How to weight loss fast at home for female? Weight loss for women is considered an “industry” with lots of advice on doing crazy things, most of which are rarely scientific.
However, over the years, scientists have been searching for and proven some effective ways to weight loss. Here are 26 weight loss tips that have been scientifically proven.
Drink water, especially before meals
The advice to drink water to lose weight is reasonable, because water will increase metabolism activity by 24-30% in the period of 1-1.5 hours, thereby helping us burn more calories.
One study has shown that drinking half a liter of water about 30 minutes before eating causes us to eat less and increase our ability to lose weight by 44%.
Eat breakfast with eggs
Many studies show that, when eating eggs instead of breakfast with starch as the mainstream, we will absorb fewer calories within the next 36 hours, as well as reduce weight and fat loss. You can replace eggs with any protein of the same quality, the effect is similar.
Drink coffee, especially black coffee
Coffee is high in antioxidants and has many health benefits. Caffeine in coffee can increase metabolic activity by 3-11% and increase fat burning rate by 10-29%.
The only thing you need to keep in mind is to choose quality coffee (without impurities) and do not add too much sugar or anything high in calories to your coffee cup, because they will lose the weight loss of coffee.
Drink green tea
Like coffee, green tea can also help with weight loss. Although it only contains small amounts of caffeine, green tea contains a very good antioxidant called catechin, which works in combination with caffeine to enhance fat burning.
Use coconut oil to cook
Coconut oil is good for health, because it contains high levels of a special type of fat called medium chain triglycerides.
This type of fat helps increase metabolism by 120 calories per day, as well as reduce cravings, helping to reduce the total amount of calories we absorb into the body each day by 256 units.
Note that the ability of coconut oil to reduce fat only works when we use it instead of regular grease for cooking, instead of just pouring coconut oil on cooked food.
Glucomannan is a type of soluble fiber that helps with weight loss, a number of recent studies mentioned.
Glucomannan will absorb water and stay in the gut for a while, making us feel full for a long time, thereby eating less.
Some studies show that people who add glucomannan to their diets lose more weight than those who don’t.
Eat less sugar
Sugar is the food that modern diet menus stay away from. People who eat sugar (or high-sweet corn syrup) are at a higher risk of obesity, type 2 diabetes, heart disease and many others.
If you want to lose weight, cut back on the sugar you consume, and make sure you read the packaging carefully, as many self-proclaimed weight loss products also contain lots of sugar.
Reduce the amount of refined carbohydrates
Refined carbohydrate products often contain the most sugar or milled grains with the most fiber and nutrients (like white bread or pasta).
Refined carbohydrates cause high blood sugar, which leads to cravings and increase the amount of food we eat, which can cause obesity.
Go on a low-carb diet
If you want to lose weight in a way that limits carbohydrates, consider a low-carb diet.
Many studies have proven that this diet helps to lose 2-3 times as much weight as a normal low-fat diet while ensuring your health.
Use smaller eating dishes
It sounds a bit odd, but some studies have shown that eating small meals can help people automatically reduce their calorie intake.
Control portion and calorie intake
Controlling your diet, or controlling your calorie intake from foods, is another great way to lose weight.
Keeping a diary of what you eat, or taking pictures of your meals, can help you lose weight, as this will increase your awareness of what you will put into your mouth.
Keep healthy food around you
Keeping healthy food close by will reduce your ability to eat unhealthy things when you’re hungry.
The simple snacks you can prepare include fresh fruits, nuts, carrots, yogurt or 1-2 boiled eggs.
Brush your teeth after dinner
Brushing and flossing right after dinner will make you feel less inclined to eat some late-night snacks.
Eat spicy food
Spicy foods contain capsaisin, a compound that boosts metabolism and reduces cravings.
Aerobic exercise is a great way to burn calories, boost your physical and mental health, and is especially effective if you want to lose belly fat.
One of the downsides of dieting is that it reduces muscle and slows metabolism, leading to cravings.
The best way to combat this is to do resistance resistance exercises like lifting weights.
Research shows that weight training helps keep metabolism in the body at a high level as well as is beneficial for muscle maintenance.
Eat plenty of fiber
This is one of the most popular weight loss tips. Fibers from vegetables, especially those that are viscous, increase satiety and help you manage your weight over the long term.
Eat lots of vegetables and fruits
Vegetables and fruits are low in calories but high in fiber. They also contain more water, which means they contain less energy, and make them feel fuller.
Many studies show that people who eat more vegetables and fruits are less likely to gain weight.
It takes the brain a long time to realize that you have had enough or not. Chewing thoroughly and slowly will help you eat less, and increase the production of hormones that are beneficial for weight loss.
Sleep with weight loss is just as important as healthy eating or exercise.
Not getting enough sleep is one of the highest risk factors for obesity, with 89% in children and 55% in adults.
Control your food addiction
A 2019 study found that 19.9% of 196,211 people studied met the criteria of a food addict.
If you’ve always had a craving for food and can’t control your cravings, you’re probably in this category too.
If this is the case for you, seek help, as all efforts to lose weight will fail if you do not solve this problem.
Eat more protein
Protein is the most important nutrient to consider when losing weight. A high-protein diet will increase metabolism by an additional 80-100 calories per day, as well as help us reduce calorie intake to 441 units per day.
One study found that protein, which accounts for 25% of calories, reduced food thinking by 60% and halved the need for late-night snacks.
Adding protein to your diet is one of the easiest and most effective ways to lose weight.
Supplement with whey protein
If you find it difficult to increase the amount of protein on your diet, supplement with whey protein. Researchers say whey protein can both help you lose weight and increase muscle growth.
Do not use high-calorie drinks such as soda or canned fruit juice
Sugar is not good for your weight, and the sugar in drinks is worse.
High-sugar drinks increase the risk of obesity in children if consumed daily.
Canned fruit juices are also not much better, as they contain the same amount of sugar as a can of coca.
Eat organic foods
If you want to have a good body and good health, eat organic foods, which are less processed before being consumed.
These foods are naturally filling, and it’s hard to gain weight if you build a diet based on them.
Don’t diet, eat healthy
One of the biggest problems with “dieting” is that they don’t work in the long run – people who “diet” are more likely to gain weight in the future.
Therefore, instead of “dieting,” set a goal to become a healthier, happier and more beautiful body.
Provide enough nutrients for your body instead of starving it. And you will see your weight naturally dropping.