12 tricks that will really help you to lose weight quickly at home

If you want to quickly lose all those extra pounds, look at the facts: rapid weight loss is not just harmful, it can knock you all eating behavior, and consequently to prevent to maintain the achieved result in the future. In this article we will tell you how to lose weight fast at home and do it right without injury and keep the results obtained for a long time.

how to lose weight at home

The most effective ways to lose weight at home

However, there are ways to speed up the process of weight loss — and Yes, it will still take time.

And remember: only with the gradual weight loss you will get the best, real and longest lasting results, but that will not bring you to exhaustion.

1. Follow the diet

"If you consume less calories than you burn, you will lose weight — it's that simple". "But you need to know your caloric intake before you can make a food plan".

To assess how much you actually are eating now to maintain your current weight, recommends the use of MyFitnessPal. Just enter all the foods that you eat during the day. The app will calculate your daily calorie intake. "No food is inherently good or bad."

2. Eat low-calorie foods

If you ate fast food for many years, realize that you probably will not be able long to stick with organic food, gluten free. The best way to maintain a steady weight loss is the incorporation of only minor changes in the existing food habits. So instead of throwing your daily eating burgers and cook their own fresh eggs, it is best to choose the same Burger, but on a light bun. Or say, for example, replace the chocolate bar has 300 calories of chocolate for 150 calories. "Your brain will feel the same, so you won't feel deprived," he says.

3. FORWARD: Eat the most at night

In addition, some studies show that the human body is loaded with most of their calories in the daytime. But this way of life is problematic for many: since family Lunches and dinners with friends often planned after sunset, "people who are trying to stop eating after 7pm, can't do it every day for the rest of my life," says Dr. Seltzer , who supports an alternative strategy: tightly eat every dinner.

In the end, when you have too sooner burn all calories, and you going to dinner with friends or just go to bed hungry, you are likely to become a victim of what Dr. Zeltser calls the effect "f * ck it". It's when you break just one rule, but psychologically already ready to throw the whole process of weight loss.

To bring their patients to succeed, you need to plan a big and hearty dinner, but to eat a light Breakfast and eat less for lunch, as most people who eat before bed tend to Wake up feeling relatively full. Studies show that a balanced meal before bedtime can also contribute to stable blood sugar the next day, which also helps in the regulation of appetite.

"Just what it is at the end of the day, and this approach ensures that your social life doesn't suffer," he says.

4. Consume more protein

Dietary protein is one of the most important tools in your Arsenal for weight loss at home, partly because you spend more energy digesting protein compared to carbohydrates and fats. But the protein often comes up with natural fats that increase the calories each serving.

That is why more lean sources of protein such as chicken breast, white fish and a little fat dairy products have fewer calories than alternatives such as bacon and hamburgers. Greek yogurt, cheese and cottage cheese is also a smart choice.

5. Eat sweets along with proteins

When you eat sweets and other sugary foods by themselves, they are flooding the bloodstream and disappear quickly, leaving you hungry or tired. This protein slows the release of sugar into the bloodstream, so you may get pleasure from sweets and feel full longer.

eating for weight loss

6. Consume complex carbohydrates

Like protein, fiber in complex carbohydrates slows the rate at which your body converts calories from carbohydrates, so you feel full longer, and this supports a more stable blood sugar levels, which is one reason why research consistently links the consumption of fiber with weight loss. This means that wholewheat bread is a better choice than white bread.

7. Drink more water

If you don't drink enough fluids, then your body releases an antidiuretic hormone, which will lead to water retention, which can affect weight, and fast and effective weight loss fail. Although this sneaky effect is one of the reasons why scales are a poor indicator of loss of body weight. But if you can't drink enough pure water, then dilute it unsweetened coffee or tea.

8. Reduce alcohol consumption

Alcohol contains 7 calories per gram — more than carbs and proteins (four calories per gram), and it's all empty calories without filling vitamins or delivery of essential nutrients throughout the body.

In other words? "Alcohol makes you more inclined to eat all unhealthy food." At the same time, he's not asking patients to give up alcohol completely to lose weight. In addition, even studies show that you don't need to do this unless your consumption moderate, that is less than a glass a day. "If you drink a glass of wine each night and notice what I eat more after this, consider it, and reduce the size of the portions that you eat up," he says. "Or, if you drink four glasses of wine per week, drink three, so you won't feel such a big difference".

9. Learn to manage stress

"Anytime when you experience stress, you probably are going to eat." This is because cortisol, the stress hormone, increases the appetite for sweet and fatty.

That's why neither of which reducing weight may not be a question if you do not know how to manage and lower stress levels: this may be meditation, talking to my mom after work, or listening to music. Just make sure it's not the stress leading you to the fridge.

10. Sleep more for at least 30 minutes

"Poor sleep is associated with slower metabolism, and the sooner you rise, the more hours you have for meals".

11. Combine exercise with something pleasant

Any activity should be a joy to you, for example you can watch Netflix, catching up on the ellipse. It is much easier than to abandon all the foods you like. "Exercise will not help you lose weight in just one week."

In the end, "Exercise resistance may initially even lead to the fact that you gain 1-2 kg due to inflammatory response of the body. And people who do exercises with low intensity, can burn calories, but they often end up eating more or less subconsciously move during the day to save energy and studies support the theory," he says.

You may need several weeks or months to see the metabolic effect from the exercises, and muscle building in General can lead to weight gain. "Do what you like", noting that exercise is better for your heart, mental health, etc.

12. Make love

That, perhaps, is the most sensational method no doubt, but this is not really cardio or burning significant amount of calories: women burn about 3.6 per minute.

workout at home

How to start exercise to lose weight at home

Weight loss is often seen as a process which is associated with a large number of strict diets and fasting. Well, it is not so.

Weight loss is a scientific process that can be achieved using methods which do not expose the body excess strains and stresses.

We have previously described the methods how to remove belly fat without exercise and special equipment.

Because of our eating habits that we develop from childhood, our body has a certain number of fat cells. These cells are used by the body to store energy or fat and remain unchanged throughout adult life.

These cells are used only when required by the body, for example, if you're starving, etc., to generate energy to sustain the organism.

It's cells have saved lives in the Neolithic period, when food was rarely available, and when people had to hunt to eat and survive. Now this is not applicable, and such radical methods actually harm the body.

Thus, in order to maintain your health and lose weight, you just need to follow a healthy diet.

How to start practicing?

When you think about how to lose weight quickly and efficiently, and even at home, the first thing you need to think of is exercise.

Nowadays, because of our busy schedules and lifestyles we lead, we must set aside time to workout to burn fat cells. This is because we are barely active in our daily lives, so we need to exercise extra.

For example, we have selected the best exercises from wrinkles on the back for burning fat.

Instead of going to work, we go to work. Instead of having to climb the stairs, we prefer elevators. This contrasts sharply with the stone age where our ancestors had to be active all the time, to catch food.

During exercise, our metabolism speeds up, the body burns present fat cells to meet the high energy needs. Our body stores ATP (adenosine triphosphate) in the muscles, but the request for ATP is high and stocks are low.

So the body resorts to energy from carbohydrates and fats stored in the body and burning them to provide energy. Thus, exercises help monumental.

What exercises help to lose weight?

How much you burn per workout depends on various factors such as your age, exercise mode, the level of preparedness, etc.

However, there are some exercises that will help you lose a little faster than others and really effective. Here they are:

1. Cardio exercises

Cardio training for fat loss at home great for strengthening the cardiovascular system. They help to quickly burn calories, and variations of these exercises a limitless number.

Everything you do quickly, and that speeds up your heart rate is considered cardio. It could even mean by a strength training, if you perform them at a fast enough rate. However, there are some really good cardio exercises:

  • Jumping Jack
  • Raise the knees
  • Pushups
  • Squats

Try to make as many iterations and each time try to beat your own records. Here's a great cardio workout that you can do at home:

2. Running

If you are wondering how to lose weight at home effectively and quickly, then the best way to do this is to start running. This is the best form of exercise for the cardiovascular system, and you are guaranteed effective fat burning.

First, it will be a little difficult. But once you get used, you will be just great to go for a run, relax and think about something your.

However, your body can easily get used to one type of load, and therefore, it is important to change it to you are not faced with this problem. Running will give you not only a new improved body but also adds grace.

Workout program for beginners on fat burning

workouts for fat burning
No. Exercise The number of repetitions/time
1. Running 10 minutes
2. Pushups 30 reps
3. Running 10 min.
4. Squats 20 iterations
5. Running 10 min.
6. Running 10 min.
7. Walking 10 min.

3. Strength training

Strength training is effective if you want to lose weight, but do not like cardio. For this you can use weights for 30-40 minutes every day and use dumbbells to perform exercises such as pushups, pullups, squats, etc.

Here's a great example of strength training in just 4 easy steps:

However, simple exercises will not make you lose weight and get toned and lean body. You need to mix sports with a diet high in protein to achieve results.

What intensity should be your workouts?

If you have a active schedule and no time, then the intensity should be as high as possible. This allows you to burn more calories in a short period of time.

the intensity of your workouts

To maintain a consistent exercise routine will not help you. Your body will get used to it, and you have to look for new options for weight loss. The key to weight loss is mixing and matching various methods and exception of the same template. You can do this:

  • Increasing the number of repetitions;
  • Reduction of the time interval;
  • The increase in the number of approaches;
  • Make your workout more challenging;
  • To run them faster or slower.

The more tense your body is, the better for you. If you want to know how to lose weight, remember that exercise is the key to how to lose extra pounds and look amazing!

Let's hope that you have the basics of how to start to train and eat to lose weight at home at their own comfort. Good luck!