The first thing that comes to mind when thinking about how to lose weight is the grueling diet and all day in the gym.
But what if you do not have enough energy, time or motivation? This is not a reason to give up on your dream!
Therefore, we recommend that you start with the 20 easiest ways to lose weight fast at home!
Be sure to drink water and monitor your water balance. If you are not 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 before bed - even that is enough for now. You can add lemon, a little mint, or a drop of honey.
Sleep is the most important ingredient not only for well-being but also for weight loss. If you do not 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, such as hamburgers or chocolate.
3. Balanced diet
Dietary breakdowns occur regularly due to the fact that an unprepared person chooses too radical restrictions. Eating habits should be changed gradually and comprehensively, and not counting the days when it will be possible to eat the long-awaited cake again.
Replace simple carbohydrates like rolls, snacks and fast foods with complex ones - brown rice, baked potatoes, nuts. Change your sunflower oil to a healthier olive or coconut oil. Eat the right fats - goldfish, avocados, nuts, olives, wheat germ. Do not forget about protein - chicken, meat, dairy products, legumes.
4. Power mode
Do not blindly follow a meal plan. Long has long been proven to be more suitable for someone to eat often, but little, and for someone - twice a day, but in large portions.
But the chosen regime should really be observed, and at the same time - to transfer the heavier dishes in the morning, and leave them light for the evening.
5. Sugar substitutes
Unfortunately, you have to give up sugar. If at first it is too difficult for you, then try different substitutes. Stevia, erythritol, sorbitol, sucralose - they have different nuances of consumption and aroma. There are now many healthy cakes and even sugar-free syrup. Try and choose!
6. Invisible sugar
Keep in mind that sugar is found in everything now, down to ketchup and store-bought pickles. It is just the cheapest and most available preservative. Therefore, pay attention to the ingredients and give up sugar that you can do without it. You will be surprised, but you are likely to eat more of it for a hearty meal from the grocery store than in a slice of your favorite cake.
7. Permanent fasting
Despite the scary name, there is nothing wrong with this scheme.
For insulin problems, it has even been prescribed by doctors to stabilize blood sugar levels.
The bottom line is that you eat 8 hours a day, and the other 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
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 level. At the same time, it helps digest food better and faster.
But juices are a contraindication to any weight loss. The point is, they also contain a lot of insignificant sugar. The calorie content of the juice may be 2-3 times higher than that of beer or cider, but they are usually drunk not in 100 ml. If you want fruits or berries, just eat them fresh!
10. Look at your calories
If you like to keep track of things, calculating 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 your age, initial weight and activity. For fast weight loss, you need to sign up to 30% of this rate.
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 even in 15 minutes, when the previous food is absorbed. If you do not have a kitchen scale, just use small plates and bowls.
12. Food Diary
Write down everything you eat during the day to understand the exact number and frequency of your meals. Once you pay attention to how much stupidity is invisibly eaten for tea, it becomes much easier to review your habits.
13. 10 minutes sports
Many people think that a workout is at least an hour of exhausting yourself in the sweat of your brow.
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 more!
14. Abdominal vacuum
This simple exercise is great for tightening your stomach and helping you burn the unfortunate lifeline. Tones muscles that can not be strengthened with regular abdominal exercises. The vacuum is made in the morning on an empty stomach in a glass of water.
Another basic exercise is effective on all fronts.
The board 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 will easily stand for more than a minute.
16. Morning Yoga
A simple, gentle wake-up workout does not burn as many calories as cardio. But on the other hand, it invigorates, replenishes energy for the day and, most importantly, speeds up metabolism. All the carbohydrates and fats you eat during the day will be processed faster.
These are the most effective loads for fast weight loss. This includes jogging, jumping rope, steppe, exercise bike - just choose the option you like. If you want short but intense workouts, you need HIIT interval programs.
18. Small movements
Make it a rule to move a little every hour of the day. You can sit down, jump in place or just jump.
Put a reminder on your phone or set up the fitness tracker so that it folds every time you sit for a long time.
Get off the elevator and walk home. If you live upstairs, then at first it will be difficult for you, but after a week you will notice how much easier the load is given.
20. Training families
Get your exercise routine home.
Distribute the weight of the bags evenly on your hands as you walk home from the store.
If you are vacuuming or cleaning, watch your behavior.
And if you do the dishes or set things up - do it while dancing!