Looking for effective tips for weight loss? You may have tried dieting, but it 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 that they choose in advance a disastrous way to lose weight. The feeling of hunger that comes immediately after the rejection of the usual caloric intake is a signal to the body to save calories, which leads to slower metabolism and fat storage even on a diet. And you will not lose weight in this condition, besides you have lost a good mood and there will come a feeling of depression due to the significant lack of calories.
Yes, we all know that to reduce weight and burn fat, you must eat fewer calories than we spend. And stop eating, it seems the best way to lose weight. But it's not. We have prepared the real tips for weight loss at home comfortably and with a guaranteed result.
Simple tips for weight loss that work
"Industry" weight loss is full of myths. People following the tips, making a completely crazy things, most of which have no grounds. How to lose weight for example, eating additionally some product? That's right, nothing. However, over the 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 weight, and it's true.
Drinking water can speed up metabolism by 24-30% for 1-1.5 hours, helping you burn more calories.
One study proved that a pint of water half an hour before meals helped people to diet, to devour fewer calories and lose 44% more weight.
2. Eat eggs for Breakfast
Eating eggs has many benefits including helping with 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 weight and more body fat.
If you, for some reason, I can't eat eggs, it's not scary. You should replace any other source of quality protein.
3. Drink coffee (Preferably black)
In fact, coffee is unfairly demonized. Quality coffee full of antioxidants, and can have a number of health benefits.
Studies have shown that the caffeine in coffee can speed up metabolism by 3-11% and fat burning to 10-29%.
Only it is not necessary to add sugar or other high calorie ingredients. This would negate all the benefits of the coffee.
4. Drink green tea
Like coffee, green tea also has many advantages, one of which is help in reducing weight.
Green tea contains small amounts of caffeine, but also contains a powerful antioxidants called catechins, which work together with caffeine to increase fat burning.
Although mixed evidence, there are many researches show that green tea (like the drink and the extracts of it) can help you to reduce weight.
5. Cook with coconut oil
Coconut oil is very useful. There are a lot of special fats called triglycerides with an average chain length that are absorbed differently than other fats.
These fats have shown the acceleration of the metabolism by 120 calories per day and also reduce your appetite, so you consume 256 calories less per day.
Keep in mind that we are not talking about accession of coconut oil in the top of your dishes, and to replace some of the current dietary fat on him.
6. Add glucomannan
The fiber, called Glucomannan, has shown in several studies the ability to help in weight reduction.
This is the type of fiber that absorbs water and "sits" in your gut, giving a greater sense of richness, and helps you to absorb fewer calories.
Studies have shown that people who added Glucomannan, lost a little more weight than those who did not add.
7. Minimize added sugar consumption
Added sugar is one of the wrong ingredients in the modern diet, most people consume too much.
Studies have shown that consumption of sugar (and high fructose corn syrup) is closely related to risk of obesity, development of type 2 diabetes, heart disease and others.
If you want to lose weight, you should cut down on sugar consumption. For reliability read the labels, because the so-called healthy foods can be overloaded with sugar.
8. Eat less refined carbohydrates
Refined carbohydrates are usually sugar, or grains in which fibers are 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, forming peaks, which lead to the feeling of hunger, craving for food, and increase the consumption of food in the next few hours. Eating refined carbohydrates is directly linked to obesity.
If you are going to eat carbs, make sure they contain their natural fiber.
9. Go to a low-carb diet
If you want to enjoy the benefits of reducing carbs, then consider all the ways to achieve this and then go on to diet with low carbohydrate intake.
Numerous studies have proven that this diet (or "food") can help you to lose 2-3 times more weight compared to a 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. Exercise portion control or calorie counting
Portion control (smaller) or counting of calories that should be consumed for weight loss, can be very useful for obvious reasons.
There are also studies show that keeping a food diary with detailed records of what you ate, or photographing all your meals can help you lose weight.
Anything that increases your awareness of what you eat, can be used.
12. Keep a stock of healthy foods in case You get hungry
Keep close healthy food that can help keep you from eating something harmful, if you become too hungry.
A few snacks that are easy to take and easy to prepare, including all fruit, handful of nuts, young carrots, yogurt and hard-boiled egg (or two).
13. Brush your teeth after eating
Although famous studies in this regard is not, most people recommends brushing and/or flossing after lunch. Then you won't be tempted to organize a late evening snack.
14. Eat spicy food
Spicy foods, such as red hot pepper contains Capsaicin, which can speed up the metabolism and slightly decrease your appetite.
15. Do aerobics
Aerobics (cardio) is a great way to burn calories and improve your physical and mental health.
They're incredibly effective for losing belly fat, unhealthy fat that tends to accumulate around internal organs and cause deterioration of metabolism.
16. Weight training
One of the bad sides of diet, it is a trend to reduce lean mass and decrease in metabolism, often lead to the depletion of the forms.
The best way to avoid this, some exercises of resistance, such as strength exercises. Studies have shown that strength training can help to speed up your metabolism and protect against the loss of precious muscle mass.
Of course, this is not only important for fat loss. You also want to be sure that you look good. And for this perform strength exercises that will help to 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 vegetables and fruits
Vegetables and fruits have certain properties that make them effective for weight loss.
They contain a few calories, but rich in fiber. They are also enriched with water, which gives them a low concentration of energy. They also allow time for chewing and really fill you 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. Chew more slowly
This is necessary in order to understand the brain that you ate something. Some studies have shown that chewing slower helps you eat fewer calories and increase the production of hormones related to weight loss.
20. A good night's sleep
Sleep is highly 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 increasing risk of obesity among children in 89% and in adults by 55%.
21. Overcome your dependence on food
Recently, in 2014, examined 196,211 people, and found that 19.9% of people fall under the category of a food addict.
If you feel an overwhelming desire and can't seem to keep your food consumption under control, how much would you not tried, then perhaps you are a food addict.
In this case, ask for help. To lose weight without addressing this problem, almost impossible.
22. Eat more protein
Protein – a crucial nutrient, which leads to weight reduction.
Eating protein-rich foods showed an increase of the metabolism by 80-100 calories per day and helps you feel more full, and there are up to 441 calories a day less.
One study showed that protein at 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.
Just adding protein to 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, the introduction of supplements will help you.
One study showed that replacing part of the calorie whey protein can be a cause of loss to 8 pounds, and increase 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 the only biggest cause of deposits of fat in the modern diet.
For example, the study showed that the sugar in sweet drinks is associated with increased risk of obesity in children by up to 60% for each daily serving.
Keep in mind that this applies to fruit juices, and other drinks that contain close to the amount of sugar, e.g., coke. Eat the whole fruit, but wary of using fruit juice (or avoid them altogether).
25. Eat only single-label foods (natural products)
If you want to be slim, healthy person, then the best thing you can do for yourself – is an integral, single component food.
These foods have a natural content, and if your menu consists mainly of them, it to gain weight very difficult.
Keep in mind that this product does not require a long list of ingredients, so that the product itself is an ingredient.
26. No diets, but a healthy diet
The main tip how to lose weight is to stop dieting in their usual sense. One of the great challenges of "diets" is that they almost never work long time.
Even, on the contrary, people who tend to "diets", as a consequence of gaining more weight, and studies have shown that diet is a prediction of weight gain in the future.
In contrast to dieting, set a goal to become healthy, happy and fit person. Focus on nutrition of their body, not exhaustion. Replace the harmful foods in useful. And you'll feel the results.
As you can see, all tips for losing weight without dieting down to a healthy diet, avoiding empty calories, unhealthy foods and hunger. You can't go on this way of life, but inserting one tip, gradually you'll see how to go the extra pounds and life becomes joyful.