How to lose weight fast at home

26 November 2023

Is it possible to lose weight without going to the gym and doing strenuous exercises? Of course yes, if you do not have a hormonal imbalance or gastrointestinal problem. Let's look at the most popular ways to lose weight at home.

One way to lose weight fast is to change your diet.

The problem of excess weight is not only dissatisfaction with one's own body, but also the risk of dangerous diseases such as diabetes and cardiovascular pathologies. There's no need to starve yourself or exercise at the gym until you're exhausted. You just need to pay attention to your daily lifestyle, because most often it is bad habits that cause excess weight. Let's discuss how to lose weight correctly at home, what you need to pay attention to in order not to lose weight and maintain the results.

Useful information about losing weight

Myth	Is this true
Late dinner contributes to weight gain	Eating less than 3 hours before bedtime contributes to weight gain
We lose weight for a long time, we gain weight quickly	Gaining weight (i. e. fat tissue) is no less a long process than losing weight
The effectiveness of the diet depends on food restrictions	the main thing is to maintain the balance of macronutrients (proteins - 35%, fats - 45-35%, carbohydrates - 20-30%)
Low-fat foods help you lose weight	The absence of lipids in foods prevents the absorption of vitamins A, E, K, D. Fats signal satiety, without them we eat more. Additionally, low-fat dairy products are often low quality, and many contain traces of trans fats and palm kernel vegetable oils.
They lose weight more slowly in winter because their metabolism slows down.	At negative temperatures, metabolism increases, calories are consumed faster as they are spent in heat exchange
It is easier for women to lose weight	Women lose weight twice as slowly as men. In women, due to physiology, calorie deficiency causes fat accumulation. Also, on some days of the female cycle, the body tries to accumulate subcutaneous fat.
Short-term strict diets are effective	short-term diets do not work, they remove water, not excess fat, leading to disruption of the gastrointestinal tract and hormone imbalance
There are foods with negative calories	The calorie content of some foods decreases to zero, more precisely, we cannot digest and absorb these calories (example: fiber), but this does not affect the burning of other fats and carbohydrates.

Reasons for weight gain

Many people have heard that the main reason for weight gain is the imbalance between the energy consumed with food and the energy spent by the body. There are many factors that lead to this situation. In addition to uncontrolled nutrition and a sedentary lifestyle, the imbalance in cortisol, insulin, leptin, thyroid hormones, vitamin D deficiency and testosterone deficiency in the body also facilitates weight gain. The main reasons for such violations can be divided into several groups:

unhealthy diet (high calories, imbalance, eating at night);
stressful conditions (including lack of sleep);
taking hormonal drugs and antidepressants;
endocrine diseases (thyroid diseases, diabetes);
mental illness that leads to uncontrolled eating;
some diseases of the central nervous system;
hereditary predisposition.

Are there differences in weight loss between men and women?

Features of weight loss in men and women are based on differences in physiology. It is easier for men to lose visceral fat, the accumulation of which in women is associated with physiological preparation for pregnancy. Therefore, it is more difficult for women to lose weight from the thighs and abdomen. But it is easier for women to diet, and men have an extremely negative attitude towards diets. Moreover, the calorie content of a man's diet should be higher than that of a woman.

Indicators of "safe" weight loss also differ. Without health risks, a woman can lose up to 2 kg per month, and a man up to 4. Men lose weight faster. This is mainly due to monthly hormonal changes in a woman's body. But there is one thing in common: Excess weight is harmful for both men and women.

Top 5 ways to help a woman lose weight quickly at home

Many women wonder: Is losing weight difficult at all? Here it is worth immediately clarifying that losing 15-20 kilos a month and feeling great is possible only on a reality television show. In life, everything is much more complicated, but there is a chance of success. You don't need to exhaust yourself with strict diets and live in the gym. It is easier to change your lifestyle within acceptable limits and aim for reasonable and gradual weight loss. Start with simple and uncomplicated changes.

Nutrition

Unfortunately, it is almost impossible to achieve results without changing your diet. And we're not talking about strict diets. Nutrition should be balanced according to the main indicators: proteins, fats, carbohydrates and total calories.

Try to limit smoked, fried and floury foods in your diet as much as possible.
Eliminate sugar as much as possible and replace it with honey, dried fruits or natural substitutes.
Avoid wheat bread and leave rye bread and whole wheat products in your diet.
Eat more vegetables, fruits, bran. This will increase the fiber content of your diet. Replace fruit juices with natural fruits and vegetables.
Eat more low-fat fermented dairy products, eliminate dairy and high-lactose products.
Avoid fast food, canned foods, sausages and fizzy drinks.
Reduce your daily calorie intake by 20% and the amount of sugar and hidden sugars to less than 15 grams.
Make sure your diet contains adequate amounts of protein, fat and carbohydrates.

This

A very important point in the weight loss process is to drink enough water. It is water that helps relieve the feeling of hunger and accelerates the metabolism by 20%.

Replace your usual drinks with clean water whenever possible.
Start every morning with a glass of water with lemon and honey.
Drink 1. 5-2 liters of clean water a day.

fast walking

The easiest way to lose weight by exercising is to do brisk or Nordic walking. It doesn't require much time or special equipment, but it allows you to burn up to 1100 calories per hour. It is also the safest sport and an effective way to strengthen and support almost all body systems.

If you've never done a brisk/nordic walk before, start with 35-minute morning walks.
Alternate slow and fast steps.
You need to walk every day. Even a single negligence will undo your result, and daily practice will significantly accelerate achieving results.
Pay special attention to quality sneakers and clothes for the season.

To practice

You don't need gyms and sports equipment for effective training. Basic bodyweight exercises can help you lose a few more pounds per month.

Push-ups are a very simple and effective exercise. If this is difficult for you, start doing push-ups from a chair or leaning on your knees, gradually switching to the classic form of the exercise.
Squats will help you lose weight in your thighs. Perform the exercise slowly, gradually increasing the number of squats.
Plank is a difficult exercise and not everyone's favorite exercise. Start with 20-30 seconds, gradually increase the holding time to 1-2 minutes. If making the board is easy for you, complicate the task by using different types.
Exercise "Burpee" - combines jumping, push-ups and squats. It is incredibly tiring but also burns the maximum amount of calories and leads to the fastest weight loss.
Jumping rope is a simple and effective cardio exercise that strengthens leg and hip muscles and is good for weight loss.

healthy lifestyle

Proper nutrition and exercise are not enough to achieve success. An equally important role is played by the psychological state, proper rest and a new lifestyle.

If you decide to lose weight, find the motivation that is most meaningful to you.
Try to avoid stressful situations as much as possible.
Get enough sleep, spend at least 8 hours a day for proper sleep.
Give up bad habits (stories that quitting smoking leads to weight gain are just a myth).
Walk more often, forget about the elevator.
Do not eat at night, eat high-calorie foods before 17-18 o'clock.
Find a hobby or go dancing.

Top 5 ways to help a man lose weight quickly at home

There is a strong and erroneous opinion that it is very easy for a man to lose weight. In fact, it is much easier for a man to gain weight than to lose weight. You can go on a diet, but a sedentary lifestyle will make all these efforts futile.

physical exercise

Without physical activity, the level of testosterone in the male body decreases, which affects many metabolic processes. Diets burn only visceral fat, and a man can only remove subcutaneous fat through regular physical activity.

Start walking more by increasing the number of steps taken per day.
Start running, gradually increasing the distance and running time.
Do the physical exercises we discussed above every day.
Start visiting the gym, increase this workout to 3 times a week.
Do interval training, which burns as many calories as possible throughout the day.

proper nutrition

In this case, men's job is a little easier than women. A feature of male metabolism is low leptin levels. This hormone regulates appetite and satiety. Despite the fact that men suffer less from starvation, the diet will only help remove visceral fat.

Create a balanced menu in terms of protein, fat and carbohydrates. A low-carb diet will be most effective for men.
Completely eliminate sweets from your diet and avoid eating them at night.
Avoid alcohol, fast food and fizzy drinks.
Do not forget about protein - its deficiency leads to "burning" of muscles.
Do intermittent or intermittent fasting.

Water Consumption

Water is no less important for men than for women. Drink more water and increase your daily volume to 2 liters. We are talking about clean water, not coffee, tea, sodas and soups. Start your morning with warm water with lemon; This will "kick-start" your metabolism.

active lifestyle

Stop sleeping on the couch. Try walking to work and back home, be outside more often, and take short walks before bed. Swimming, hardening, active recreation - all this will significantly bring the result closer. Don't forget about proper rest and quality sleep.

high motivation

It is much more difficult for a man to motivate himself to lose weight than a woman. Get the support of your loved ones and start sharing your successes in this regard with them. If you're a gambler, give yourself a reward for every pound you lose.

And remember that the real reward is health and well-being.

Doctors' advice on safe weight loss

As a rule, excess weight is always accompanied by problems in many organs and systems. Rapid weight loss is no less dangerous. Strict diets are especially dangerous. They reduce the amount of microelements and vitamins entering the body. "Dietary stress" increases cortisol levels, which significantly weakens the immune system. Men may experience problems in the reproductive system, while women may experience problems such as metabolic disorders of the skin or disruption of the menstrual cycle. Any radical steps towards weight loss should be agreed with your doctor.