The first thing that comes to mind when thinking about how to lose weight is grueling diets and all day in the gym.
But what if you don't have enough energy, time, or motivation? This is not a reason to give up on your dream!
Therefore, we recommend starting with the 20 easiest ways to lose weight quickly at home.
Make sure you drink water and monitor your water balance. If you are not in the habit of drinking 2 liters a day, don't start at the extremes. Make it a rule of thumb to drink a glass in the morning, before lunch, and before bed - even that's enough for now. You can add lemon, a little mint or a drop of honey.
Sleep is the single most important component of not only good health, but also weight loss. If you don't get enough energy, there is not enough energy for the whole day and even more so for training. With constant fatigue, you are more likely to want to eat unhealthy foods, like hamburgers or chocolate.
Diet disruptions occur regularly due to the fact that an unprepared person chooses too radical restrictions. Eating habits should be changed gradually and completely, not counting the days when it will be possible to eat the long-awaited cake again.
Replace simple carbohydrates like muffins, sandwiches, and fast food with complex ones: brown rice, baked potatoes, walnuts. Swap your sunflower oil for a healthier olive or coconut oil. Eat the right fats: red fish, avocados, walnuts, olives, wheat germ. Do not forget about proteins: chicken, meat, dairy products, legumes.
Don't blindly follow a meal plan. It has long been proven that it is more suitable for someone to eat often, but little, and for someone - twice a day, but in large portions.
But the chosen regimen should really be observed and at the same time transfer heavier dishes in the morning and leave lighter ones at night.
Unfortunately, you really have to give up the sugar. If this is too difficult at first, try other substitutes. Stevia, erythritol, sorbitol, sucralose: they have different intakes and flavors. Now there are tons of healthy desserts and even sugar-free syrups. Try and choose!
Keep in mind that sugar is in everything right now, even ketchup and store-bought pickles. It is the cheapest and most available preservative. Therefore, pay attention to the compositions and abandon the sugar that you can do without. You may be surprised, but you will likely eat more for a filling meal from the supermarket than a slice of your favorite cake.
Despite the overwhelming name, there is nothing wrong with this scheme.
For insulin problems, doctors even prescribe it to stabilize blood sugar levels.
The bottom line is that you eat 8 hours a day and the remaining 16 you only drink water or tea without additives.
For example, you have breakfast at 10 am and your last dinner at 6 pm.
The antioxidants in high-quality green tea perfectly cleanse 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.
But juices are a contraindication in any weight loss. The point is, they also contain a lot of non-obvious sugar. The caloric content of juice can be 2-3 times higher than that of beer or cider, but they are also generally not drunk in 100 ml. If you want fruits or berries, eat them fresh!
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, taking into account age, starting weight and activity. To lose weight quickly, you must exceed up to 30% of this norm.
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 in another 15 minutes, when the previous food is absorbed. If you don't have a kitchen scale, use small plates and bowls.
Write down everything you eat during the day to accurately understand the amount and frequency of your snacks. Once you pay attention to how much nonsense is being ingested imperceptibly in tea, it is much easier to review your habits.
Many people think that a workout is at least an hour of exhaustion with sweat on their brow.
But in fact, even 10 minutes of simple exercise is a great way to lose weight, strengthen your body, and develop a healthy habit.
Maybe you want more!
This simple exercise is great for tightening your stomach and helping you burn off the unfortunate lifeline. Tones muscles that cannot be strengthened with regular abdominal exercises. The vacuum is done in the morning on an empty stomach with a glass of water.
Another basic exercise is effective on all fronts.
Plank burns fat, strengthens the back and arms, tones the muscles of the legs and abs. Start with 20-30 seconds, and within a week, you can easily be on your feet for more than a minute.
A simple exercise to wake up calm does not burn as many calories as cardio. But on the other hand, it invigorates, fills you with energy for the day and, most importantly, speeds up your metabolism. All the carbohydrates and fats you eat during the day will be processed faster.
These are the most effective loads to lose weight fast. This includes running, jumping rope, stepping, stationary bike; just choose the option you want. If you love short but intense workouts, you need HIIT interval programs.
Make it a rule of thumb to move a little bit every hour during the day. You can squat, jump in place, or just dance.
Set a reminder on your phone or set the fitness tracker to beep whenever you sit for too long.
Leave the elevator and walk home. If you live high, it will be difficult for you at first, but after a week you will notice how much easier the burden is given to you.
Turn your routine at home into exercise.
Distribute the weight of the bags evenly in your hands when you return home from the store.
If you vacuum or sweep, watch your posture.
And if you wash the dishes or put things, do it while dancing!
