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15 ways to lose weight quickly, effectively, safely

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Scientific and safe weight loss methods will help you quickly achieve your desired body shape without harming your health. Below is an effective way to lose weight at home, without medication, please refer to it now!

1. Drink a lot of water

Your body will metabolize about 24 – 30% better if you drink 1.5 – 2 liters of water every day. This will help speed up the calorie burning process, thereby supporting effective weight loss. In addition, drinking a glass of water about 20 – 30 minutes before meals will create a feeling of fullness, helping to limit the amount of food consumed.

2. Eat lots of fruits and vegetables

The safest way to lose weight is to eat lots of vegetables and fruits. Because vegetables and fruits have a lot of fiber and are low in calories, they will be digested slowly and help you feel full longer. Many studies have shown that 14g of soluble fiber per day will reduce calorie intake by 10%, and can even help lose nearly 4.4 pounds (2kg) of weight in 4 months.

Therefore, you should add a lot of green vegetables and fruits to your weight loss menu, especially beans, spinach, broccoli, fish mint, etc. Combine many types of vegetables to Create an attractive salad or steam or boil to minimize fat.

Eat lots of fruits and vegetables

3. Eat enough protein

In fact, men’s protein needs are at least 56 – 91g/day, women’s are 46 – 75g/day. Getting enough protein will help maintain muscle mass, avoid the risk of cardiovascular disease and increase calorie burning. At the same time, it increases the feeling of fullness and limits calories, helping to lose weight effectively at home without dieting.

Some protein-rich foods that you should add to your weight loss menu are beef, lean pork, chicken breast, eggs and dairy products.

4. Eat lots of healthy fats

Adding healthy fats will reduce the risk of weight gain and maintain a feeling of fullness, because the body needs more time to digest this group of substances. Therefore, you should prioritize foods rich in healthy fats such as olive oil, coconut oil, avocado, nuts, etc. At the same time, cut down on the amount of unhealthy fats in your diet.

However, be aware that healthy fats are still high in calories. Therefore, you should calculate calories per serving to avoid excess energy.

5. Cut down on sugar and refined carbs

Cut down on sugar and refined carbs

Eating too much sugar will lead to excess energy, weight gain, and overweight. Therefore, you should cut down on sugar in your diet. This also helps you reduce blood cholesterol, limit the risk of diabetes, cardiovascular disease, blood pressure, etc.

In addition, reducing the amount of refined carbs is also a quick way to lose weight that you should apply. Because during processing, refined grains will have their bran and germ removed to create a finished product that is low in fiber and low in nutrients. At the same time, they often have a high glycemic index, causing a sudden increase or decrease in blood sugar levels, making you feel hungry faster.

Therefore, you should build a diet low in refined carbs to speed up the process of energy consumption, burn excess fat and limit appetite. Cut down on refined carbs found in pastries, pasta, white bread and processed foods. Instead, start using whole grains like buckwheat, oats, and quinoa.

6. Limit eating fast food

Fast food often contains a lot of unhealthy fats, sugar and salt. This is the direct factor that causes you to gain weight and have excess energy. So, if you want to lose weight quickly, say no to fast food and replace it with fresh, healthy foods. In particular, eat lots of green vegetables and fruits to provide fiber and vitamins for the body.

7. Add vinegar to your diet

Add vinegar to your diet

Vinegar is a very healthy food, helping to control blood sugar levels and promoting fat burning. Just use about 1 – 2 tablespoons (15 – 30ml) per day, after 12 weeks you will see a significant reduction in belly fat, waist circumference and weight. In addition, another highlight of vinegar is that it enhances the feeling of fullness, limits appetite and can reduce 275 calories consumed per day.

How to use vinegar to lose weight at home is very simple. You just need to dilute apple cider vinegar with filtered water and drink every day. Additionally, if you are not used to drinking vinegar, use it to make dipping sauces or salad dressings.

8. Drink green tea and coffee

The fastest way to lose weight without dieting is to drink green tea and coffee. Because green tea contains caffeine and high levels of antioxidants, especially catechins and epigallocatechin gallate (EGCG). They can promote metabolism, burn fat and convert it into energy for the body. Besides, catechins also have the ability to break down fatty tissue, thereby helping to effectively reduce belly fat.

Coffee contains large amounts of caffeine – a central nervous system stimulant, to accelerate metabolism and decomposition of fatty acids. Studies have shown that caffeine can increase metabolic activity by 3 – 11%, increasing the rate of fat burning by 10 – 29%.

To increase weight loss effectiveness, you should limit adding sugar or milk to coffee. At the same time, you should not drink coffee after 4 pm to avoid affecting your sleep, causing difficulty falling asleep and not sleeping deeply.

9. Chew mint gum

Chew gum every time you want a snack, this will help you suppress your appetite and limit your calorie intake. Research from the New England Journal of Medicine has shown that every hour of chewing gum will burn 11 calories, 10% more than the average person burns when just sitting still in a chair. In addition, research from the University of Rhode Island has also proven that chewing gum before lunch will reduce food intake by the equivalent of 68 calories.

10. Supplement probiotics

Supplement probiotics

Probiotics are beneficial bacteria found in the digestive system, which help increase immunity and are very good for health. Probiotic supplements also help burn fat and control weight more effectively. Therefore, to lose weight quickly, scientifically and safely, you should eat more foods rich in Probiotics such as: Yogurt, pickled dishes, miso soup,…

11. Eat slowly and chew thoroughly

Eating slowly and chewing thoroughly will reduce pressure on the digestive system and increase metabolic rate by up to 15%. Thus, the body will have to burn more calories, produce more ghrelin hormone to help suppress appetite and support effective weight loss.

12. Practice intermittent fasting

Intermittent fasting or alternate fasting for 3 – 12 weeks can reduce body weight by up to 7%, reducing excess fat by up to 5.5kg. You can do the methods below:

  • 16/8 intermittent fasting: Fast for 16 hours and eat for the remaining 8 hours. For women, the fasting period can be shortened to 14 – 15 hours.
  • 5:2 diet: In 1 week, eat normally for 5 days and reduce calories by 20 – 25% for the remaining 2 days.
  • Fasting every other day: Alternate 1 day of normal eating and 1 day of fasting (or only a few hundred calories).

13. Get enough sleep

Get enough sleep

People who lack sleep have a 55% risk of obesity compared to people who get enough sleep. Therefore, you should get enough sleep, at least 7 hours a day, to ensure your health and fitness to perform weight loss exercises. At the same time, avoid using electronic devices and caffeine before bed to get better sleep.

14. Use healthy drinks

Limiting sugary drinks and alcohol is an effective weight loss method, helping to increase calorie burning in the body. Instead, prioritize healthy drinks like water or green tea. If you drink 500ml of water before meals and continuously for 12 weeks, you can lose 4.4 pounds (2kg) compared to other drinks.

15. Gym, cardio, yoga

Gym, cardio, yoga

Besides a healthy diet and lifestyle, regular exercise is an important factor to help you lose weight effectively. You can choose to practice gym, yoga or cardio, each method will bring different benefits:

  • Exercising at the gym helps you maintain and develop firm muscles and limit excess fat.
  • Practicing yoga will result in slower weight loss, but will help your body become more flexible and relaxed.
  • Cardio exercises such as jogging, cycling,… will help burn excess fat quickly and effectively.

In addition, you can combine all three methods above and set up a scientific exercise regimen to lose weight quickly. At the same time, combine with a reasonable diet to supplement enough nutrients for the body when exercising.

Besides natural food sources, you can use functional foods such as whey protein , pre-workout , BCAA , EAA ,… to enhance exercise performance, develop muscle and limit fat. super effective.

The above article has helped you summarize how to lose weight quickly and effectively at home. Please follow a scientific diet, exercise and rest regimen to quickly achieve a toned and slim body.

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