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25 ways to quickly weight lose at home

25 ways to quickly lose weight at home

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Around us, there are many miraculous diets and very little common sense. A voice in your head whispers to you that a diet consisting only of yogurts and fruits ... is perhaps not the best option. He also tells you that the best way to weight loss is to burn more calories than you consume.

All that he tells is true! And for this, you need to move a little more And a little more to monitor your diet. Only a little, we promise! Our task is not to harm ourselves, but to gain good habits ... and patience.

Here is an endless list of simple things that you need to do to no longer wonder how to quick weight loss at home.


Keep track of nutrition


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1. A balanced diet

Will sports help you lose weight if you eat wrong? You work hard, burning calories in the gym, but this does not save you from the wrong diet. Here are some simple tips.

Try replacing simple carbohydrates with complex carbohydrates. Complex carbohydrates, such as cereals, brown rice, potatoes, nuts, contain a lot of fiber so that even in small portions they permanently relieve hunger.

Make no mistake: consuming fat does not make you fat. In fact, fat is a necessary part of the diet.

Remember that protein is vital.

Focus on three elements - carbohydrates (complex), proteins, and fats. They should all be in the diet.

Cook in butter or coconut oil.

2. The rhythm of the diet

The main rule is not to skip meals! Eat four times a day: in the morning, at noon, around 4 pm and 8 pm. This will accustom your body to a certain rhythm of nutrition. If you want to lose a few pounds, fitness trainers usually recommend eating certain types of food at different times of the day.

3. The energy in the morning, light meals in the evening

What do you need to eat to weight loss?

In the morning - rye bread, cereal flakes (not too sweet, for example, granola or bran), kiwi or grapefruit, yogurt 0% ... Breakfast should be energized!
For lunch, eat complex carbohydrates - for example, whole grain pasta, rice, quinoa, or bulgur. White meat or fish is perfect for them.

At 16 o'clock - a small snack: a piece of bread + fruit.
After 17 hours, eating carbohydrates is not recommended. For dinner, you can cook fish, scrambled eggs, or vegetable soup.
Before training, a small protein bar never hurts. Do not forget to bring mineral water or a sports drink with you - they will help you cope with the load. For more personal nutrition tips, consult a nutritionist.

4. Reduce sugar if you can’t give it up.

When it comes to sugar, it is very important to know the measure. Believe me, refusing sugar is the fastest way to weight loss. First of all, you will have to realize that 90% of your food contains sugar, and this little monster makes a generous contribution to gaining excess weight.

The can of cola that you drink during lunch, the pasta that you eat for dinner, or even cereal breakfast cereals contain a huge amount of sugar. What can you do about it? Every time you go to the grocery store, check the sugar level on the package, and try to choose those foods that have less.

No one can completely get rid of sugar - and no! The consumption of natural sugar is natural for the body, but refined sugar is harmful to health.

5. Drink green tea

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Green tea is one of the most healthy drinks. Studies have proven that green tea contains a huge amount of antioxidants that help burn fat and speed up metabolism.

The best time for tea is right after breakfast and at lunch because at this time the highest metabolic rate is observed. Green tea supports metabolism at a high level, which contributes to better digestion.

6. Use whey protein

Whey protein is a very satisfying food with which you will not feel hunger for a long time. This helps to avoid bad snacks and helps reduce body fat. Observations show that people who regularly use whey protein generally consume fewer calories.

Contrary to popular belief, such a protein is created not only for those who seriously engage in sports. It is also recommended for daily consumption by people with low and medium physical activity.

7. Do not eat fast food

You do not stop wondering how to weight loss quickly, but at the same time constantly eat fast food? The less such food in your diet, the less you consume calories. It may seem to you that eating from fast food is very convenient, but there are a number of reasons why you should refuse it.

Fast food, as well as carbonated drinks (Cola, Pepsi) and snacks - this is a meal with "empty calories." It has no biological value and at the same time, it is VERY high in calories! From such snacks - one harm. But they are very tempting, so we advise you to abandon them gradually. If this is difficult for you, try cooking the same dishes at home with low-calorie ingredients.

8. Drink water with lemon and honey in the morning

Waking up, drink a cup of warm water with honey and lemon. It is not at all difficult and at the same time effective in the fight against excess weight. This drink speeds up the metabolism, and drinking it on an empty stomach, you set your body to the mode of burning fat in the morning.

9. Eat fruit, not drink

The juice is often called a healthy product, but it is important to remember that it does not apply to low-calorie drinks. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat two fruits in a day, but if we have juice on hand, we usually drink more than one glass!

10. Drink water instead of other drinks

Water does not contain calories. When you feel thirsty, drink water instead of juices and soft drinks - and let this become a habit!

Go in for sports

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11.10 minutes of sport every morning

Exercise in the morning is an ancient invention, the benefit of which cannot be disputed. Exercising at home can consist of a short program of simple exercises that won't take more than 10 minutes. Perform them every morning before breakfast.

For sports, it is not necessary to purchase special equipment. Take a 500 ml bottle of water in your hands, spread them to the sides, and make circular movements to tone your biceps. Etc!

Your task is to make such exercise a morning habit. Let it be as natural for you as drinking a cup of coffee, taking a shower, or brushing your teeth. Morning exercises tone muscles, give a boost of energy, and set the body to an active consumption of calories.

12.20 minutes of running in the evenings

Daily running is good medicine for those who, after work, begin to take root in the sofa. You can run in the yard, in the park, or at home on the treadmill. A one-time 20-minute run will not change much in your life, but daily short workouts will bring results very soon because running is one of the most effective sports for losing weight!

13. Yoga in the morning

The sun rises over the horizon, the birds sing and you wake up well-rested and fresh. Don't you think that the morning yoga session fits very well into this picture? A wonderful and very modern alternative to charging.

No! Do not return to bed to sleep another 10 minutes! Believe me - yoga is worth it.

Morning yoga speeds up the metabolism, preparing the digestive system for work, which helps the body consume carbohydrates and fats faster.

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14. Do cardio exercises

It is impossible to imagine effective weight loss without cardio training. The simplest thing is to do cyclic sports: running, cycling, or swimming. But we promised that we won’t have to leave the house. Here are a few cardio exercises that you can do right in front of the TV:

Jumping rope: boxers are big fans of the rope precisely because it allows you to quickly get rid of calories. Jumping is not only fun but also useful: it strengthens the muscles of the buttocks and forms beautiful hips. It would be a mistake to miss such an opportunity.
Ellipsoid or exercise bike: exercising on the simulator will require you to invest, but if you intend to exercise regularly, the costs will soon pay off.

Stepper: this simple device will help bring the body into shape and, although you hardly believe it, will help burn many calories.
HIIT, or interval training: if you have little time, but you still want to weight loss and gain a beautiful body, these workouts are for you! Their essence is that you alternate exercises at a high pace with short breaks for recovery: for example, 20 seconds of push-ups, 15 seconds of rest.

15. Get to work/study by bike or on foot

If your place of work/study or a store is two or three steps away from you, there is no need to go by bus or car. Decide once and for all to walk where you can easily reach. Use a bike for longer distances.

Riding a bike to work is useful for a number of reasons. First of all, you do not need to go in for sports in addition to this. Secondly, it naturally fits into your daily routine. Thirdly, it saves money on transportation. And finally, it lifts the mood and faithfully serves your goal - to lose weight.

16. Bodyweight exercises

Exactly! You can weight loss by doing absolutely no equipment, using only your own weight! There are many methods and techniques for losing weight, and all of them are based on the same exercises:

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Burpy: A very effective fat burning exercise! Popular in cross-training, this exercise uses the muscles of the whole body, combining squats, push-ups, and jumps. In just a few seconds of this exercise, you will be completely exhausted! Over time, however, it will become easier. Not only does Burpy develop muscle, but it is also an excellent cardio workout. All in one!

Push-ups: This exercise is familiar to everyone. To diversify the classic push-ups, try putting your hands in different ways. If it’s still difficult for you to perform this exercise, rely not on socks, but on your knees.

Squats: The perfect exercise for your hips. To complicate the exercise, change its pace and duration.

Plank: very useful for the muscles of the back, cortex, buttocks, and abs. The task is to hold the position for 30-60 seconds. Not too easy, because calories are burned!

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17. Swimming

To get into the pool today is not a problem, they are in any city. We all know how nice it is to soak in the water, but do not forget that you can also swim! If you really want to weight loss, but the thought of exercises like push-ups and jumps is unbearable for you, why not try to lose weight in the water?

Swimming is a useful alternative! It trains the entire body at once and is harmless to the joints, in contrast to training on land. Moving in water, you have to exert considerable resistance to water: any push, stroke or step requires effort from your muscles. And these are ideal conditions for training!

Add to this a few swimming exercises - and you're on your way to success. Can't swim? You can sign up for water aerobics. After a hard day's work, an hour in the water is the best rest that not only gives a beautiful figure and posture, but also a good mood!

18. Nordic Walking - Between Fitness Walking and Running

Nordic walking is a street sport and relaxation. Attention: this type of walking involves not just moving and placing one leg in front of the other! It uses special sticks, similar to trekking, which help you move forward faster using all muscle groups. Unlike trekking, in Nordic walking, the poles are held a little behind, as when skiing, and not in front.

Nordic walking burns 40% more energy than regular walking. She develops not only the legs but also the muscles of the arms, chest, and abs.

19. Running on the spot

This is a good exercise for older athletes. It consists of two parts: the adoption of a position and movement.

So, the first one:

 -taking the right position.

- Stand straight, feet shoulder-width apart.

- Hands extended along the body on the sides.

Second: movement.

- Without moving, take your heels off the ground in turn.

- Keep your palms open or clench your fist.

- Now start running in place, gradually accelerating, lifting your knees a little higher.

- Perform the exercise for 30 seconds, then - 30 seconds of rest. Repeat several times.

Quick and easy action

20. Use the stairs instead of the elevator

Even small habits can help you with the big question of losing weight. For example, walking up the stairs. If you go up / down the stairs several times a day, then this can be counted as a full-fledged workout!
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21. Be more active during the day

Arrange house cleaning instead of watching the next series! Wash the floors, wipe off the dust, hang up the laundry, take out the trash, go to the store, take the dirty mug to the kitchen, cook, walk the dog, play sports more often! All this will make your life more active, and this is the main rule of losing weight people. And any healthy person!

22. Go to the dance

Let weight loss be a pleasure! If on Fridays you go to a club to dance, don’t stop! This is very conducive to losing weight. Remember, however, that liters of beer during such dances will reduce all efforts to nothing. You may find that this is not at all fun, but try switching to lemonade (without sugar, of course!) During such nightly sessions.

23. Turn homework into a workout

How to lose weight without leaving home? Easy! The sport begins with proper cleaning. Going to the store? On the way back, climb the stairs with purchases in hand - try to distribute the weight evenly. Vacuum? Watch your posture. To do this, you need to use the muscles of the press and buttocks.

24. Sleep 30 minutes more

You deserve it. A rested body works better + you will be surprised how many calories are burned during sleep! You probably think a little, but it’s not. Your body uses energy even when you are resting.

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25. Set a goal to get rid of stress

Stress helps you gain weight - literally. Faced with a stressful situation, many begin to eat more or smoke. The best way to get less nervous is to better organize your life. Eat moderately, get rid of unnecessary things, find a balance between work and life, play sports - and you will not notice how you become calmer.

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