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 that you do not have 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 excess weight is not only dissatisfaction with one’s own body, but also the risk of dangerous diseases such as diabetes and cardiovascular pathologies. It is not at all necessary to starve yourself or work out in the gym until exhaustion. 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 need to pay attention to so as not to lose weight and maintain the results.

Useful information about losing weight

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, 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 of macronutrients (proteins - 35%, fats - 45-35%, carbohydrates - 20-30%)
Low-fat foods help you lose weight	the absence of lipids in foods interferes with the absorption of vitamins A, E, K, D. It is fats that give a signal of saturation, without them we eat more. In addition, low-fat dairy products are often low-quality, many containing traces of trans fats and palm kernel vegetable 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's easier for women to lose weight	Women lose weight 2 times slower than men. Due to physiology in 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 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 expended by the body. There are many factors leading 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 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 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. Moreover, the calorie content of a man’s diet should be higher than that of a woman’s.

Indicators of "safe" weight loss also differ. 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 - excess weight is harmful for both men and women.

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

Many women wonder: is it difficult to lose weight at all? Here it’s worth clarifying right away that losing 15-20 kilograms in a month and feeling great is only possible in a reality television show. 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's easier to change your lifestyle within acceptable limits and aim for reasonable and gradual weight loss. Start with simple and uncomplicated 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 flour 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 and leave rye bread and wholemeal 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 carbonated drinks.
Reduce your daily calorie intake by 20%, sugar and hidden sugar to less than 15g.
Make sure your diet contains enough proteins, fats 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 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 per day.

Fast walk

The easiest way to lose weight through exercise is brisk or Nordic 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've never done brisk/nordic walking, start with 35-minute morning walks.
Alternate slow and fast steps.
You need to walk every day. Even one omission will roll back your result, and daily practice will significantly speed up the achievement of results.
Pay special attention to high-quality sports shoes and clothing for the season.

Workout

For effective training you do not need gyms and sports equipment. Basic 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 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 and not everyone’s favorite exercise. Start with 20-30 seconds, gradually increasing the hold to 1-2 minutes. If it's easy for you to do the plank, complicate the task by using different types.
Exercise "Burpee" - combines jumping, 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 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 is most meaningful to you.
As much as possible, try to avoid stressful situations.
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 before 17-18 pm.
Invent yourself a hobby or go dancing.

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 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 burn only visceral fat, and a man can only remove subcutaneous fat with regular physical activity.

Start walking more, increasing the number of steps taken daily.
Start running, gradually increasing 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.
Throughout the day, practice interval training that burns as many calories as possible.

Proper nutrition

In this case, it’s 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 remove visceral fat.

Create a menu balanced in proteins, fats and carbohydrates. A low-carb diet will be 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 or interval 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, carbonated drinks and soups. Start your morning with warm water with lemon - this will "start" your metabolism.

Active lifestyle

Stop lying 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. Don't 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. Enlist the support of your loved ones and start sharing with them your achievements 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 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 encounter problems in the reproductive system, and women, for example, with metabolic disorders in the skin or disruption of the menstrual cycle. Any radical steps to lose weight must be agreed with your doctor.