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To get in shape, perhaps the first thing that comes to mind is to lose weight. However, how to lose weight safely and effectively, not everyone can do it. Especially for those who cannot arrange the time to do regular exercise every day.
1. Weight loss and principles of weight loss
Although the effectiveness of fast weight loss methods is not denied, there are also recommendations about the negative effects of rapid weight loss on the physical and mental health of losers. Therefore, the process of losing weight requires you to adhere to the correct diet along with exercise principles.
Losing weight too quickly can make the body lose water instead of losing excess fat. In addition, body fatigue, memory impairment along with reduced quality of life can be one of the harmful effects of rapid weight loss and improper implementation. That's not to mention that performing fast weight loss in a short time often brings less sustainable results or is not healthy and safe.
To lose weight safely, you need to consult a doctor or nutritionist. At the same time, you should also perform an examination as well as advice on how to lose weight at home effectively. Your doctor or healthcare provider can monitor your weight loss process appropriately and safely. In addition, weight loss can be combined with nutritional therapies as well as a scientific diet menu.
Weight loss studies show that if you reduce 500 to 1500 calories from your daily diet, you can reduce about 5% of body weight in 5 weeks. Therefore, to perform fast weight loss at home safely, you need to make sure the calories you take in are less than the calories your body burns each day. At the same time, the principles of how to lose weight fast at home should be followed, including:
Do not fast or skip meals every day; Do not use late-night meals or meals; You should clearly define your weight loss goals, build a drug-free home weight loss diet that is right for you, and it is important to strictly follow the set plans. Should maintain an optimistic spirit and persistent attitude to follow the plan of how to lose weight at home without using drugs. Avoid excessive stress on the body.
2. Ways to lose weight fast at home
Some ways to help you lose weight at home safely and effectively include:
Use foods low in carbs and more lean protein: Eating foods low in carbs does not mean eliminating carbs from the diet completely. eat. Starch plays an important role in the functioning of the brain as well as the body. When omitted starch can make the body tired, and in the long run will affect the health of the body. However, it is still advisable to limit food groups that are high in starch and increase foods rich in fiber or lean protein if you want to lose weight. Lean protein helps the body maintain metabolism, build muscle tissue and replace the lost fat, thereby helping the body to be healthier and firmer. Make a cut of sugar and refined carbs: This is also a fast weight loss at home without exercise. Refined carbs have a fairly high energy content, but the nutritional content as well as fiber in this type of food is very little. Some foods contain refined carbs such as white rice, pasta, cakes... When put into the body, it quickly converts into glucose. Excess glucose in the body stimulates the hormone insulin, which accelerates the storage of fat in adipose tissue and causes rapid weight gain. So, if you are looking to lose weight, you need to use foods instead of foods rich in refined carbs to be able to lose weight effectively and ensure health. For example: Brown rice, whole grain bread, low-sugar fruits instead of high-sugar and greasy foods, drinking water or yogurt instead of canned juice, using tea or coffee instead. Replace sugary soft drinks... Use foods rich in fiber: Unlike sugar or starch, fiber in foods belongs to the group of carbs that are difficult to digest in the small intestine. Plus, foods high in fiber are often quite low in calories. Therefore, adding more fiber not only benefits the functioning of the body's digestive system, but also helps the body feel full for a long time. Foods rich in fiber also contain many vitamins and minerals that are beneficial to the body. Use fresh foods, avoid using processed foods. Unprocessed foods are often low in calories and take time to digest and create a feeling of fullness for the body. Reduce calorie intake: The most effective way to lose weight is to eat fewer calories than the body needs to burn. For example: Cut a portion of a portion compared to a normal day through relative calorie calculation and need to continuously monitor and adjust food intake to ensure this criterion. You can also focus solely on low-calorie, nutrient-dense foods. Selectively similar low-calorie beverages. From there, eliminate substandard drinks such as fruit juices, soft drinks, alcohol, carbonated drinks... Cardio, HIIT and weight lifting. If you want to lose weight quickly and effectively, in addition to strictly following the diet, you can also develop an exercise plan. These exercises help burn excess body fat well and bring in a comprehensive physique. You can practice these exercises at a low level and gradually increase the intensity to help develop muscle and maintain body tone. Reduce water retention in the body. Although excess water in the body does not cause serious consequences, it is still necessary to take steps to reduce body water retention to avoid swelling. When edema should be accompanied by other symptoms of disease, it is advisable to reduce water retention by increasing exercise, getting enough sleep and reducing the amount of salt in the diet... In addition, you can apply Some other ways to lose weight more effectively such as abstaining from alcohol, drinking water before eating, exercising outside the gym, trying intermittent fasting, balancing the intestinal microflora, managing manage and minimize stress levels, keep a food and exercise diary...
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