Losing weight sounds simple but is very difficult to do. Most cases of rapid weight loss are due to the use of weight loss drugs.
However, this method often leads to many unwanted side effects. Instead, women should apply quick, safe and effective ways to lose weight at home without having to spend money on weight loss drugs.
In fact, there are many ways for women to lose weight. The real challenge lies in persistence, because weight loss is a journey – once you reach your goal, you have to keep at it. Not every woman has the time or budget to go to the gym every day, invest in home workout equipment, or buy reputable weight loss products. If you are looking for quick, safe, drug-free ways to lose weight at home while still being economical, then this article is for you.
Eat breakfast on time
Breakfast is very important and eating a full breakfast on time is a great way to lose weight. In the past, we often ate breakfast between 6 and 9am. However, researchers recommend that women should eat breakfast at 11am if they are trying to lose weight.
In fact, many people today eat dinner much later than previous generations. Therefore, eating breakfast at 11am is the only way for women to achieve the goal of 16 hours of fasting, which is the time when metabolism and weight loss are strong. After a few months of applying this weight loss method, women will be able to lose from 3 to 5kg.
Drink water before meals
Research shows that if you drink about 500ml of filtered water 30 minutes before meals, it will help you lose weight effectively, especially for obese adults. Persistently applying this method, after 3-4 months, these people can lose an average of 4kg.
Water creates a feeling of fullness, so after drinking water, you will not have/limit the need to eat a lot. Not to mention, water also helps increase energy, the skin also becomes more beautiful and smoother.
Eat more fiber, vegetables
Increasing the amount of fiber-rich foods you eat to lose weight is a safe and effective way to lose weight quickly. Foods high in fiber not only provide you with many nutrients, but they also help you eat a lot without increasing calories and carbs.
You should consume vegetables such as broccoli, cauliflower, spinach, bell peppers, cucumbers, tomatoes, cabbage, kale, etc.
Drink coffee, green tea in the morning
Choosing the right type of morning drink helps the body burn maximum calories. Women can use coffee or green tea, two familiar drinks that can effectively promote this effect.
Coffee and black tea contain no/very few calories, besides, they also contain many antioxidants and anti-inflammatory substances, so they can promote the weight loss process. However, women should note that they should drink black coffee with little sugar/plant-based milk to avoid accidentally causing the body to take in too many calories.
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Increase protein-rich foods
A healthy, scientific meal to support weight loss must combine protein, fat, vegetables and a small amount of complex carbohydrates such as whole grains.
Note, women should eat the recommended amount of protein to maintain health and muscle mass during healthy weight loss.
Research shows that people who lose weight and eat enough protein will help prevent the risk of heart disease and reduce cravings. The amount of protein needed to consume each day for women is 45 – 55g, while men is 55 – 90g. You should choose healthy sources of protein, usually chicken, shrimp, salmon, vegetables and beans.
Reduce starch and sugar
One of the ways to lose weight quickly at home for women that many people know is to cut down on sugar and starch (carbs). Instead, you should eat whole grains. This method helps you feel hungry, eat fewer calories and the body will burn stored fat for energy.
Exercise
Not only a scientific and healthy diet and sleep regimen, if you want to lose weight quickly, safely and effectively, you need to exercise regularly. According to recommendations, you should spend at least 2.5-3 hours a week exercising at a moderate level or 60 minutes of high-intensity exercise.
Note, do not exercise too hard but need to allocate exercise time on weekdays to be effective. Exercises that help lose weight include walking/fast walking, jogging, cycling, gymnastics, yoga, swimming, etc.
Get enough sleep, on time
Not only eating on time, women also need to establish a scientific lifestyle and sleep schedule, get enough sleep, on time to lose weight effectively. A good night’s sleep, about 8 hours/day will help reduce the amount of calories taken into the body, maintaining a healthy weight.
Losing weight at home isn’t about quick fixes, it’s about building healthy habits that last a lifetime. Start small, stay consistent, and your results will speak for themselves.
