How to lose weight fast at home

26 November 2023

Is it possible to lose weight without going to the gym and without exhausting training? Of course yes, provided you don't have hormonal imbalances or gastrointestinal issues. 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 is absolutely no need to starve yourself or train yourself to exhaustion in the gym. It is enough to pay attention to your daily lifestyle, because often it is bad habits that cause excess weight. Let's discuss how to lose weight correctly at home, and what you should pay attention to in order not to lose weight and keep the results.

Useful information about weight loss

MYTH	Is it 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, gain weight quickly	Gaining weight (ie adipose tissue) is no less a long process than losing weight
The effectiveness of the diet depends on the food restrictions	the main thing is to maintain a balance of macronutrients (protein - 35%, fats - 45-35%, carbohydrates - 20-30%)
Low-fat foods help you lose weight	the lack of lipids in food prevents the absorption of vitamins A, E, K, D. It is the fats that give the satiety signal, without them we eat more. In addition, low-fat dairy products are often of low quality, many containing traces of trans fats and palm kernel oils.
In winter, they lose weight more slowly due to a slower metabolism	at negative temperatures, metabolism increases, calories are consumed faster, as they are spent on heat exchange
It is easier for women to lose weight	Women lose weight 2 times slower than men. Due to female physiology, a lack of calories leads to fat accumulation. In addition, 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, lead to disruption of the gastrointestinal tract and hormone imbalance.
There are foods with negative calories	the caloric content of some foods tends to zero, or rather, we cannot digest and absorb these calories (example: fiber), but this does not affect the burning of fats and other carbohydrates.

Reasons for weight gain

Many people have heard that the main reason for weight gain is an imbalance between the energy consumed in food and the energy expended by the body. There are many factors that lead to this condition. In addition to uncontrolled eating and a sedentary lifestyle, weight gain is facilitated by an imbalance in the body of cortisol, insulin, leptin, thyroid hormones, vitamin D deficiency and testosterone deficiency. The main causes of such violations can be grouped into several groups:

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

Are there differences in weight loss for women and men?

The characteristics 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 the physiological preparation for pregnancy. Therefore, women find it more difficult to lose weight in the thighs and stomach. But it is easier for women to follow a diet, and men have an extremely negative attitude towards diets. In addition, the caloric content of a man's diet should be higher than that of a woman.

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

The 5 best ways to help a woman lose weight quickly at home

Many women wonder: is it difficult to lose weight? Here it is worth clarifying right away that losing 15-20 kilograms in a month and feeling great is only possible on a reality TV show. Everything in life is much more complicated, but there are chances of success. It is not necessary to tire 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, uncomplicated changes.

Nutrition

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

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

water

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

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

Fast walking

The easiest way to lose weight through exercise is brisk walking or Nordic walking. It doesn't require much time or special equipment, but it allows you to burn up to 1100 calories in an hour. In addition, this is the safest sport and an effective tool to strengthen and support almost all body systems.

If you've never done brisk/Nordic walking, start with a 35-minute walk in the morning.
Alternate slow and fast steps.
You should walk every day. Even one release will restore your result, and daily practice will significantly accelerate the achievement of results.
Pay special attention to high-quality sports shoes and clothing for the season.

drill

You don't need gyms and sports equipment for effective training. Basic bodyweight exercises can help you lose a few extra pounds a 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 moving to the classic form of the exercise.
Squats will help you lose weight in your thighs. Do the exercise slowly, gradually increasing the number of squats.
The plank is a difficult exercise and not everyone's favorite. Start with 20-30 seconds, gradually increasing the hold to 1-2 minutes. If it is easy for you to make the board, complicate the task by using different types.
"Burpee" exercise - combines jumps, push-ups and squats. It is extremely exhausting, but at the same time it burns the maximum number of calories and leads to faster weight loss.
Jumping rope is a simple and effective cardio exercise that strengthens the muscles of the legs, buttocks 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 way of life.

If you decide to lose weight, find the motivation that makes the most sense for you.
Try to avoid stressful situations as much as possible.
Get enough sleep, set aside 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 the elevator.
Do not eat at night, eat high-calorie foods before 5-6 pm.
Invent yourself a hobby or go dancing.

The 5 best ways to help a man lose weight fast at home

There is a strong and wrong 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" it. You can diet, but a sedentary lifestyle will negate all these efforts.

Physical exercises

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 remove subcutaneous fat only with regular physical activity.

Start walking more, increasing the number of steps you take each day.
Start running, gradually increasing the distance and running time.
Do the set of physical exercises we discussed above every day.
Start visiting the gym, increase such training to 3 times a week.
Throughout the day, practice interval training that burns the most calories.

The right food

In this case, it is a little easier for men than for women. A feature of male metabolism is the lower level of leptin. This hormone regulates appetite and satiety. Despite the fact that men suffer less from hunger, the diet will only help to get rid of visceral fat.

Create a balanced menu in proteins, fats and carbohydrates. A low-carb diet will be more effective for men.
Completely remove sweets from your diet and avoid eating at night.
Avoid alcohol, fast food and carbonated drinks.
Do not forget about protein - its lack leads to "burning" of muscles.
Practice intermittent or intermittent fasting.

Water consumption

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

An active lifestyle

Stop lying on the couch. Try to walk to and from work, be outside more often and take short walks before bed. Swimming, strengthening, active recreation - all this will significantly bring the result closer. Do not forget about proper rest and quality sleep.

High motivation

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

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

Doctors' advice for safe weight loss

As a rule, excess weight is always associated with 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 that enter the body. "Dietary stress" increases cortisol levels, which significantly weakens the immune system. Men may encounter problems in the reproductive system, and women, for example, with metabolic disorders in the skin or disruption of the menstrual cycle. Any radical step to lose weight should be agreed with your doctor.