How to lose weight quickly at home

26 November 2023

Is it possible to lose weight without going to the gym and doing strenuous workouts? Of course yes, provided you don't have any hormonal imbalance or gastrointestinal problems. Let's look at the most popular ways to lose weight at home.

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

The problem of being overweight is not only dissatisfaction with one's body, but also the risk of dangerous diseases such as diabetes and cardiovascular diseases. It is not at all necessary to starve yourself or work out in the gym to the point of exhaustion. It is enough to pay attention to your daily lifestyle, because often it is bad habits that lead to excess weight. Let's discuss how to lose weight properly at home and what you need to pay attention to in order not to lose weight and maintain the results.

Useful information for losing weight

myth	Is it true
A 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. fatty tissue) is just as lengthy a process as losing weight
The effectiveness of the diet depends on food restrictions	The main thing is to maintain a balance of macronutrients (proteins – 35%, fats – 45-35%, carbohydrates – 20-30%).
Low-fat foods help you lose weight	The lack of lipids in food affects the absorption of vitamins A, E, K, D. It is fats that give a satiety signal, without them we eat more. In addition, low-fat dairy products are often of poor quality and often contain traces of trans fats and vegetable palm kernel fats
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. Physiologically, a lack of calories in women 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 calorie 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

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 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 promoted 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 divided into several groups:

unhealthy diet (increased calories, imbalance, eating at night);
stressful conditions (including lack of sleep);
taking hormonal medications 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 losing weight for women and men?

Features of weight loss in men and women are based on differences in physiology. Men lose visceral fat more easily, 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 stomach. However, it is easier for women to stick to a diet, and men have an extremely negative attitude towards diets. In addition, the calorie content of a man's diet should be higher than that of a woman.

The 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. OneHowever, we have one thing in common: being overweight is harmful for both men and women.

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

Many women ask themselves: Is it even difficult to lose weight? Here it must be clarified right away that only on a reality TV show is it possible to lose 15-20 kilograms in a month and feel great. Everything in life is much more complicated, but there are chances for success. It is not necessary 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, without changing your diet it is almost impossible to achieve success. And we're not talking about strict diets here. The diet should be balanced according to the main indicators: proteins, fats, carbohydrates and total calories.

Try to limit smoked, fried and pastries in your diet as much as possible.
Avoid sugar as much as possible and replace it with honey, dried fruits or natural substitutes.
Avoid wheat bread and keep rye bread and whole grains in your diet.
Eat more vegetables, fruits and bran. This will increase the fiber content of your diet. Replace juices with natural fruits and vegetables.
Eat more low-fat fermented milk products, avoid milk and products rich in lactose.
Avoid fast food, canned foods, sausages and carbonated drinks.
Reduce your daily calorie intake by 20%, sugar and hidden sugars to less than 15g.
Make sure your diet contains enough proteins, fats and carbohydrates.

Water

A very important point when losing weight is sufficient fluid intake. It is water that quenches hunger and speeds up metabolism by 20%.

Replace your usual drinks with clean 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 daily.

Quick walk

The easiest way to lose weight through exercise is brisk walking or Nordic walking. It doesn't require a lot of 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 way to strengthen and support almost all body systems.

If you've never done brisk/Nordic walking before, start with 35-minute morning walks.
Alternate slow and fast steps.
You have to run every day. Even a single omission will destroy your results and daily practice will significantly speed up the achievement of results.
Pay particular attention to high-quality sports shoes and clothing for the respective season.

Train

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

Push-ups are a very simple and effective exercise. If this is difficult for you, start with push-ups from a chair or on your knees and gradually move on to the classic form of the exercise.
Squats help you lose weight in your thighs. Do the exercise slowly and gradually increase the number of squats.
The plank is a difficult exercise and not everyone's favorite. Start with 20-30 seconds and gradually increase the hold time to 1-2 minutes. If planking comes easy to you, make the task more difficult by using different types.
Exercise "Burpee" – combines jumping, push-ups and squats. It is incredibly strenuous, but at the same time burns the maximum number of calories and leads to weight loss most quickly.
Jumping rope is a simple and effective cardio exercise that strengthens the leg and glute muscles and is good for weight loss.

Healthy lifestyle

Proper nutrition and exercise are not enough to achieve success. The psychological state, proper rest and a new way of life play an equally important role.

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 and set aside at least 8 hours a day to get proper sleep.
Give up bad habits (stories that quitting smoking causes weight gain are just a myth).
Walk more often, forget about the elevator.
Do not eat at night, eat high-calorie foods before 5-6 p. m.
Find a hobby or go dancing.

The 5 best 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" it. You can go on diets, but a sedentary lifestyle negates all these efforts.

Physical exercises

Without physical activity, testosterone levels in the male body decrease, 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 and increase the number of steps you take each day.
Start by running and gradually increase the distance and running time.
Perform the physical exercises discussed above every day.
Start by going to the gym and increase this workout to three times a week.
Practice interval training throughout the day, burning as many calories as possible.

Right nutrition

In this case, it is a little easier for men than for women. A feature of male metabolism is lower leptin levels. This hormone regulates appetite and satiety. Although men are less likely to experience hunger, the diet only helps remove visceral fat.

Create a balanced menu with proteins, fats and carbohydrates. A low-carb diet is most effective for men.
Completely eliminate sweets from your diet and avoid eating at night.
Avoid alcohol, fast food and carbonated drinks.
Don't forget about protein - its lack leads to "burning" of muscles.
Practice intermittent fasting or interval fasting.

Water consumption

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

Active lifestyle

Stop lying on the couch. Try walking to and from work, being outdoors more often, and taking short walks before bed. Swimming, hardening, active rest - all this will bring the result significantly closer. Don't forget about proper rest and good sleep.

High motivation

It is much more difficult for a man to motivate himself to lose weight than for a woman. Enlist the support of loved ones and share with them your successes in this matter. If you are a gambler, reward yourself for every kilogram you lose.

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

Advice from doctors for safe weight loss

As a rule, being overweight 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 entering the body. "Nutritional stress" increases cortisol levels, which significantly weakens the immune system. In men, problems can occur in the reproductive system, while in women, for example, metabolic disorders in the skin or disorders of the menstrual cycle. All radical steps to lose weight must be coordinated with your doctor.