How to lose weight fast: 20 ways at home

effective ways to lose weight quickly

The first thing that comes to mind when thinking about how to lose weight are exhaustive diets and the whole day at the gym.

But what if you don't have enough energy, time or motivation? That is no reason to give up on your dream!

So we recommend starting with the 20 easiest ways to lose weight quickly at home!

1. Water

Be sure to drink water and monitor the water balance. If you are not in the habit of drinking 2 liters a day, don't start with extremes. Create a rule for drinking a glass in the morning, before lunch and before bed - even that is enough for now. You can add lemon, a little mint or a drop of honey.

2. Sleep

Sleep is the most important component not only for good health, but also for weight loss. If you don't get enough energy, there's not enough energy for the whole day and even more for training. With constant fatigue, you are more likely to want to eat unhealthy foods, such as hamburgers or chocolate.

3. Balanced nutrition

The break in diet occurs regularly due to the fact that an unprepared person chooses very radical restrictions. Eating habits must be changed gradually and comprehensively, not counting the days when it will be possible to eat the long-awaited cake again.

Replace simple carbohydrates like bread rolls, snacks and fast food with other complexes - brown rice, baked potatoes, nuts. Change your sunflower oil to a healthier olive or coconut oil. Eat the right fats - red fish, avocado, nuts, olives, wheat germ. Don't forget about proteins - chicken, meat, dairy, vegetables.

4. Power mode

You don't have to blindly follow a meal plan. It has long been proven that it is more suitable for someone to eat often, but little, and for someone - twice a day, but in large portions.

But the chosen regime really needs to be observed, and at the same time - transfer the heaviest dishes in the morning, and leave them light for the night.

5. Sugar substitutes

Unfortunately, you really need to give up sugar. If it is very difficult for you at first, try different substitutes. Stevia, erythritol, sorbitol, sucralose - they have different flavors and consumptions. Now there are tons of healthy desserts and even sugar-free syrups. Try and choose!

6. Sugar not obvious

Remember that sugar is in everything now, from ketchup and pickles bought in the store. It is only the cheapest preservative available. So pay attention to the compositions and give up the sugar you need. You will be surprised, but you are likely to eat more at a hearty meal at the supermarket than at a slice of your favorite cake.

7. Intermittent fasting

intermittent fasting as a way to lose weight

Despite the scary name, there is nothing wrong with this scheme.

For insulin problems, it is even prescribed by doctors to stabilize blood sugar levels.

The main point is that you eat 8 hours a day, and the remaining 16 hours drink only water or tea without additives.

For example, you have breakfast at 10am and your last dinner at 6pm.

8. Green tea

The antioxidants in high quality green tea cleanse the body perfectly and promote weight loss.

Drink before lunch, when your metabolism is at maximum. At the same time, it helps to digest food better and faster.

9. Juice

But juices are a contraindication to any weight loss. The point is that they also contain a lot of sugar not obvious. The caloric content of the juice can be 2 to 3 times greater than that of beer or cider, but they are also generally not consumed in 100 ml. If you want fruits or berries, eat them fresh!

10. Watch your calories

If you like to control things, calculating your calorie intake is the easiest way to lose weight quickly.

Choose any online calculator of your choice and discover your daily rate, taking into account age, starting weight and activity. For rapid weight loss, you need to exceed up to 30% of this standard.

11. Small portions

Use small portions of food - no more than 200 grams at a time. Arrange with yourself that, if you are not satiated, you can eat in another 15 minutes, when the previous food is absorbed. If you don't have a kitchen scale, use small plates and bowls.

12. Food Diary

Write down everything you eat during the day to accurately understand the number and frequency of your snacks. After paying attention to how much nonsense is consumed imperceptibly in tea, it becomes much easier to review your habits.

13, 10 minutes of sports

playing sports as a way to lose weight

Many people think that a workout is at least an hour of exhaustion with sweat on your forehead.

But in fact, even 10 minutes of simple exercise is a great way to lose weight, stiffen your body and develop a healthy habit.

You may want more!

14. Abdominal vacuum

This simple exercise is great for contracting your stomach and helping you burn the ill-fated end of life. Tones muscles that cannot be strengthened with regular abdominal exercises. The vacuum is made in the morning on an empty stomach for a glass of water.

15. Board

Another basic exercise is effective on all fronts.

The board burns fat, strengthens the back and arms, tones the muscles of the legs and abs. Start with 20-30 seconds, and in one week, you will be on your feet easily for more than a minute.

16. Morning yoga

A simple and calm awakening exercise does not burn as many calories as cardio. But on the other hand, it invigorates, replenishes energy for the day and, most importantly, speeds up the metabolism. All the carbohydrates and fats you eat during the day will be processed more quickly.

17. Cardiovascular exercise

These are the most effective loads for quick weight loss. This includes running, jumping rope, exercise bike, exercise bike - just choose the option you want. If you love short but intense workouts, you need HIIT break programs.

18. Small movements

Create a rule to move a little bit every hour during the day. You can squat, jump in place or just dance fun.

Set a reminder on your phone or set the fitness tracker to beep every time you sit for a long time.

19. Stairway

Give up the elevator and go home. If you live high, it will be difficult for you at first, but after a week you will notice how much easier it is to charge.

20. Home training

home exercises for weight loss

Transform your home routine into exercise.

Distribute the weight of the bags evenly in your hands when you return home from the store.

If you vacuum or sweep, observe your posture.

And if you do the dishes or pack up - do it while you dance!