How to lose weight fast: 20 ways at home

effective ways to lose weight fast

The first thing that comes to mind when thinking about losing weight are terrible diets and all day in the gym.

What if you don't have enough energy, time or motivation? This is not a reason to give up on your dream!

That's why we recommend you start with the 20 easiest ways to lose weight fast at home!

1. Water

Make sure you drink water and control your water balance. If you are not in the habit of drinking 2 liters a day, do not start too much. As a rule, drink a glass in the morning, before lunch and at bedtime - even so far it is enough. You can add lemon, a little mint or a drop of honey.

2. Sleep

Sleep is not only the most important part of health, but also the most important part of weight loss. If you don't get enough energy, it's not enough for the whole day and for more workouts. With constant fatigue, you will often want to eat unhealthy foods like hamburgers or chocolate.

3. Balanced nutrition

Dietary disorders occur regularly because an unprepared person chooses very radical restrictions. Eating habits should be changed gradually and completely, and the long-awaited cake should not be taken into account on the days when it will be possible to eat again.

Replace simple carbohydrates like rolls, snacks and fast food with more complex ones - brown rice, baked potatoes, nuts. Replace your sunflower oil with a healthier olive or coconut oil. Eat the right fats - red fish, avocados, nuts, olives, wheat germ. Protein - do not forget about chicken, meat, dairy products, legumes.

4. Power Mode

Don't blindly follow a meal plan. It has long been proven that for some it is more appropriate to eat more often, but less often, and for others twice a day, but in large portions.

But you really need to follow the chosen regimen, and at the same time - transfer heavy meals in the morning and leave light meals in the evening.

5. Sugar substitutes

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

6. Invisible sugar

Remember that sugar is present in everything from ketchup and pickles currently sold in stores. It is simply the cheapest and easiest preservative. So pay attention to the compositions and give up sugar that you can't. You will be surprised, but you will probably eat more than a slice of your favorite cake from the grocery store.

7. Intermittent fasting

intermittent fasting as a way to lose weight

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

This is what doctors prescribe to stabilize blood sugar levels for the insulin problem.

The main thing is that you eat 8 hours a day, and for the remaining 16 hours you drink only unadulterated water or tea.

For example, you have breakfast at 10 in the morning and dinner at 6 in the evening.

8. Green tea

The antioxidants in high quality green tea perfectly cleanse the body and help you lose weight.

For before meals when metabolism is at its highest. At the same time, it helps digest food better and faster.

9. Juice

But fruit juices are the opposite of any weight loss. The fact is that they contain sugar, which is not very clear. The caloric content of juice can be 2-3 times more than beer or sweets, but generally do not drink 100 ml. If you want fruit or berries, just eat fresh!

10. Look at your calories

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

Choose any online calculator you want and find out your daily rate based on age, initial weight and activity. To lose weight fast, you need to take up to 30% of this norm.

11. Small parts

Use small portions - no more than 200 grams each time. Agree with yourself that if you are not full, you can take it 15 minutes after the previous meal. If you do not have a kitchen scale, use only small dishes and bowls.

12. Food Diary

To accurately understand the number and frequency of snacks, write down everything you eat during the day. Once you pay attention to how much nonsense you eat for tea, it becomes easier to re-establish your habits.

13. 10 minutes of exercise

play sports as a way to lose weight

Many people think that exercise means getting tired of sweating on your eyebrows for at least an hour.

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

You may want more!

14. Abdominal cavity

This simple workout is great for squeezing your stomach and helping you burn your failed life line. Tones muscles that are not strengthened with regular abs exercises. Vacuum is made in the morning on an empty stomach to a glass of water.

15. Board

Another basic exercise is effective on all fronts.

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

16. Morning yoga

A simple, quiet waking exercise does not burn as many calories as the heart. 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 faster.

17. Cardio

These are the most effective loads for rapid weight loss. This includes running, skipping rope, stepping, sports biking - just choose the option you want. If you like short but intense workouts, you need HIIT intermediate programs.

18. Small movements

Make it a rule to move a little every hour during the day. You can squat, jump on the spot or have fun dancing.

Make a reminder on your phone or set up a fitness tracker so that it sounds every time you sit too long.

19. Ladder

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

20. Home education

home exercises for weight loss

Make house rules a sport.

Distribute the weight of the bags evenly on your hands as you walk home from the store.

If you vacuum or sweep, look at the posture.

If you wash the dishes or put something in - do it while dancing!