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Are you frustrated with losing weight? Try these 29 methods

BingMag.com Are <b>you</b> <b>frustrated</b> with <b>losing</b> <b>weight?</b> <b>Try</b> <b>these</b> 29 methods

Weight loss has become a concern for many people. We all like to lose a lot of weight in a short time. However, you should keep in mind that this puts a lot of pressure on the body and results in problems such as hair loss. It is best to use safe methods to speed up the weight loss process. In this article that we have prepared for you today at BingMag Meg, we are going to introduce you to 29 ways to lose weight fast and safely. If you want to lose weight, stay with us until the end of this article.

1. Eat more protein

About 25 to 30 percent of the calories per gram of protein are burned during the digestion process. However, only 6 to 8% of the calories in carbohydrates are burned during digestion. This means that every time you eat the same amount of protein instead of 50 grams of carbohydrates, you get 41 fewer calories. Following a high-protein diet will prevent you from losing muscle during weight loss. This helps keep the body's metabolism high and burns calories as much as possible.

In addition, protein is more satisfying than carbohydrates or fats. This means that when you eat enough protein, you will feel less hungry and as a result you will overeat less. Among the sources of protein that you can include in your diet are low-fat meat, poultry, fish and seafood, eggs, milk, yogurt, especially Greek yogurt, cottage cheese, corn and potatoes.

2. Read food labels

When buying food labels, look carefully to find out what you get by consuming them. Avoid foods and beverages that are high in sugar, salt, calories and fat.

Stand Up

Did you know that when you stand up, you burn more calories than when you sit down? So Try to stand most of the time. In addition, do less exercise that requires sitting. you burn about 30% more calories by standing. Get up now and put aside your sedentary lifestyle.

Do strength training

If you have never done strength training, be sure to add it to your exercise routine. Those who want to get rid of excess weight must lift weights. Some people (even exercise coaches) mistakenly think that obese people need to focus on cardio to lose weight. There is nothing wrong with doing cardio, but you should also do strength training. Strength training is important for weight loss for a number of reasons, and here are a few examples. They lose their muscle. Strength training minimizes muscle loss and helps you maintain muscle mass.

Increase your body's metabolism

The more muscle mass you have, the faster your metabolism will increase. This means that you can burn more calories even when you are not exercising.

50. Get Enough Sleep

Getting enough sleep is more important than you think. You've probably heard in various articles about the importance of getting enough sleep, but you still stay up late at night. If so, do not complain about why your weight does not decrease despite your best efforts. It is 10 o'clock at night, you are just finished and you are stuck between going to the club and going to bed. you are convinced that you did a good job by choosing the first option, which is to go to the gym, but the fact is that research has shown that not going to the gym instead of sleeping is better for your overall health and weight loss. Of course, this does not mean that you should always stop exercising to get more sleep.

If you do not get enough sleep on a regular basis, it will be difficult for your body to lose excess fat. Sleep deprivation triggers the release of hunger hormones, which in turn increases the craving for high-calorie and high-sugar foods and causes you to overeat. In addition, insufficient sleep prevents recovery after exercise and prevents muscle building and maintenance. Get at least 7 hours of sleep a night to speed up your weight loss process. Do not bring your mobile phone with you when entering the bedroom. Drink a soothing drink and go to sleep after turning off the lights. Do not forget that taking a shower before going to bed helps you fall asleep faster.

6. Avoid all fats

We have heard so much about fats that we Try our best to avoid them all the time, but the fact is that not all fats are bad for your body. In fact, some fats are good for the body and even help with weight loss. If you do not consume enough fat, you will suffer from various problems, such as dry skin and hair, poor digestion and hormonal imbalances. Fat can help you feel fuller. Sources of healthy fats include chia seeds, nuts, fatty fish such as salmon, dark chocolate and avocados. We suggest you read the following article to know more about healthy fats.

7. Eat more fiber

BingMag.com Are <b>you</b> <b>frustrated</b> with <b>losing</b> <b>weight?</b> <b>Try</b> <b>these</b> 29 methods

Fiber is a nutrient that keeps you full for a long time Prolongs help and thus prevents overeating. Fiber is a plant nutrient that the body can not digest. However, this nutrient plays an important role in the body. Fiber nourishes the beneficial bacteria in the digestive tract and aids in digestive processes. It is recommended to consume at least 25 to 30 grams of fiber per day for intestinal health and optimal digestion. Among the best sources of fiber are apples, vegetables such as broccoli, fortified cereals, avocados, pears, strawberries, green peas, raspberries, berries and dried fruits. you can read the following article to get acquainted with fiber sources.

8. Focus on eating whole grains

Enriched and unprocessed foods, including legumes, fruits, vegetables, healthy fats, and are more filling than processed and packaged foods. In addition, they contain a lot of nutrients.

9. Do HIIT Exercises

Obviously, strength training should be your priority for weight loss and fat burning. However, you do not have to give up cardio. HITT refers to high-intensity intermittent exercise. these include high-intensity exercise for a short time and then resting for a long time to get your heart rate back to normal. Heat exercises can help you burn more fat in less time and maintain muscle mass.

Take the right supplements

Taking some supplements will help you lose weight. Here are the best supplements for weight loss.

1. Caffeine

Many studies have shown that caffeine increases calorie burning and speeds up the metabolism. In addition, it gives you energy to exercise.

2. Glucomannan

Glucomannan is a type of fiber. This type of fiber absorbs water and becomes gel-like. Glucomannan is located in the intestine and makes you feel full. This will help you burn fewer calories. One study found that people who ate glucomannan in addition to following a healthy diet lost 3.6 to 4.5 kilograms in five weeks. Of course, keep in mind that this type of fiber may lead to some side effects, such as bloating, bloating and softening of the stool and interference with some medications.

3. Green Tea Extract Green Tea Extract is a popular ingredient in many weight loss supplements. Many studies have concluded that the antioxidant in green tea called EGCG helps burn fat. Green tea extract is believed to increase the activity of the hormone norepinephrine. This hormone helps burn fat. Studies in humans have shown that green tea extract can increase fat burning and lead to fat loss, especially in the abdomen. The body usually tolerates green tea extract well. This compound contains some caffeine and may cause some symptoms in caffeinated people.

Eat less carbs

You've probably heard a lot that you should avoid carbs to lose weight. One study found that men who reduced their daily carbohydrate intake by 8% lost fat and gained muscle within six weeks.

Pour a healthy sauce over your salad

BingMag.com Are <b>you</b> <b>frustrated</b> with <b>losing</b> <b>weight?</b> <b>Try</b> <b>these</b> 29 methods

Mayonnaise is full of calories and unhealthy fats that are all enemies They are considered weight loss. Instead, use homemade sauce made with fresh vinegar and lemon juice. Studies have shown that acidic foods such as vinegar and lemon juice reduce the rate of gastric emptying. Fermented foods such as pickles and yogurt are also good choices.

13. Do not skip meals

Not eating for a long time puts the body in a catabolic state. This means that the body begins to break down muscle tissue for energy and retains fat. Intermittent fasting is a good option for weight loss, but skipping meals can cause a lot of problems. One of these problems is overeating. When you have not eaten for a long time, you will overeat at the next meal, which is not good at all and will cause your weight loss efforts to be wasted.

14. Set aside your sedentary lifestyle

Sitting for long periods of time puts you at risk for a variety of illnesses. Try to walk more at home. Use the elevator less and go up and down the stairs more. Try to park your car at a distance from the destination so that you can walk a little.

15. Do not eat potatoes

Potatoes are high in calories. People who want to lose weight should avoid eating mashed or cooked potatoes, as well as French fries and potato chips. Potatoes increase insulin levels in the blood and stimulate the body to stop burning fat. Keep in mind that sweet potatoes are an exception, as they have more nutrients and fiber than regular potatoes.

Drink water before eating

A great way to prevent overeating is to drink water before eating. This helps to fill the stomach and makes you feel fuller by reducing your appetite. Drink water about 20 minutes before a meal and do not do so during and after eating.

17. Brush your teeth regularly

you may be wondering what brushing your teeth has to do with losing weight ?! A Japanese study of more than 14,000 people found that men who brushed their teeth regularly were thinner than men who did not. Put laziness aside and brush at least twice a day.

18. Eat breakfast every day

We mentioned above that you should not skip any meals. Breakfast is a very important meal - it can either make or break your day. Harvard and Boston University students found that obesity was 35 to 50 percent lower in people who ate breakfast regularly than in those who avoided breakfast. Nutritionists believe that breakfast helps regulate insulin levels and hunger, thus making you overeat during the day.

Wake up a little earlier in the morning and make yourself a varied and attractive breakfast. do. If you do not like to eat regular breakfasts, find out how to make new and different Iranian and foreign breakfasts on the Internet. Many of these breakfasts are prepared in a short time. So do not be lazy and be sure to Try them during the week.

19. Eat snacks between meals

If you do not eat anything between lunch and dinner, you will become very hungry and overeat by dinner, which will cause you to stray from your weight loss goals. Eating snacks between meals not only prevents hunger and overeating, but also helps the body process food throughout the day, which increases the body's metabolism and helps with weight loss.

20 . Eat tasteless Greek yogurt

BingMag.com Are <b>you</b> <b>frustrated</b> with <b>losing</b> <b>weight?</b> <b>Try</b> <b>these</b> 29 methods

Greek yogurt is one of the best foods and has many health benefits It has a body. Among the nutrients in Greek yogurt are calcium, protein, probiotics, iodine and vitamin B12. Greek yogurt is a rich source of protein and therefore may help you stay full longer. Research has shown that people who eat a high-protein food (such as Greek yogurt) may eat less during the day.

In addition, research has shown that following a rich diet Protein may increase the number of calories you burn during the day. It is best to eat some protein at each meal. Keep in mind that eating Greek yogurt may help build muscle mass. Research has shown that following a high-protein diet may increase muscle mass in people who do resistance training. Greek yogurt also contains calcium.

In one study, researchers divided participants into two groups. One group followed a high-calcium diet and the other did not. Calories consumed by both groups decreased by 500 kg. The researchers found that the group that consumed more calcium lost twice as much weight as the other group. Researchers in the study believe that calcium helps burn more fat and store less fat.

Eat Peanuts

One of the simplest things you can do to lose weight is to add peanuts to your diet. This type of brain can help you lose weight in different ways. Unlike other simple carbohydrate snacks, peanuts are rich in healthy fats, protein and fiber. A small study of 15 people found that eating peanuts or peanut butter increased satiety and kept blood sugar levels steady.

Simple carbohydrates were rapidly absorbed into the bloodstream, leading to high blood sugar and Then there is a drop in blood sugar. This may cause you to feel hungry again shortly after eating. Peanuts are slowly digested and stay in the stomach for a longer time. This will help you feel full and stay full between meals. In addition, peanuts need more chewing, which slows down your eating habits. This allows the body to send a satiety message and may prevent overeating.

Do not starve yourself

losing weight does not mean starving yourself. The smart thing you can do is pay attention to what you eat, as well as how much you eat. Normally, the human body receives only 80% of the nutrients in the food consumed. If you do not eat enough, you will become deficient in various vitamins and nutrients. If you starve yourself, after a while you will get tired of this situation and you will lose weight carelessly. This will make all the effort you put into it a waste of time. Follow a proper diet plan. you can get help from a skilled nutritionist.

23. Cheat once a week

Everyone on the road to weight loss should cheat once a week. The promise of cheating, as its name implies, allows you to eat whatever you like. If you follow your diet closely throughout the week, reward yourself by eating your favorite food.

24. Avoid white bread

BingMag.com Are <b>you</b> <b>frustrated</b> with <b>losing</b> <b>weight?</b> <b>Try</b> <b>these</b> 29 methods

Researchers in a university study found that people who They regularly ate white bread, they weighed more than others. Keep in mind that the level of physical activity and the age of the participants were almost the same. Try to cut down on white bread or minimize it.

25. Weigh yourself once a day

There are conflicting opinions about daily weight loss. Many people believe that we should not weigh ourselves every day, but others believe that weighing yourself daily will help you monitor your weight and know where you are at work. Gaining weight on a daily basis can make you aware of small changes that occur in your weight. If you do not want to weigh yourself every day, put on weight at least once every two or three days.

26. Drink Green Tea and Macha

We mentioned the benefits of green tea extract above. Green tea itself has several properties. This type of tea contains compounds that fight cancer and are also useful for weight loss. Green tea contains some caffeine and is a rich source of antioxidants. The most important fat-burning antioxidant in green tea is called epigallocatechin gallate, which various studies have found to help increase the body's metabolism and increase fat burning. One study found that people who drank green tea and caffeine lost weight. Macha is a type of green tea that has the highest amount of antioxidants among all types of green tea. Macha not only tastes great, but also has many health benefits. you can add maca, yogurt and milk to flavor the smoothie.

27. Eat fish oil

Fish oil is rich in omega-3 fatty acids, which many of us are deficient in. Omega-3 is a polyunsaturated fatty acid that boosts the body's metabolism, helps balance blood sugar levels, reduces appetite, and helps maintain heart health. DHA and EPA, which are the constituents of omega-3 fatty acids, effectively reduce body fat. 2010 6 2 3 .

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. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: mens journal

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