The first thing that comes to mind when thinking about how to lose weight is strenuous diets and spending time in the gym.
But what if you don't have enough energy, time or motivation? This is no reason to give up on your dream!So, we recommend starting with the 20 Easiest Ways to Lose Weight Fast at Home!
Make sure you drink water and monitor the water balance. Unless you are in the habit of drinking 2 liters a day, do not start with extremes. Make it a rule to drink a glass in the morning, before lunch and at bedtime - that's enough for now. You can add lemon, a little mint, or a drop of honey.
Sleep is the most important component not only for good health, but also for weight loss. If you don't get enough energy, there won't be enough energy for the whole day and even more for your workout. If you are constantly tired, you might want to eat unhealthy foods like hamburgers or chocolate.
3. Balanced diet
Diet disorders occur regularly because an unprepared person chooses too radical restrictions. Eating habits should be gradually and comprehensively changed, without taking into account the days when it will be possible to eat the long-awaited cake again.
Replace simple carbohydrates such as rolls, snacks and fast food with complex ones - brown rice, baked potatoes, nuts. Change your sunflower oil to a healthier olive or coconut oil. Eat the right fats - red fish, avocados, nuts, olives, wheat germ. Do not forget about protein - chicken, meat, dairy products, legumes.
4. Energy mode
Don't blindly follow a meal plan. It has long been proven that it is more suitable for someone who eats often but little, and for someone - twice a day, but in large portions.
But the chosen regime must really be adhered to and at the same time - to transfer heavier dishes in the morning and leave the light ones for the evening.
5. Sugar substitute
Unfortunately you really have to do without sugar. If it is too difficult for you at first, try different substitutes. Stevia, erythritol, sorbitol, sucralose - they have different consumption and taste directions. Now there are tons of healthy desserts and even sugar-free syrups. Try and choose!
6. Non-obvious sugar
Keep in mind that sugar is currently in everything, right down to the store-bought ketchup and pickles. It's just the cheapest and most easily available preservative. Therefore, pay attention to the compositions and give up the sugar, which you can do without. You might be surprised, but chances are you'll eat more of it for a hearty meal at the grocery store than a slice of your favorite cake.
7. Intermittent fasting
Despite the daunting name, there is nothing wrong with this scheme.
In the case of insulin problems, doctors even prescribe it to stabilize blood sugar levels.
The bottom line is that you eat 8 hours a day and drink only water or tea without additives for the remaining 16 hours.
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 cleanse the body and promote weight loss.
Drink it before lunch when your metabolism is at its peak. At the same time, it helps the food to digest better and faster.
But juices are a contraindication in any weight loss. The point is, they are also high in non-obvious sugars. The calorie content of juice can be 2-3 times higher than that of beer or cider, but they are usually not drunk in 100 ml either. If you want fruit or berries, just eat them fresh!
10. Watch your calories
If you like to keep track of things, calculating your caloric intake is the easiest way to lose weight quickly.
Select any online calculator and determine your daily rate taking into account age, initial weight and activity. For rapid weight loss, you need to go below 30% of this norm.
11. Small portions
Use small portions of food - no more than 200 grams at a time. Agree that if you are not full, you can take it in another 15 minutes when the previous food is absorbed. If you don't have kitchen scales, just use small plates and bowls.
12. Food diary
Write down everything you eat during the day to fully understand the number and frequency of your snacks. Once you pay attention to how much nonsense is imperceptibly eaten with tea, it becomes much easier to revise your habits.
13, 10 minutes of sport
Many people think that training takes at least an hour to exhaust yourself in the sweat of your forehead.
In fact, even 10 minutes of simple exercise is a great way to lose weight, tone your body, and develop a healthy habit.
You might want more!
14. Abdominal vacuum
This simple exercise is great for toning your stomach and burning that unfortunate lifeline. It strengthens muscles that regular abdominal training cannot strengthen. The vacuum is applied to a glass of water on an empty stomach in the morning.
Another basic exercise is effective on all fronts.
Plank burns fat, strengthens the back and arms, and strengthens the muscles of the legs and abdominal muscles. Start with 20 to 30 seconds and within a week you can easily stand for more than a minute.
16th morning yoga
A simple, calm wake-up workout doesn't burn as many calories as cardio. On the other hand, it invigorates, fills with energy for the day and above all accelerates the metabolism. All of the carbohydrates and fats you eat during the day are processed faster.
These are the most effective loads for quick weight loss. These include running, jumping rope, steppers, exercise bikes - just choose the option you want. If you love short but intense workouts, you need HIIT interval programs.
18. Small movements
Make it a rule to exercise a little every hour during the day. You can crouch, jump in place, or just have fun dancing.
Set a reminder on your phone or set the fitness tracker to beep every time you sit too long.
Give up the elevator and go home. If you live high you will find it difficult at first, but after a week you will find how much easier the burden is.
20. Household training
Turn your home routine into motion.
Evenly distribute the weight of the bags between your hands as you walk home from business.
When vacuuming or sweeping, be careful of your posture.
And when you wash the dishes or lay things out - do it while you dance!