How to lose weight fast: 20 ways at home

effective ways to lose weight fast

The first thing that comes to mind when you think about how to lose weight are an exhausting diet and a full day at the gym.

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

Therefore, we recommend that you start with the easiest 20 ways to lose weight fast at home!

1. Water

Be sure to drink water and monitor your water balance. If you don’t have a habit of drinking 2 liters a day, don’t start with extremes. Make it a rule to drink 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. Sleeping

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

3. Balanced diet

Dietary interruptions occur regularly due to the fact that an unprepared person chooses too radical restrictions. Eating habits should be changed gradually and comprehensively, not counting the days when it will again be possible to eat the long-awaited cake.

Replace simple carbohydrates like rolls, snacks and fast food with complex ones - brown rice, baked potatoes, nuts. Change the sunflower oil to a healthier olive or coconut oil. Eat real fats - red fish, avocados, nuts, olives, wheat germ. Don't forget about proteins - chicken, meat, dairy products, legumes.

4. Power Mode

Don’t blindly follow one meal plan. It has long been proven that it is more convenient for someone to eat often, but little, and for someone - twice a day, but in large meals.

But the chosen regime really should be respected, and at the same time - harder to convey in the morning, and easy to leave for the evening.

5. Sugar Substitutes

Unfortunately, you really have to give up sugar. If you find it too difficult at first, try other replacements. Stevia, erythritol, sorbitol, sucralose - have different consumption and flavors. There are now tons of healthy desserts and even sugar-free syrups. Try and choose!

6. Unobvious sugar

Keep in mind that sugar is currently in everything, all the way to ketchup and pickles bought in the store. It is only the cheapest and simplest preservative. So pay attention to the compositions and give up the sugar you can do without. You’ll be surprised, but you’ll probably eat it more for a hearty meal from the store than in a piece 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, doctors even prescribe stabilizing blood sugar levels.

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

For example, you have breakfast at 10 a. m. and your last dinner at 6 p. m.

8. Green Tea

Antioxidants in high-quality green tea perfectly purify the body and promote weight loss.

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

9. Juice

But juices are a contraindication to any weight loss. The point is, they also contain a lot of unobtrusive sugar. The content of calories in the juice can be 2-3 times higher than beer or cider, but they are usually drunk not in 100 ml. If you want fruit or berries, just eat them fresh!

10. Watch your calories

If you like to keep track of things, calculating your calorie intake is the easiest way to lose weight fast.

Choose any online calculator you like and find out your daily rate by taking into account age, starting weight and activity. To lose weight quickly, you must exceed 30% of this norm.

11. Small parts

Use small portions of food - no more than 200 grams at a time. Agree with yourself that if you are not full, you can take it for an additional 15 minutes, when the previous food is absorbed. If you don’t have a kitchen scale, just 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. Once you pay attention to how much nonsense you imperceptibly eat for tea, it becomes much easier to revise your habits.

13, 10 minutes of sports

playing sports as a way to lose weight

Many people think that exercising is at least an hour of exhaustion in the sweat of the face.

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

You may want even more!

14. Abdominal vacuum

This simple exercise is great for tightening the stomach and helping burn the unfortunate lifeline. Tones muscles that cannot be strengthened by regular abdominal exercises. Suction is done in the morning on an empty stomach, in a glass of water.

15. Board

Another basic exercise is effective on all fronts.

The board burns fat, strengthens the back and arms and tones the muscles of the legs and abdomen. Start with 20-30 seconds, and within a week you will easily stand for more than a minute.

16. Morning Yoga

A simple, quiet wake-up workout doesn't burn as many calories as cardio. But on the other hand, it invigorates, fills with energy for the day and, most importantly, speeds up the metabolism. All the carbohydrates and fats you eat during the day will be processed faster.

17. Cardio Exercises

These are the most effective loads for fast weight loss. These include running, jumping rope, stepper, exercise bike - just choose the option you like. If you like short but intense workouts, you need HIIT interval programs.

18. Small movements

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

Set a reminder in your phone or set a fitness monitor to beep every time you sit for too long.

19. Ladder

Give up the elevator and walk home. If you live high, then it will be difficult for you at first, but after a week you will notice how much lighter the load is.

20. Household training

home weight loss workouts

Turn your home routine into a workout.

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

If vacuuming or wiping, be careful to hold.

And if you wash dishes or stack things - do it while dancing!