25 Simple and Natural Ways to Lose Weight at Home

Watch your nutrition

1- Balanced diet

Will sports help you lose weight if you eat wrong? You’re working hard burning calories at the gym, but that doesn’t stop you from eating the wrong diet. Here are some simple tips.

  • Try replacing simple carbohydrates with complex ones . Complex carbohydrates, such as cereals, brown rice, potatoes, nuts, contain a lot of fiber, so even in small portions they relieve hunger for a long time.
  • Make no mistake: eating 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 with butter or coconut oil .
Combining a nutritious diet with regular exercise can promote a healthy weight / Photo: Prostooleh

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 4pm and 8pm. This will accustom your body to a certain rhythm of nutrition. If you’re looking to shed a few pounds, fitness trainers usually recommend eating certain types of food at different times of the day.

3- Energy in the morning, light meals in the evening

What do you need to eat to lose weight?

  • In the morning – rye bread, cereals (not too sweet, such as muesli or bran), kiwi or grapefruit, yogurt 0% … Breakfast should energize!
  • Eat complex carbohydrates for lunch, such as whole grain pasta, rice, quinoa, or bulgur. They go well with white meat or fish.
  • 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.
  • A small protein bar never hurts before a workout . Don’t forget to bring mineral water or a sports drink with you as well – they will help you cope with the load. For more personalized nutritional advice, consult a dietitian.   

4- Cut down on sugar if you can’t cut it out.

When it comes to sugar, it is very important to know the measure. Believe me, giving up sugar is the fastest way to lose weight. First of all, you have to realize that 90% of your food contains sugar, and this little monster is making a generous contribution to weight gain.

A can of cola you drink during lunch, pasta you eat for dinner, or even cereal for breakfast 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 foods that have less sugar.

No one can completely get rid of sugar – and you don’t have to! Consumption of natural sugar is natural for the body, but refined sugar is unhealthy.

5- Drink green tea

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

The best time to drink tea is right after breakfast and at lunchtime, as this is when the metabolic rate is highest. Green tea keeps your metabolism high, which promotes better digestion.

6- Use whey protein

Whey protein is a very satisfying food that will keep you feeling hungry for a long time. This helps to avoid unhealthy snacking and helps reduce body fat levels. Observations show that people who use whey protein regularly consume fewer calories overall.

Contrary to popular belief, this protein was created not only for those who are seriously involved in sports. It is also recommended for daily consumption by people with low and moderate physical activity.

7- Don’t eat fast food

Do you keep wondering how to lose weight faster, but at the same time you constantly eat fast food? The less of these foods in your diet, the fewer calories you consume. You may think that fast food is very convenient, but there are a number of reasons why you should refuse it.

Regularly consuming fast food can increase the risk of chronic health conditions./ Photo: freepik.com

Fast food, as well as carbonated drinks (Cola, Pepsi) and snacks, are food 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 give them up gradually. If this is difficult for you, try making the same dishes at home with low-calorie ingredients.

8- Drink water with lemon and honey in the morning 

When you wake 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 metabolism, and drinking it on an empty stomach, you set your body to burn fat in the morning.

9- Eat Fruit, Don’t Drink

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

10- Drink water instead of other drinks

Water contains no calories. When you’re thirsty, drink water instead of juices and soft drinks – and make it a habit!, go in for sports.

11- Ten minutes of sports every morning

Charging in the morning is an ancient invention, the benefits of which cannot be disputed. Exercise at home can consist of a short program of simple exercises that take no more than 10 minutes. Do 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 apart and make circular movements to tone your biceps. And so on!

Your task is to make such exercises a morning habit. Let it be as natural to 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 up the body for active calorie consumption.

12- Twenty minutes of running in the evenings

Daily running is good medicine for those who start to take root in the sofa after work. You can run in the yard, in the park or at home on a 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 weight loss!

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13- Yoga in the morning

The sun rises over the horizon, you are awakened by the singing of birds, and you wake up well rested and refreshed. Don’t you think that a morning yoga session fits very well into this picture? A great and very modern alternative to charging.

No! Don’t go back to bed to sleep another 10 minutes! Trust me, yoga is worth it.

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


14- Do cardio

It is impossible to imagine effective weight loss without cardio training. The simplest is to do a cyclical sport: running, cycling or swimming. But we promised that we would not have to leave the house. Here are some cardio exercises you can do right in front of the TV:

Jump Rope : Boxers are big fans of jump rope precisely because it allows you to get rid of calories quickly. Jumping is not only fun, but also useful: it strengthens the muscles of the buttocks and forms beautiful thighs. It would be a mistake to miss such an opportunity.

Ellipsoid or exercise bike : Exercise on the machine will require you to invest, but if you intend to exercise regularly, the costs will soon pay off.

Stepper : This simple device will help you get in shape and, although you will hardly believe it, will help you burn a lot of calories.

Interval training : if you are short on time, but you still want to lose weight 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.

Working out at home can be a convenient and effective way to weight loss / Photo: Shurkin Son.


15- Get to work/school by bike or on foot

If your place of work / study or a store is two or three stops away from you, there is no need to travel by bus or car. Decide once and for all to walk where it is easy to walk. For longer distances, use a bike.

Cycling to work is beneficial for a number of reasons. First, you do not need to do sports in addition to this. Secondly, it naturally fits into your daily routine. Thirdly, it saves money on transport. Finally, it is uplifting and truly serves your purpose of losing weight.


16- Bodyweight exercises

Exactly! You can lose weight by exercising without any equipment, using only your own weight! There are many methods and techniques for losing weight, and they are all based on the same exercises:

Burpees: A Very Effective Fat Burning Exercise! Popular in cross training, this exercise engages the muscles of the entire body, combining squats, push-ups and jumps. In just a few seconds of this exercise, you will be completely exhausted! Over time, though, it will get easier. Burpee develops not only muscles – it is an excellent cardio workout. All in one!

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

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

Plank: Very good for the back, core, glutes and abs. The task is to hold the position for 30-60 seconds. Not too easy, and that’s why calories are burned!


17- Swimming

Getting 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 lose weight, 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 healthy alternative! It trains the whole body at once and at the same time is harmless to the joints, unlike classes on land. Moving in the water, you have to put up a lot of resistance to the water: any push, stroke or step requires effort from your muscles. And this is the ideal conditions for training!

Add a few swimming exercises to that and you are well on your way to success. Can’t swim? You can sign up for water aerobics. After a hard working day, an hour in the water is the best rest, which will not only give you a beautiful figure and posture, but also a good mood!


18- Nordic walkingbetween fitness walking and running

Nordic walking is an outdoor sport and recreation. Attention: this type of walking involves not just moving and placing one foot 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 slightly behind, as in skiing, rather than in front.

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


19- Run in place

This is a good exercise for older athletes. It consists of two parts: taking a position and moving.

So, the first: the adoption of the desired position.

– Stand up straight, feet shoulder-width apart.

– The arms are extended along the sides of the body.

Second: movement.

– Without moving, take turns lifting your heels off the ground.

– Keep your palms open or make a fist.

– Now start running in place, gradually accelerating, raising your knees a little higher.

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

If you decide to seriously engage in sports at home,  find a coach ! This will help you practice safely and effectively.

Quick and Easy Measures

20- Use the stairs instead of the elevator

Even small habits can help you in the big question of weight loss. 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!

Regularly using stairs can help increase calorie burn, which can contribute to weight management / Photo: freepik.com


21- Be active throughout the day

Arrange house cleaning instead of watching the next series! Mop floors, dust, hang 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 dancing

Let weight loss be a pleasure! If on Fridays you go to the club to dance, don’t stop! This is very helpful in losing weight. Remember, however, that liters of beer during such dances will nullify all efforts. You may not think it’s fun at all, but try switching to lemonade (no sugar, of course!) during these nightly sessions.


23- Turn household chores into a workout

How to lose weight without leaving home? Easily! Sport begins with proper cleaning. Are you going to the store? On the way back, climb the stairs with your groceries in hand – try to distribute the weight evenly. Vacuuming? Watch your posture. To do this, you will have to use the muscles of the press and buttocks.


24- Sleep 30 minutes more

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


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 be less nervous is to organize your life better. Eat in moderation, 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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