If you’re trying to lose weight, but don’t get any results, then you are doing something wrong. On the Internet, there are many different tips for rapid fat burning, but many of them have no scientific justification. We have studied this issue in detail and offer you several practical tips for losing weight. It should immediately be noted that weight loss tips for women and weight loss tips for men are practically the same. Therefore, the recommendations given below can be used by both males and females. Of course, they are suitable for teens.
Most Successful Weight loss tips:
1. Eat healthy food
Proper nutrition is the basis of weight loss. Thousands of years ago, an ancient man ate what he had obtained by hunting or gathering in the forest. At the same time, the ancient people were fit and looked well. Now you can find tons of high-calorie and quickly digested food in supermarkets, shops and fast food places. In a large-scale scientific study, experts led by Dr. Roberto De Vogli of the University of California (Davis) have proved that increasing sales of fast food in developed countries are directly related to the increase in body mass index in people and the spread of obesity. As the authors of the study note, the obesity epidemic is a direct threat to the health of the population, because overweight often leads to the development of cardiovascular diseases, type 2 diabetes, etc. According to the scientists, it is necessary that more quality food, fresh fruit and vegetables appear on the market. Legislative regulation of the use of large doses of fertilizers, stimulants, growth hormones, pesticides and antibiotics in agriculture, as well as more stringent regulation of fast food advertising is also vitally important. Economic measures that would prevent such a rapid spread of these products should be taken. In the meantime, you need to rely only on yourself in the re-counseling of health organizations. For example, WHO has developed the following diet tips for proper nutrition (we give them in shortened form):
I. The basis of the diet should be vegetables, whole grains, fruit, legumes, nuts, fish and poultry.
II. It is recommended to reduce the consumption of pure sugar to 5% of total energy consumption.
III. People should give preference to unsaturated (vegetable) fats rather than saturated ones which are found mainly in red meat and dairy products.
IV. Although some fast food restaurants have begun to offer healthy food to their visitors, for example, salads, chicken steaks, etc., eating fast food should be avoided.
In addition, you can eat fat burning foods. They include some seasonings (mustard, chili), grapefruit, etc. It should be noted that we recommend to always consult a healthcare professional before starting to use any weight loss meal plans.
2. Drink enough water
Water and bodyweight are very dependent on each other. Many people attach little importance to this, and do it in vain. After all, debilitating diets and fasting, hours of training, fat burn pills can be useless or give a short-term result. It is important to drink water in necessary amounts, in order to effectively lose extra pounds. Many of those who for years have been unsuccessfully struggling with hated centimeters at the waist, can significantly accelerate this process, only beginning to drink enough water (on average f 3.7 liters for men and 2.7 liters for women).
Often people take coffee, tea, or juice to quench their thirst. All these drinks are complex, so they cannot speed up the metabolism and can stimulate the appetite. Therefore, drinking a large amount of sweet tea, you simply pour into yourself a useless fluid that only adds to the body volume in addition to unnecessary calories. Drinking soft drinks is a very bad idea. They are very high in calories, are harmful to health and just kindle appetite. Water does not contain calories and does not stay in the body. If you drink water before eating, you can slightly decrease your appetite. In addition, scientists have proved the effect of water (and not other drinks) in the process of losing weight.
3. Eat less than you spend
The key principle of fat burning is to consume fewer calories than you spend (the principle of energy balance). However, you do not need to reduce the daily caloric content to 100 kcal (or even zero) or stick to a “quick” mono diet. Is can cause the so-called “yo-yo dieting” phenomenon. Because of the extreme fasting, a person breaks down and quickly regains lost pounds, achieving the primary weight.
How to calculate weight loss calorie requirements for you? First, you need to know your energy consumption at rest (BMR). According to the studies, BMR equals to 60-80% of the total daily calorie consumption. The digestion of food takes around 10% of calories. The rest is used for normal physical activity and sports.
What caloric deficit is needed for fat burning and how much fat can you burn per week? One of the most common rules of fat burning is the “3500 calorie rule”. To lose a pound of fat, you need to reach energy deficit of 3500 kcal per week. Therefore, you need to consume daily 500 kcal less than you spend.
4. Do sports
Engaging in physical activity belongs to key weight loss tips. The American Heart Association recommends a minimum of 25 minutes of intense aerobic activity (running, swimming, bicycling) 3 times a week. If you have problems with cholesterol and pressure, you need to a lot 40 minutes 3-4 times a week for doing cardio exercises. The following myth exists: to burn fat, you only need to do cardio. However, scientists have found that one of the most significant advantages of strength training during a diet with reduced caloric content is that it helps prevent muscle loss. In addition, the more muscles you have, the more energy they consume. Of course, at the beginning of your bodyweight loss journey, strength training will not seem very easy for you. However, over time you will become addicted to such lifestyle and will enjoy it.
5. Sleep enough and avoid stress
According to many studies, psychosocial stress (caused for example by such factors as problems at work and in the family) leads to an increase in body weight in both women and men. This is due to increased production of cortisol. Chronic stress can suppress protective immune responses and enhance pathological ones. Therefore, you need to deal with stress. If you cannot cope with your psychological problems on your own, go to a therapist. In addition, you need to sleep enough time. If the body is in a state of permanent fatigue due to lack of sleep, hormonal imbalance causes a heightened sense of hunger. And then even huge willpower is unlikely to help you, and you can eat a variety of harmful foods.
6. Use special supplements
Supplements for weight loss can significantly accelerate the process of losing weight. Use only supplements with scientifically proven effectiveness. Their list includes green tea extract, caffeine, L-carnitine and some others. Green tea extract helps to increase metabolism. Caffeine is the most famous stimulant that activates fat burning and increases the level of physical and mental energy. L-carnitine is a natural substance that helps the body to transport fat deposits to those places where they are burned with energy release.