the label of food products (natural products)
If you want to be slim, healthy person, then it is the best thing you can do for yourself – is a one-piece, one-component food.
These foods have a natural content, if the menu is for the most part of them, to gain weight, very difficult.
Keep in mind that this product does not require a long list of ingredients, because this product itself is an ingredient.
26. Not "dieting", instead of a healthy diet
The main tip how to lose weight is to stop dieting in their normal sense. One of the great challenges of "diets" is that they almost never last for a long time.
Even to the contrary, people who are prone to "diets", due to gaining more weight, and studies have shown that the implementation of the diet is forecasting, weight gain in the future.
In contrast to dieting, goal is to be healthy, happy, and healthy person. Focus on nutrition of their body, not exhaustion. Replace the harmful foods, beneficial. And you'll feel the results.
As you can see, all of the tips for weight loss without dieting down to a healthy diet, avoiding empty calories, unhealthy food and hunger. Immediately, you will not be able to switch to this lifestyle, but the implementation of the one tip, gradually you will see how to go additional pounds and life becomes joyful.