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? Absolutely, provided you don’t have hormonal imbalances or gastrointestinal issues. Let’s take a look at the most popular ways to lose weight at home. One way to lose weight quickly is to change your eating habits.

One way to lose weight quickly is to change your eating habits.

The problem of being overweight is not only dissatisfaction with your body, but also the risk of developing dangerous diseases such as diabetes and cardiovascular disease. There's absolutely no need to starve yourself or hit the gym until you're exhausted. It is enough to pay attention to your daily habits, as it is often bad habits that lead to excess weight. Let’s discuss how to lose weight correctly at home and what you need to pay attention to in order to maintain the results without losing weight.

Useful information about weight loss

myth	is that true
Late dinner can lead to weight gain	Eating within 3 hours of bedtime can lead to weight gain
It takes us a long time to lose weight, but we gain weight quickly	Gaining weight (i. e. adipose tissue) is as long a process as losing weight
Diet effectiveness depends on food restrictions	The main thing is to maintain a balance of macronutrients (protein - 35%, fat - 45-35%, carbohydrates - 20-30%)
Low-fat foods can help with weight loss	A lack of lipids in food can interfere with the absorption of vitamins A, E, K, and D. It is fat that signals saturation, and without fat we would eat more. Additionally, low-fat dairy products are often of poor quality, with many containing trace amounts of trans fat and palm kernel vegetable fat.
In the winter, they lose weight more slowly due to their slower metabolism	At negative temperatures, metabolism speeds up and calories are burned faster because they are used for heat exchange
It’s easier for women to lose weight	Women lose weight 2 times slower than men. Due to female physiology, a lack of calories can lead to fat accumulation. Additionally, during certain days of a woman's cycle, the body attempts to accumulate subcutaneous fat.
Strict short-term diets are effective	Short-term diets don't work, they remove water, not excess fat, causing gastrointestinal disturbances and hormonal imbalances
Some foods contain negative calories	Some foods tend to have zero calorie content, or more precisely, we cannot digest and absorb these calories (for 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 by food and the energy consumed by the body. There are many factors that contribute to this. In addition to uncontrolled eating and a sedentary lifestyle, imbalances in cortisol, insulin, leptin, thyroid hormones, vitamin D deficiency, and testosterone deficiency in the body can also contribute to weight gain. The main reasons for such violations can be divided into several categories:

Unhealthy diet (increased calories, imbalance, nighttime eating);
Stressful conditions (including sleep deprivation);
taking hormonal medications and antidepressants;
Endocrine diseases (thyroid disease, diabetes);
Mental illness leads to uncontrolled eating;
Some central nervous system diseases;
Genetic predisposition.

Are there differences in weight loss between women and men?

Weight loss characteristics in men and women are based on physiological differences. Men are more likely to lose visceral fat, while women's accumulation of visceral fat is related to physiological preparation for pregnancy. Therefore, it is more difficult for women to lose weight in the thighs and abdomen. But women are more likely to diet, while men have an extremely negative attitude toward dieting. Also, men should have a higher caloric content in their diet than women.Indicators for "safe" weight loss also vary. Women can lose up to 2 kilograms per month and men can lose up to 4 kilograms per month without affecting their health. Men lose weight faster. This is primarily due to monthly hormonal changes in a woman’s body. But there’s one thing in common – being overweight is harmful to both men and women.

5 Best Ways to Help Women Lose Weight Fast at Home

Many women want to know: Is it really difficult to lose weight? It’s worth clarifying right away here that losing 15-20 kg in a month and feeling great is only possible on reality TV. Everything in life is much more complicated, but there are opportunities for success. There's no need to burn yourself out by following strict diets and living in the gym. It's easier to make changes to your lifestyle within acceptable limits and aim for sensible, gradual weight loss. Start with simple and uncomplicated changes.

Nutrition

Unfortunately, results are nearly impossible to achieve without changing your eating habits. We're not talking about a strict diet. The main indicators of nutritional balance are: protein, fat, carbohydrates and total calories.

Try to limit smoked, fried and flour-based foods in your diet.
Cut out sugar when possible and replace it with honey, dried fruit or natural alternatives.
Avoid wheat bread and keep rye bread and whole wheat products in your diet.
Eat more vegetables, fruits, and bran. This increases the fiber content of your diet. Replace juice with natural fruits and vegetables.
Eat more low-fat fermented dairy products and avoid milk and high-lactose products.
Avoid fast food, canned foods, sausages and carbonated drinks.
Reduce daily calorie intake by 20% and reduce sugar and hidden sugar intake to less than 15 grams.
Make sure your diet contains enough protein, fat and carbohydrates.

water

A very important thing in the weight loss process is to drink enough water. It's water, which helps satisfy hunger and speeds up metabolism by 20%.

Replace your usual drinks with clean water whenever possible.
Start every morning with a glass of lemon and honey water.
Drink 1. 5-2 liters of clean water every day.

fast walk

The easiest way to lose weight through exercise is brisk walking or Nordic walking. It doesn't require much time or special equipment, but can allow you to burn up to 1100 calories in an hour. Additionally, it is the safest form of exercise and an effective means of strengthening and supporting nearly every body system.

If you've never done a brisk/Nordic walk, start with a 35-minute morning walk.
Alternate slow steps and fast steps.
You need to walk every day. Even one omission can set your results back, while daily practice will significantly speed up results.
Pay special attention to the season's high-quality sneakers and apparel.

exercise

For effective training, you don't need a gym and exercise equipment. Basic bodyweight exercises can help you lose some extra pounds each month.

Push-ups are a very simple yet effective exercise. If this is difficult for you, start doing push-ups in a chair or on your knees, gradually moving to the classic form of the exercise.
Squats can help you reduce weight on your thighs. Perform the exercise slowly and gradually increase the number of squats you perform.
Planks are a difficult exercise and not everyone's cup of tea. Start with 20-30 seconds and gradually increase to 1-2 minutes. If you're doing planks easily, you can complicate the task by using different types.
"Burpee" exercise - combines jumps, push-ups and squats. It's incredibly tiring, but at the same time it burns the maximum number of calories and leads to the fastest weight loss.
Jumping rope is a simple and effective aerobic exercise that can strengthen the muscles of the legs and buttocks and help lose weight.

healthy lifestyle

Proper nutrition and exercise are not enough to achieve success. Mental state, proper rest and a new lifestyle also play an equally important role.

If you decide to lose weight, find the motivation that makes the most sense to you.
Avoid stressful situations whenever possible.
Ensure adequate sleep and set aside at least 8 hours of sleep every day.
Give up bad habits (the story that quitting smoking causes weight gain is just a myth).
Walk more and forget the elevator.
Do not eat at night and eat high-calorie foods before 17-18 pm.
Find yourself a hobby or go dancing.

5 Best Ways to Help Men Lose Weight Fast at Home

There is a strong and erroneous belief that it is easy for men to lose weight. In fact, it is much easier for a person to gain weight than to "lose weight. "You can diet, but a sedentary lifestyle will undo all those efforts.

Physical exercise

Without physical activity, testosterone levels in men decrease, affecting many metabolic processes. Diet can only burn visceral fat, while men can only remove subcutaneous fat through regular physical activity.

Start walking more and increase the number of steps you take each day.
Start running and gradually increase distance and time.
Do the range of physical exercises we discussed above every day.
Start going to the gym and increase this training to 3 times a week.
Perform interval training throughout the day to burn as many calories as possible.

proper nutrition

In this case, it is easier for men than for women. One characteristic of male metabolism is lower leptin levels. This hormone regulates appetite and satiety. Although men suffer less from hunger, diet will only help eliminate visceral fat.

Create a menu that's balanced in protein, fat, and carbohydrates. A low-carb diet is most effective for men.
Completely eliminate sweets from your diet and avoid eating in the evening.
Avoid alcohol, fast food and carbonated drinks.
Don't forget protein - a lack of protein can cause muscles to "burn".
Practice intermittent or intermittent fasting.

water consumption

Water is as important to men as it is to women. Drink plenty of water, up to 2 liters per day. We're talking about clean water, not coffee, tea, carbonated drinks and soups. Start your day with warm water with lemon - this will "kickstart" your metabolism.

active lifestyle

Stop lying on the couch. Try walking to work and home, getting outside frequently, and taking short walks before bed. Swimming, exercise, active recreation - all these will significantly approach the results. Don’t forget to get proper rest and quality sleep.

High power

Men have a much harder time motivating themselves to lose weight than women. Enlist the support of your loved ones and start sharing your accomplishments with them. If you are a gambler, give yourself a reward for every kilogram you lose.Remember, the main reward is good health and happiness.

Doctor's advice on losing weight safely

Generally speaking, being overweight is accompanied by problems with many organs and systems. Losing weight quickly can be equally dangerous. Strict diets are especially dangerous. They reduce the amount of trace elements and vitamins entering the body. "Eating stress" can significantly weaken the immune system by increasing cortisol levels. Men may experience reproductive system problems, while women may experience problems such as skin metabolism disorders or interruptions in their menstrual cycles. Any radical weight loss measures must be approved by your doctor.