How to lose weight quickly at home

26 November 2023

Is it possible to lose weight without going to the gym and without exhausting exercises? Of course yes, as long as you don't have hormonal imbalance or gastrointestinal problems. 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 being overweight is not only dissatisfaction with one's own body, but also the risk of dangerous diseases such as diabetes and cardiovascular pathologies. You don't have to starve yourself or train to the point of 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 properly lose weight at home, what you should pay attention to in order not to lose weight and maintain the results.

Useful information about losing weight

myth	Is it true?
Late dinner helps to gain weight	Eating less than 3 hours before bed helps to gain weight
We lose weight for a long time and gain weight quickly	Gaining weight (i. e. adipose tissue) is not a longer 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 lack of lipids in food prevents the absorption of vitamins A, E, K, D. Fats signal satiety, without them we eat more. In addition, low-fat dairy products are often of poor quality, many containing trans fats and palm kernel oils.
In winter, they lose weight more slowly due to slower metabolism	metabolism increases at negative temperatures, calories are consumed faster as they are spent on heat exchange.
Losing weight is easier for women	Women lose weight 2 times slower than men. According to the physiology of women, a lack of calories leads to the accumulation of fat. In addition, during certain days of a woman's cycle, the body tries to accumulate subcutaneous fat.
Strict short-term diets are effective	short-term diets do not work, they remove water, not fat, cause gastrointestinal disturbances and hormonal imbalances.
There are foods with negative calories	some foods tend to have zero calories, more precisely, we cannot digest these calories (for example: fiber), but this does not affect the burning of other fats and carbohydrates.

Causes of weight gain

Many 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 cortisol, insulin, leptin, thyroid hormones, vitamin D deficiency and testosterone deficiency in the body. The main reasons for such violations can be divided 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 causing uncontrolled eating;
some diseases of the central nervous system;
hereditary tendency.

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

Indicators of "safe" weight loss are also different. Without health risk, a woman can lose weight up to 2 kg, a man - up to 4. Men lose weight faster. This is mainly due to monthly hormonal changes in the female 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 it difficult to lose weight in general? Here it is worth clarifying right away that losing 15-20 kilograms per month and feeling great is possible only on a reality show. Everything in life is more complicated, but there are chances of success. You don't need to exhaust yourself with strict diets and live in the gym. It's easier to change your lifestyle within acceptable limits and lose weight in an appropriate and gradual way. Start with simple and uncomplicated changes.

Nutrition

Unfortunately, it is almost impossible to get results without changing your diet. And we are 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, leave rye bread and bran 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, exclude milk and high-lactose products.
Avoid fast food, canned foods, sausages and carbonated drinks.
Reduce daily calorie intake by 20%, sugar and hidden sugars to less than 15g.
Make sure you have enough protein, fat and carbohydrates in your diet.

Water

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

Replace your regular 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.

A brisk walk

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

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

To work

You don't need a gym or sports equipment for an effective workout. Basic bodyweight exercises can help you lose a few extra pounds a month.

Push-up is 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 exercise.
Squats will help you lose weight in your thighs. Perform the exercise slowly, gradually increasing the number of squats.
Plank is difficult and not everyone's favorite exercise. Start with 20-30 seconds, gradually increase the hold to 1-2 minutes. If planking is easy for you, make it harder by using different types.
"Burpee" exercise combines jumps, push-ups and squats. It is incredibly tiring, but at the same time it burns the maximum amount of calories and leads to the fastest weight loss.
Jumping rope is a simple and effective cardio exercise that strengthens the muscles of the legs and hips and is useful 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 makes the most sense for you.
Try to avoid stressful situations as much as possible.
Get enough sleep, 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.
Discover a hobby for yourself or dance.

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

There is a strong and wrong idea that it is very easy for a man to lose weight. In fact, it is easier for a man to gain weight than to "lose weight". You can go on diets, but a sedentary lifestyle will negate all these efforts.

Physical exercise

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

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

Proper nutrition

In this case, it is a little easier for men than for women. A feature of male metabolism is low levels of leptin. This hormone regulates appetite and satiety. Although men suffer less from hunger, the diet will only help to remove visceral fat.

Create a balanced menu with proteins, fats and carbohydrates. For men, a low-carb diet will be most effective.
Completely remove sweets from your diet and avoid eating them at night.
Avoid alcohol, fast food and carbonated drinks.
Do not forget about protein - its lack causes muscles to "burn".
Practice intermittent or intermittent fasting.

Water consumption

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

Active lifestyle

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

Highly motivated

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

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

Tips from doctors for 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 metabolic disorders in the reproductive system, and women, for example, in the skin or menstrual disorders. Any radical steps to lose weight should be agreed with your doctor.