how to lose weight quickly at home

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

The problem of being overweight is not only dissatisfaction with the body itself, but also the risk of dangerous diseases such as diabetes and cardiovascular pathologies. There is absolutely no need to starve yourself or work out in the gym until you are exhausted. It is enough to pay attention to your daily lifestyle, because it is often bad habits that cause excess weight. Let's discuss how to lose weight properly 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

A myth	Is it true
late dinner contributes to weight gain	Eating less than 3 hours before bedtime helps to gain weight
We lose weight for a long time, we gain weight quickly	Gaining weight (that is fat tissue) is 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 lack of lipids in foods affects the absorption of vitamins A, E, K, D. They are fats that signal satiety, without which we eat more. In addition, low-fat dairy products are often of low quality, many of which contain 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 spent faster, as they are spent on heat exchange
it is easier for women to lose weight	women lose weight 2 times slower than men. Due to women's physiology, a lack of calories leads to fat accumulation. In addition, on some days of the female cycle, the body tries to accumulate subcutaneous fat.
Short-term strict diets are effective	short term diets don't work, they remove water, not excess fat, they affect the gastrointestinal tract and hormone imbalance
There are foods with negative calories	the calorie content of certain foods tends to zero, or more precisely, we cannot digest and absorb these calories (for example: fiber), but this does not affect the burning of fats and other carbohydrates.

causes of weight gain

Many people have heard that the main reason for gaining weight is an imbalance between the energy consumed in food and the energy consumed by the body. There are many factors that lead 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 and antidepressant medications;
• endocrine diseases (thyroid diseases, diabetes);
• mental illness leading to uncontrolled eating;
• some diseases of the central nervous system;
• hereditary predisposition.

Are there differences between weight loss for women and men?

Aspects 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 a very negative attitude towards diets. In addition, the calorie content of a man's diet should be higher than that of a woman's diet.

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. 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 fast at home

Many women wonder: is it difficult to lose weight at all? Here it is worth clarifying immediately that it is possible to lose 15-20 kilograms in a month and feel great only in a reality TV show. Everything in life is much more complicated, but there is a chance to succeed. You do not need to exhaust yourself with strict diets and living 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 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 floury foods in your diet as much as possible.
• Eliminate sugar as much as possible and replace it with honey, dried fruit or a natural substitute.
• Avoid wheat bread and leave rye bread and cottage cheese products in your diet.
• Eat more vegetables, fruit, 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, tinned 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 to drink a lot of water. It is water that helps to satisfy the feeling of hunger and speeds up metabolism by 20%.

• Replace your regular drinks with plain 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.

A quick walk

The easiest way to lose weight through exercise is brisk or Nordic walking. It does not 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 every body system.

• If you have never done brisk/nordic walking, start with 35 minute morning walks.
• Alternate slow and fast steps.
• You must walk every day. Even one omission will roll back your result, and daily practice will significantly speed up the achievement of the results.
• Pay particular attention to quality sports shoes and clothing for the season.

Work out

For effective training you do not need gyms and sports equipment. Basic body weight exercises can help you lose a few extra pounds a month.

• Push-ups are a very simple and effective exercise. If this is difficult for you, start doing push-ups from a chair or lean 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 exercise and not everyone's favorite exercise. Start with 20-30 seconds, gradually increasing the hold to 1-2 minutes. If the plan is easy for you, make the task complicated by using different types.
• Lesson "Burpee" - combined jumping, push-ups and squats. It is extremely exhausting, but at the same time it burns the maximum number of calories and results in the fastest weight loss.
• Jumping rope is a simple and effective cardio exercise that strengthens the muscles of the legs, buttocks and is good for weight loss.

A 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 means you.
• As much as possible, try to avoid stressful situations.
• Get enough sleep, set aside at least 8 hours a day for proper sleep.
• Quit bad habits (stories that quitting smoking causes weight gain are a myth).
• Walk more often, forget the elevator.
• Do not eat at night, eat high-calorie foods before 17-18 pm.
• Make yourself a hobby or go dancing.

5 best ways to help a man lose weight fast at home

There is a strong and erroneous belief 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 not negate all these efforts.

Exercise

Without physical activity, the level of testosterone in the male body decreases, which affects many metabolic processes. Diets only burn 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 time to run.
• Do the series of physical exercises we discussed above every day.
• Start visiting the gym, increase such training to 3 times a week.
• During the day, practice interval training that burns as many calories as possible.

Proper nutrition

In this case, it is a little easier for men than for women. A feature of male metabolism is lower levels of leptin. This hormone controls appetite and satiety. Despite the fact that men suffer less from hunger, the diet will only help to remove visceral fat.

• Create a balanced menu 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.
• Do not forget about protein - as a result of its lack "burn" muscles.
• Practice intermittent or intermittent fasting.

Water consumption

Water is 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 kick start your metabolism.

Active lifestyle

Stop lying on the couch. Try to walk to and from work, be outside more often, and take short walks before bed. Swimming, hardening, active recreation - all this will bring the result significantly closer. Do not forget about proper rest and quality sleep.

High motivation

It is much more difficult for a man to motivate himself to lose weight than it is for a woman. Enlist the support of your family and start sharing with them your achievements in this matter. If you're a gambler, reward yourself for every kilo you lose.

And remember that the main reward is good health and well-being.

doctors advice on safe weight loss

Usually, being overweight is always accompanied by problems in many organs and systems. no less dangerous rapid weight loss. 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.

Common questions and answers

The most common questions about losing weight at home:

1. What time of day should you weigh yourself?

   In practice, it is advisable not to weigh yourself more than once a week. Weighing an inch every day is of little benefit, but has many demotivators and eating disorders. The best time to weigh yourself is in the morning, after going to the toilet and before eating.

2. Which part of the body loses weight first?

   With proper weight loss, the best place to lose weight is the part of the body with good blood flow: face, shoulders, chest. If the stomach is large, then it will be the last to go; the capillary network is poor. If the body is deficient in protein, men begin to lose muscle mass, and in women collagen is destroyed and wrinkles appear.

3. How many kilograms is it normal to lose per month?

   If we are talking about safe weight loss without fad diets and excessive physical activity, 2-3 kilograms of fatty tissue per month is considered the norm. We see this in the study of body component composition - bioimpedance measurements.

4. How to avoid failures in the process of losing weight?

   To avoid breakdowns, stick to a gentle diet and comfortable physical activity. This method is psychologically easier to bear. Motivation also plays a huge role.

5. How to maintain your weight loss results?

   Adhere to a healthy lifestyle and proper nutrition. This is not a diet that you can "jump off" after a week. If you are prone to obesity, you will need to change your lifestyle to maintain the result.