Drinking water, especially before meals ... people often say that drinking water helps to lose weight, which is true. Drinking water can promote metabolism, 1- 1.5 hours is 24-30%. A researcher who helps you burn more calories is often advised to do all kinds of crazy things, most of which are not supported by evidence. However, over the years, scientists have discovered some strategies that seem to be effective.
Some experts believe that successful weight control can be summarized by a simple equation: if you eat less calories than you eat, you will lose weight. Sounds simple, right?
Losing weight is not a linear event that changes with time ... For example, when you reduce your calorie intake, you may lose weight in the first few weeks and then change. You eat the same number of calories, but you lose little or no weight. This is because when you lose weight, you will lose water, lean tissue and fat, your metabolism will slow down, and your body will change in other ways. Therefore, in order to lose weight every week, you need to continue to reduce your calorie intake.
Studies show that drinking half a liter (17 ounces) of water can help dieters consume less calories half an hour before meals and lose 44% of their weight.
Reduce carbohydrates ... Another way to look at weight loss is that the problem is not too many calories, but the way the body accumulates fat after eating carbohydrates-especially the role of insulin hormones. When you eat, carbohydrates in food enter your blood in the form of glucose. In order to control your blood sugar level, your body always consumes this glucose before consuming fat.
If you eat foods rich in carbohydrates (for example, a lot of pasta, rice, bread or French fries), your body will release insulin to help glucose flow into the blood. Regulating blood sugar concentration and insulin do two things: it can prevent your fat cells from releasing fat and burn fuel for your body (because its priority is to consume glucose), and it creates more fat cells to store everything that your body can't burn. As a result, you gain weight now, and your body needs more fuel to burn, so you eat more. Because insulin only burns carbohydrates, you crave carbohydrates, so you start a vicious circle of carbohydrate intake and weight gain. In order to lose weight, you need to break this cycle by reducing carbohydrates.
Reduce the intake of sugar and refined carbohydrates. Whether you specifically plan to reduce carbohydrate intake or not, most people eat unhealthy sugar and refined carbohydrates, such as white bread, pizza, pasta, cakes, white flour, white rice and sugary breakfast cereals. However, replacing refined carbohydrates with whole grain carbohydrates and reducing sweets and desserts are only part of the solution. Sugar is hidden in various foods, such as canned soup, vegetables, spaghetti sauce, margarine and many low-fat foods. Because your body gets everything it needs from sugar naturally produced in food, all these added sugars have nothing but a lot of empty calories and unhealthy blood sugar peaks.
Like coffee, green tea has many benefits, one of which is to lose weight. Although green tea contains a small amount of caffeine, it contains a powerful antioxidant called catechin, which is believed to work synergistically with caffeine to promote fat burning.