How to lose weight naturally Now there are so many weight loss methods that he said result quickly retrieved. But unfortunately, many of these methods will make us feel hunger and not satisfied. If they don't have strong determination, then the hunger long surely make us cancel diet.
In fact the key to deal with simple bodies, there are 3 main principles that you must apply: (1) Reduce appetite, (2) lose weight quickly, without hunger, (3) increase metabolism at the same time.
Well, now let's examine how to lose weight using 3 main principles. This article was sourced from the website of the scientific evidence put forward Health Authority: Nutrition.
1. Eliminate the Sugar and Flour
The most important part of a successful diet is a reducing sugar and starch substances (carbohydrates). Both are the most food stimulates the secretion of insulin. Insulin is the main hormone fat storage in the body.
If insulin levels decreased, then the fat so it's easier to get out of the storage area so that the body begins to burn fat, rather than carbohydrates.
Another benefit of a decrease in insulin is for kidneys get rid of excess sodium and water from the body, thus reducing the weight and the weight of the water is not necessary.
It is not impossible you can reduce 1 to 4 kg (sometimes more) in the first week if applying a diet like this, because the weight is reduced while the weight of the water.
By reducing your intake of carbs and sugar, you can lower insulin levels at once, but your calorie intake without having to feel hunger (also reduces appetite). Simply put, the lower the insulin will make the process of removal of fat on mode "autopilot".
2. Consume more Protein, fat, and vegetables
Every meal You must consist of a protein source, source lemka, as well as low-carb vegetables. Organize your meals like this will automatically create Your CARB intake is at the recommended range of 20 – 50 grams per day.
Protein Source:
The meat beef, chicken, goat, etc.
Fish and Seafood — mackerel, lobster, shrimp, gurame, etc.
Eggs — is best eggs are enriched with omega-3.
Consuming more protein known to be able to boost your metabolism up to 80 – 100 calories per day. High protein diet can also reduce the desire for food, reducing the urge mengemil nights, as well as make the abdomen more satisfyingly When You consume fewer calories.
Low-carb vegetables: broccoli, cauliflower, spinach, cabbage, lettuce, cucumber, celery, etc.
Don't be afraid to fill your plate with vegetables low in carbohydrates. You can eat these vegetables in large quantities without exceeding the limit of 20 – 50 grams of carbohydrates per day. A menu consists of a source of protein and vegetables gives Your intake of fiber, vitamins, and minerals needed to stay healthy.
Sources of Fats: olive oil, coconut oil, avocado oil, butter, etc.
Eat 2-3 meals per day. If you feel hungry at night, can add the 4th meal menu. Don't be afraid to eat fat, low-carb diet as it tries and low fat at the same time usually is sure to fail.
3. exercise lifting weights 3 times a week
In the plan of how to lose weight naturally, you really don't have to sport, but it is recommended. The best kind of exercise is exercise weights.
By doing free weights, you can burn a certain amount of calories and prevent a decrease in metabolic rate, which is a common side effect of reduced weight.
Some research on a low-carb diet shows that you can build muscle even while lowering the amount of body fat. You can do the weight training at home with some simple equipment as described in the following article: Fitness Fun at home.
If exercise lifting weights doesn't appeal to you, try doing another sport. For example the sport run, jog, swim, or walk also was enough to help lower your weight.
4. Optional — do "Impingement" once a week
You can "off" diet every week by eating more carbohydrates. Many people choose Saturday as "days of impingement".
But choose healthy sources of carbohydrates such as rice, wheat, potatoes, yams, fruits, etc. But do this only on that day, because if more often than once a week then the success of your diet will be reduced.
If you feel like breaking the restrictions and taking something that is not healthy, do it only on the special day it is.
Remember that "impingement" this must not be done, but this could help stimulate a number of hormones such as leptin hormone fat burner and thyroid.
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