How to lose weight fast at home

26 November 2023

Is it possible to lose weight without going to the gym and grueling workouts? Of course yes, provided 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 with overweight 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 work out in the gym until you are exhausted. It is enough to pay attention to your daily lifestyle, because often it is bad habits that cause obesity. Let's discuss how to lose weight correctly at home and what you need to pay attention to in order not to lose weight and maintain the results.

Useful information about weight loss

Myth	Is it true
Late dinner contributes to weight gain	Eating less than 3 hours before bed contributes to weight gain
We lose weight for a long time, we gain weight quickly	Gaining weight (namely adipose 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 a balance between macronutrients (proteins - 35%, fat - 45-35%, carbohydrates - 20-30%)
Low-fat foods help you lose weight	the absence of lipids in food interferes with the absorption of vitamins A, E, K, D. It is fats that give a signal of satiety, without them we eat more. In addition, low-fat dairy products are often of low quality, many contain traces of trans fat and palm kernel fat.
In winter, they lose weight more slowly due to a slower metabolism	at negative temperatures, the metabolism increases, calories are consumed faster, as they are used for heat exchange
It is easier for women to lose weight	Women lose weight 2 times slower than men. Due to the physiology of women, a lack of calories leads to the accumulation of fat. In addition, on some days of the female cycle, the body tries to accumulate subcutaneous fat.
Strict short-term diets are effective	short-term diets do not work, they remove water, not excess fat, lead to disruption of the gastrointestinal tract and imbalance of hormones
There are foods with negative calories	the caloric content of some foods tends to zero, or more precisely, we cannot digest and absorb these calories (example: fiber), but this does not affect the burning of other fats and carbohydrates

Causes of weight gain

Many people have heard that the main cause of weight gain is an imbalance between the energy consumed in food and the energy used 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 reasons for 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 disposition.

Is there a difference in weight loss for women and men?

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 in their thighs and stomach. But it is easier for women to follow a diet and men have an extremely negative attitude towards diets. Also, the calorie content of a man's diet should be higher than a woman's.

Indicators of "safe" weight loss are also different. 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 monthly hormonal changes in a woman's body. But there is one thing in common - being overweight is harmful to both men and women.

5 Best Ways to Help a Woman Lose Weight Fast at Home

Many women wonder: is it difficult to lose weight at all? Here it is worth clarifying right away that it is only possible to lose 15-20 kilos in a month and feel comfortable in a reality TV show. Everything in life is much more complicated, but there are chances of success. There is no 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 straightforward changes.

Nutrition

Unfortunately, it is almost impossible to achieve 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 fruit or natural substitutes.
Avoid wheat bread and leave rye bread and whole grain products in your diet.
Eat more vegetables, fruits, bran. This will increase the fiber content of your diet. Replace juice 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 carbonated drinks.
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 satisfy the feeling of hunger and speeds up the metabolism by 20%.

Replace your usual drinks with plain 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.

Quick walk

The easiest way to lose weight through exercise is brisk walking or walking. It does not require much time or special equipment, but allows you to burn up to 1100 calories in an hour. In addition, this is the safest sport and an effective means of strengthening and supporting almost all body systems.

If you have never done brisk/Nordic walking, start with 35-minute morning walks.
Alternate slow and fast steps.
You have to go every day. Even one omission will roll back your result, and daily practice will significantly accelerate the achievement of results.
Pay particular attention to sports shoes and high-quality clothing for the season.

Work out

For effective training, you don't need gyms and sports equipment. 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, and gradually move to the classic form of the exercise.
Squats will help you lose weight in your thighs. Perform the exercise slowly and gradually increase the number of squats.
The plank is a difficult and not everyone's favorite exercise. Start with 20-30 seconds, gradually increase the hold to 1-2 minutes. If it is easy for you to make the plank, then complicate the task by using different types.
Exercise "Burpee" - combines jumps, push-ups and squats. It is incredibly exhausting, but at the same time it burns the maximum number of calories and leads to weight loss the fastest.
Jumping rope is a simple and effective fitness exercise that strengthens the muscles in the legs and 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 lifestyle.

If you decide to lose weight, find the motivation that makes the most sense to 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 about the elevator.
Do not eat at night, eat high-calorie foods before17-18.
Invent yourself a hobby or go dancing.

5 Best Ways to Help a Man Lose Weight Fast at Home

There is a strong and erroneous perception 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 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 and increase the number of steps taken daily.
Start running and gradually increase the distance and running time.
Perform the set of physical exercises we discussed above every day.
Start visiting the gym, increase such training to 3 times a week.
During the day, you can do interval training that burns as many calories as possible.

Proper nutrition

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

Make a menu balanced in proteins, fats and carbohydrates. A low-carb diet will be most effective for men.
Remove sweets from your diet completely 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 interval fasting.

Water consumption

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

Active lifestyle

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

High motivation

It is much harder for a man to motivate himself to lose weight than for a woman. Get support from your loved ones and start sharing your achievements with them in this matter. If you are a gambling person, give yourself a reward for every kilogram you lose.

And remember that the main reward is good 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 particularly 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 disturbances in the skin or disturbances in the menstrual cycle. Any radical steps to lose weight must be agreed with your doctor.