Are you looking for the fastest way to lose weight without medication? Here are some methods you can apply at home.
Losing weight quickly without medication is what many people are looking for. Here are some suggestions from experts that you can refer to to find the right way for you.
1. Divide into many small meals a day
Fitness expert Jorge Cruise suggests eating 5 times a day, including a small dessert. You can eat all your favorite foods, as long as you follow a strict schedule.
According to expert Cruise, enjoying meals every 3 hours will increase the body's ability to burn fat.
If you don't eat enough, your body will switch to "anti-starvation" mode, saving calories, storing fat and burning muscle for energy. If you apply eating every 3 hours, you will continuously set your metabolism at a high level and burn fat all day long.
2. Drink water before meals
According to Healthline, research shows that drinking about 500ml of filtered water 30 minutes before meals can help obese adults lose weight. After 12 weeks, people who drank a lot of water before all three main meals lost an average of 4 kg.
This may be because water makes you feel full, so you won't need to eat much food afterwards. Drinking water regularly also increases energy and gives you beautiful skin.
3. Reduce sugar and starch
One way to lose weight quickly is to cut down on sugar and starch (carbs) and replace them with whole grains. Then, you will feel less hungry and eat fewer calories. With this plan, you will burn stored fat for energy.
If you choose to eat whole grains along with a calorie deficit, you will absorb more fiber, leading to slow digestion and a longer feeling of fullness.
4. Eat more protein-rich foods
Each meal should include: protein, fat, vegetables, a small portion of complex carbs like whole grains.
Eating the recommended amount of protein is essential to maintaining health and muscle mass while losing weight.
Evidence shows that eating enough protein can prevent the risk of heart disease and reduce cravings. Men need to eat 56-91g of protein per day, women need 46-57g.
A diet with adequate protein can reduce cravings and food obsessions by 60%; reduce the desire to snack late at night by half.
Healthy sources of protein include: chicken, salmon, shrimp, beans, vegetables, tofu.
5. Eat more fiber, increase fruits and vegetables
Enjoy plates full of green, leafy vegetables. They are rich in nutrients and you can eat a lot of them without increasing many calories and carbs.
Vegetables for a low-carb, low-calorie diet plan: broccoli, cauliflower, spinach, kale, cabbage, lettuce, cucumber, tomato, etc.
6. Eat breakfast on time
Previously, the appropriate time to eat breakfast was considered to be from 6am to 10am. Recently, Professor Tim Spector, King's College London (UK), said that waiting until 11am to eat breakfast would be better for those who are trying to lose weight. The reason is that most people today eat dinner much later than previous generations. Many people only stop eating at around 9pm.
According to the Daily Mail, eating breakfast at 11am is the only way to achieve 14 hours of fasting. Evidence shows that this is the healthiest interval for metabolism and weight loss.
Following this strategy for a few months can help a person lose from 2 to 5kg.
Although opinions on breakfast time may differ, most scientists agree that skipping breakfast is a bad idea if you want to lose weight.
7. Eat slowly and chew thoroughly
Scientists say that from the time you start a meal, it takes your brain at least 20 minutes to receive the signal that your stomach is full. Therefore, if you eat too quickly, your brain will not have time to react. At that time, you think you can still eat more, so you continue to enjoy the dishes even though your stomach is actually full.
Doctors often advise you to eat slowly, the slower the better. Thanks to that, you will not feel uncomfortable fullness, and will not take in too many calories into your body, causing obesity.
8. Drink green tea and coffee in the morning
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