15 Proven Ways to Lose Weight Fast at Home – Fastest way to lose 20 pounds

Faster weight loss seems like a difficult task, especially if you want to lose more than 10 pounds. In the current scenario, there are many ways to lose weight, such as weight loss supplements, fitness programs and many fad diets.

But the truth remains that most of us find it difficult to get through these tedious processes. In addition, they only give short-term results. To lose and maintain a healthy weight, you need to follow a healthy lifestyle, which incorporates a balanced diet and regular exercise.

Weight loss without diet

Image: Shutterstock

How to lose weight fast at home?

A. Weight loss without diet:

When it comes to weight loss, the first thing that comes to mind is diet. In fact, diet and weight loss are closely linked. Often, the urge to lose weight is so strong that you tend to starve yourself in the process, eventually losing the vital nutrients your body needs.

Numerous fad diets have emerged that promise rapid weight loss. But their pursuit is not everyone’s cup of tea. Moreover, most of the weight lost is the weight of the water which is regained as quickly as it is lost.

At the very least, you don’t have to follow a strict diet to lose weight fast. As I said earlier, a healthy lifestyle is a prerequisite for maintaining a healthy weight. Following the tips below, you can lose weight without going through the pain of an accidental diet. Now tell us how to lose weight at home without dieting:

1. Eat a nutritious breakfast:

Skipping breakfast is definitely not a good idea when it comes to weight loss. Breakfast is the first meal of the day. Skipping breakfast not only makes you feel weak, but also increases your appetite for hunger, making you overeat at lunch. So start your day with a nutritious breakfast. You can have a bowl of whole grains, yogurt, fruit or low-fat milk. Some studies have shown that those who eat breakfast have a lower BMI (body mass index) than those who skip breakfast.

Nourishing breakfast

Image: Shutterstock

2. Don’t skip meals:

If you want to lose weight effectively, then do not stay without food for more than 5 hours, because it slows down your metabolism. Of course, you don’t have to indulge yourself. But make sure you have three meals a day with a healthy snack between lunch and dinner.

3. Don’t have breakfast until 10:00:

If you do not have metabolic problems or blood sugar, you can go without food from 20:00 to 10:00. The reason behind this is that intermittent fasting or going for short periods without food has been shown to improve human growth hormone (HGH) levels. , especially over the age of 25. This helps to increase lean muscle mass and decrease fat.

4. Dinner until 20:00:

It is advisable to have dinner before 8 pm and not to eat anything afterwards. This is because the release of our digestive enzymes and the function of our digestive tract slows down, which slows down the metabolism. So we need less energy. Thus, dinner until 20:00 or within 3 hours of bedtime will prevent the feeling of bloating and will allow proper digestion of food. If you have a hard time resisting, you can drink herbal tea and brush your teeth immediately to get your mind off the idea of ​​eating.

5. Chew your food correctly:

Chewing food for a long time decreases the tendency to overeat, giving the brain more time to receive signals from the stomach that it is full. Not only does it ensure proper digestion, but it also helps to limit portion sizes. So chew food at least 30 to 50 times before eating. Now that you know how to lose weight fast with proper chewing?

6. Eat fruit before meals:

Having fruit on an empty stomach detoxifies your system and gives you a lot of energy to lose weight. Thus, it is advisable to eat the fruit at least 30 minutes before any heavy meal so that it can be digested quickly.

7. Avoid overcooking meals:

Excessive cooking kills or reduces nutrients in meals. When you do not eat enough nutrients, you do not feel satisfied and tend to have unwanted appetites. To prevent this, make sure you eat raw foods in the form of salads and sushi. Vegetables can be steamed, cooked, blanched or grilled, while meat and fish can be cooked. Microwave cooking should be avoided.

8. Drink plenty of water:

Water is an excellent detoxifier that can keep you hydrated and full. Replace water with sweetened beverages, such as juices, iced tea, and soda, to prevent the body from overcharging. You can also flavor it by adding a splash of lemon or lemon juice. By drinking water instead of liquid calories, you can lose at least 1 to 3 pounds in just 7 days. If you tend to feel hungry after a meal, you can drink a large glass of water to keep you full, without saturating yourself with extra calories.

9. Sleep properly:

Proper sleep makes a big difference in weight loss. Make sure you sleep at least 8 hours a night and 2 hours of sleep a day. This gives your body enough time to kill all the fat and start over with a new body part, making it much easier to lose weight.

10. Indulge in regular exercise:

In addition to taking care of the foods you eat, regular exercise greatly complements your weight loss efforts. Of course, you don’t have to spend hours training at a gym. But make it a point to indulge in moderate exercise at home. Workouts such as knee bends, triceps push-ups, plank crawls, floor crunches, side plank, jumps and extensions are relatively simple and effective. These can be practiced at home on business and involve minimal equipment.

Regular sports

Image: Shutterstock

11. Indulge in sports activities:

Sports activities are no less effective than exercise, because they work all the muscles of your body, causing you to burn more calories. Outdoor sports such as alpine skiing, basketball, football, elliptical trainer, cycling, swimming, etc. They are great for calories.

12. Practice yoga:

Yoga is a great way to be physically and mentally fit. Yoga and Pilates are low-intensity workouts that can burn calories and make you feel refreshed and full of energy. Practicing different yoga positions can greatly help you lose weight.

B. Diet weight loss:

Here’s how to lose weight quickly and safely by introducing certain diets into your routine.

13. Burn more calories:

To lose weight effectively, you need to burn more calories than you eat every day. This will help you lose between 1 and 2 pounds in a week. Restricting your caloric intake to 1050-1200 calories a day, along with an hour of exercise, will cause you to lose 3 to 5 pounds in the first week. Therefore, it is important to restrict your intake of high-calorie foods and beverages. Low-calorie diets reduce caloric intake by 15% to 25% and focus on consuming complex carbohydrates such as whole grains, vegetables and fruits, and low-fat proteins such as meat, fish and meat. bird.

Weight loss with diet

Image: Shutterstock

14. Special diets:

Low-carb diets, such as the Atkins diet, aim to restrict carbohydrate intake. The reason behind these diets is that overweight people tend to consume more carbohydrates, which causes the body to release insulin. The body produces glucose (sugar) to control this insulin which is eventually converted into fat. These diets emphasize the consumption of protein, soy products, fruits, vegetables and nuts. They do not completely eliminate carbohydrates, but limit them.

15. Balanced diets:

In conclusion, you need to minimize the consumption of starch, added sugars and animal fats from meat and dairy products. For rapid weight loss, it is advisable to eat a balanced diet that includes fruits, vegetables, egg whites, skinless poultry breast, fish, skim milk and 95% lean meat. Make sure you get all the vital nutrients your body needs to maintain its ideal weight. Below is an example of a diet chart for weight loss.

meals Food Nutrients
Breakfast Toast, bananas, whole grains with skim milk and fruit, low-fat yogurt Carbohydrates, fats and dairy
Lunch Wholemeal or multi-grain bread sandwich, vegetable salad, lean chicken or fried eggs with butter, a glass of milk Complex carbohydrates and proteins
Snack Fruits and vegetables, natural yogurt and berries, a handful of nuts, low-fat dip Proteins, dairy and complex carbohydrates
Dinner Brown rice, lean meat, omelet, fish Protein and small amount of carbohydrates

There are many diet plans designed to cause rapid weight loss. If you opt for a diet, you can choose the one that suits you best in terms of the options offered and the time frame. The Scarsdale diet offers the most options. The cabbage soup diet is cheap but repetitive, while the lemonade diet requires little preparation, but is extremely difficult to follow. While choosing your diet, make sure that you stay on it longer if you want to lose a few pounds.

I hope you are clear with these effective ways on how to lose weight at home, both without diet and with diet! Feel free to share your feedback, if there is anything related to it!

Source link

Leave a Comment