How to lose weight quickly and effectively at home: 7 methods and recommendations from nutritionists

Excess weight is a modern problem of humanity. An unhealthy diet coupled with low physical activity inevitably provokes slow but steady obesity.

Is it really possible to lose weight urgently?

When body weight has become critical, a person begins to worry about the topic of how to quickly lose weight at home. Is it really possible to achieve this? First you need to decide whether emergency weight loss is required. The result will be quick, but after finishing the diet, the lost weight will soon be restored.

Therefore, urgent weight loss is far from the most effective measure. Our body is designed in such a way that any sudden changes in it can provoke stress or other problems.

Fat or muscle

Wanting to get rid of fat and lose weight as quickly as possible, girls use harsh methods, harming their own body. It is difficult to achieve burning only fat deposits. The body is reluctant to part with accumulated "strategic" reserves, while fast diets or complete starvation cause an outflow of fluid and muscle loss.

belly fat

Those who insist, I want to become slim faster, use advertised methods, rejoice at every kilogram that disappears. They have no idea that not a single gram of fat has left their body. Let's take a closer look at what happens when you follow a regime of rapid weight loss in your body.

First group

In search of a solution to how to lose weight very quickly and safely, girls use protein diets or nutrition without carbohydrates. They visit saunas, wear special suits for training that provoke intense sweating, actively drink special teas, refuse salt, and buy "effective" pills. But in the end, their body only loses water!

Not wanting to improve nutrition at the same time as activating their lives, people repeat: "I need to lose a couple of kilograms in a short time. "They don’t understand that the weight will certainly return afterwards. The choice of weight loss methods is significant, and there are more and more overweight individuals.

The most important thing is that you only need to set up the technique correctly once. Only under this condition can you quickly and reliably lose weight.

how to choose a weight loss method

The pointlessness of fat burning systems that supposedly miraculously eliminate the problem without your participation is clear. If you have successfully lost a kilogram in a week of dieting, it is not fat that has left your body, but water. Because of this, the condition of hair and skin deteriorates, and all organs suffer significantly from dehydration.

If dehydration continues for a long period, the blood thickens and the nutrition of all systems deteriorates. Metabolism slows down, harmful substances accumulate in the intestines. After this, the weight increases again and cellulite appears.

Such diets only prevent you from losing fat easily and in a very short period of time.

Second group

Not knowing how to quickly lose weight at home, girls often use fasting, trying to quickly reduce their weight. They significantly reduce the calorie content of the menu and perform aerobic training. But the ladies are only deceiving themselves, although they convince others how easy it is to lose weight.

In the described situation, kilograms are lost due to loss of muscle mass. As a result, the condition of the epidermis deteriorates, the body becomes flabby, cellulite only worsens, hair weakens, and nails become brittle. Lack of protein causes deterioration of immunity, enzyme deficiency reduces metabolism. After this, it is even more difficult to remove fat deposits.

feeling unwell due to fasting

Every kilogram of muscle lost slows down the burning of fat reserves by as much as 10 percent - a fact proven by numerous studies. At the same time, the rate of fat accumulation increases. In the same way, intense training is also harmful. Glucose deficiency during long hours of exercise begins to destroy protein.

If you lose weight like this, your muscles will begin to disappear.

Basic principles of losing weight

To achieve effect, it is important to adhere to clear recommendations. The main rules that help you lose weight quickly are:

  1. Full breakfast
  2. Compliance with the calorie content of the menu,
  3. Avoiding food after 6 pm is not effective. You need to have your last meal a couple of hours before bed. To get rid of annoying weight in a short time, it is advisable to eat protein foods in the evening,
  4. Consume sweets before lunch, when the body completely transforms consumed foods into energy,
  5. Evening appetite can be well reduced when you eat well during the day. Then you will be able to lose weight while achieving balance. Distribute food evenly to support metabolism
  6. Drinking regime. Lack of fluid provokes water deficiency, a person tends to have an extra snack. You need to drink at least a couple of liters of water every day.
  7. Avoid empty calories. Eliminate useless foods from the menu (convenience foods, fast food, soda, mayonnaise and ketchup). Only natural dishes will help you lose weight quickly.
  8. Protein is the basis of the diet. It is necessary for muscles and is not converted into fat, so this diet is safe. The ideal lunch menu is proteins and complex carbohydrates.
  9. Avoid fasting days and exhausting hunger strikes. It brings no benefit, just unnecessary stress.
  10. Reduce your intake of fast carbohydrates, which are found in sweets. They should be used within reasonable limits. Before a sweet dessert, eat greens or cabbage to block the breakdown of accumulated fat deposits.
giving up sweets for weight loss

Physical exercise

Physical activity is an effective method of losing weight in a short period of time, as it always gives excellent results. It is important in this matter to correctly set up the training loads.

You won't be able to get rid of extra pounds if you only do abdominal exercises. But here everything is not so simple, because in addition to pumping up the muscle group on the peritoneum, the rest of the area will continue to grow, because the fat will not disappear. Physical activity should be carried out in such a way that all parts of the body are stressed.

There are many exercises for quick weight loss, but cardio exercises are recognized as the best. They are:

  • Run,
  • Bicycle rides,
  • Swimming in any body of water
  • Jumping rope,
  • Ski trip,
  • Stepper exercises,
  • Skating or rock climbing,
  • Climbing stairs.
workouts for weight loss

Training should be accompanied by rapid breathing along with the pulse for a long period. These methods are effective and quite exciting. Interval exercises, accompanied by periods of high and low intensity training, lasting about 1–1. 5 minutes, are of great benefit.

At the moment of the highest loads, fat reserves begin to be burned. For beginners, in order to lose weight, it is better not to practice this technique; gradual adaptation to such training is necessary.

Proper nutrition

People who want to lose a lot of weight in a short time at home or lose at least a couple of kg need to tune in to proper nutrition. The use of harmful carbohydrates in the menu is not allowed, since there will be no result from such an event.

If it is difficult for a person to completely give up sweet flour products, then their consumption needs to be reduced. It is better to replace similar products with others:

  • Nuts,
  • legumes,
  • Bran,
  • Whole grain bread.

A properly composed diet must contain half of vegetables and fruits, the rest - grains with lean varieties of fish or meat. Cereals are recognized as the best substitutes for easily digestible carbohydrates.

fruits for weight loss

Animal fats must certainly be compensated for by their plant counterparts. The diet of someone losing weight must consist of dishes and foods that burn fat. These are protein components: white meat, seafood, eggs, lean fish, cottage cheese. Protein food is the basis for tissue growth and development.

Every day, the menu should contain protein products in the amount of at least 20% of the total amount of food consumed.

Protein is necessary to improve brain activity, strengthen the skin, and the nervous system. This is the main building material of the body. Its absence in the diet threatens big troubles. Failure to follow the rules of balanced nutrition will not bring the desired result. All efforts will be in vain.

Ways to lose weight quickly

There are many ways in which you can lose weight and get quick weight loss results. All of them are aimed at reducing the consumption of nutrients and energy elements.


The basis of any dietary nutrition is a restriction in the intake of high-calorie foods. This approach helps to achieve success and not harm the body.


Buckwheat will provide effective weight loss. Let's look at the rules and procedure of the process itself. Buckwheat is a healthy product with low calorie content and high nutritional value.

This diet allows you to lose up to 7 kg in a week. The losing weight menu for this diet option looks like this:

  • Mandatory consumption of kefir at least 1 liter per day,
  • Plenty of plain water, green tea,
  • Unlimited consumption of buckwheat.
mono diets for weight loss

The mono-diet has a drawback - the monotony of the table. But buckwheat nutrition is recognized as the most effective, allowing you to quickly lose weight in a short time.


Losing weight with kefir can also have good results. With this product you can easily reduce excess body weight without harming the body. The kefir diet is considered safe because it has no contraindications. This fermented milk product contains easily digestible fats, valuable proteins with carbohydrates, necessary for the bacterial digestive system.

The drink is endowed with the ability to cleanse the body of toxic toxins and waste. It saturates it with useful minerals, vitamins, enzymes, and has a positive effect on the digestive organs.

Various methods have been developed for weight loss:

  1. Mono-diet. Its essence is that the daily volume of kefir (1. 5 liters) should be divided into 6 equal portions, taken throughout the day at regular intervals.
  2. Strict diet. This food is designed for 9 days. This diet will ensure daily weight loss of 1 kg for the specified time. The rules for its implementation are as follows: for the first three days, drink 1. 5 liters of fermented milk product, from days 4 to 6 - 1. 5 kg of apples per day, in the final days, use kefir with a high percentage of fat content.
  3. The striped diet also allows you to lose weight quickly. You need to stick to this diet for 2 weeks. The diet should contain 1. 5 liters of fermented milk product every other day; on other days you need to eat as usual.
kefir and vegetables for weight loss


This type of weight loss will ensure the rapid loss of accumulated deposits and cleanse your body of bacterial decay products. The advantages of such nutrition include:

  • The menu is rich in nutrients,
  • The presence of fiber
  • Year-round availability of fresh fruit.

In 10 days of such a diet, you can really quickly lose weight, getting rid of 10 kg of body fat.Before using the event, read its contraindications. The apple diet is not suitable for those who have problems with the digestive system.

The apple diet options are as follows:

  1. Eat up to 2 kg of fruit daily without drinking liquid,
  2. Eat 1. 5 kg of apples and maintain water balance by drinking up to 2 liters of liquid,
  3. Drink 0. 5 glass of low-fat kefir and eat a green apple every 2 hours.
apples for weight loss

Physical exercise

You won’t be able to lose weight quickly without physical activity, even if you limit high-calorie foods in your menu. To be effective, it is necessary to simultaneously perform intense loads on the body, which will ensure the consumption of fat reserves and accumulated energy.

Special exercises will help you lose weight. This:

  1. Daily moderate walking for at least 1. 5 hours,
  2. Running in the morning hours
  3. Walking up the stairs for 10–15 minutes,
  4. Half-hour gymnastics, also performed every day,
  5. A ride on the bicycle,
  6. Swimming,
  7. Classes at the fitness center three times a week.
gym exercises for weight loss

If a person is far from such physical activity, he is recommended to begin it gradually, with a daily increase in the dosage of training.

Refusal of harmful products

If a person consciously takes such measures and wants to quickly lose weight at home, then he will have to exclude harmful foods from the daily menu:

  • Confectionery,
  • Pickles, smoking, home canning,
  • Sugar,
  • Fast food,
  • Soda,
  • Alcohol.
quitting alcohol for weight loss

SPA treatments

Bath procedures will ensure quick weight loss. Excess weight is lost under the influence of high temperature, when the process of intense sweating starts. All harmful substances come out with the liquid. With one such procedure, you can lose up to 4 kg of weight, although half of the lost kilograms will soon be replenished.

But when you know the principles of proper bathing in a sauna and steam bath, you can easily achieve results. The basic principles of the procedures are:

  1. Carry out the procedures on an empty stomach, do not pass after bathing (you can drink a glass of kefir, light yogurt or eat an apple),
  2. No beer or other alcoholic drinks - only herbal tea made from chamomile and mint,
  3. Use a birch broom - this tool helps improve health and get rid of extra pounds.

The most effective way to combat obesity in a bathhouse is massage. This exercise will not only help you lose weight, but will also improve your entire body. A hard mitten with honey and salt is suitable for this. You can also use aromatic oil.

The massage will cleanse the skin of old cells and saturate it with nutrients.

A popular salon weight loss option is chocolate wrap, which you can actually do yourself in a bathhouse. The essence of the procedure is as follows:

  • It is necessary to steam and cleanse the skin as much as possible,
  • Apply a warm mixture (5 tbsp cocoa, 2 tbsp sugar and the same amount of olive oil) to the problem area.
  • Wrap the area in cling film and leave for 15 minutes.
  • Afterwards, wash off the mixture.
SPA treatments for weight loss

These weight loss options are effective if they are used systematically.

Folk remedies

Non-traditional folk methods can also become effective. Let's try to figure out how to quickly lose weight using these methods. To lose weight, it is recommended to use herbal infusions and teas. These drinks contain plants that suppress appetite and also stimulate metabolism.

The following are recognized as useful herbal decoctions against excess weight:

  1. Birch sap, which ensures the activation of material metabolism,
  2. Ginger tea suppresses appetite and burns calories
  3. Oatmeal jelly, eliminating toxic toxins,
  4. A tincture of buckthorn bark, linden and cherry leaves, which has a cleansing and laxative effect.
folk remedies for weight loss

Cleansing the body of toxins while losing weight

The procedure for cleansing the body of accumulated toxins is another way to quickly lose weight. There are many options for such an event. The most popular are the following herbal infusions, which not only perform the main task, but also help improve health and improve overall well-being:

  • Take St. John's wort, chamomile, currant leaves and immortelle in equal parts,
  • Pour 1 liter of boiling water over the herbs, put on the stove and cook for 5 minutes,
  • The drink must be infused for 1 hour.
  • Drink 200 ml twice a day.

Oatmeal is an excellent tool in the fight against excess weight. It is recommended to eat porridge in the morning for 14 days in a row. Do not cook the dish, but it is better to steam the flakes with kefir or boiling water in the evening.

During the season of fresh vegetables and fruits, it is advisable to cleanse through juice therapy. Drinks made from carrots, cranberries, beets, apples, and cabbage will bring great benefits to the body. Cleansing the intestines of toxins will help activate the metabolic mechanism and lose weight.

Taking medications

You can lose weight by taking special medications - tablets and suspensions. The advantage of this method is that they block fat deposits, improve metabolic processes and suppress appetite. However, this method can also be dangerous due to the risk of purchasing a counterfeit.

Before using such drugs, you should consult a doctor.

Advice from nutritionists

Not many people understand how quickly you can lose weight without harming your body at all. Often, those who want to instantly lose weight resort to the most rash, well-publicized decisions. It is necessary to understand that losing weight, as doctors say, should not be a dangerous undertaking. For this reason, radical diets or complete refusal of food are not a solution.

The effectiveness of this action depends not only on a balanced diet, but also on daily physical activity and caring for the skin of the body during the process of losing weight. The main thing in this matter is the understanding that it is impossible to suddenly lose weight without harming your health.

The importance of consulting a doctor

As practice shows, exhausting diets or sports activities fail without helping to achieve the goal. If you manage to lose weight quickly, then the weight returns again, or even multiplies in a short time.

Often, against the backdrop of this event, health problems appear; intestinal function is usually disrupted. In addition, psychological problems arise due to dissatisfaction with one’s external appearance. You can protect yourself from this if you lose weight under the supervision of a nutritionist.

What benefits does such support provide to the patient? A specialist, based on medical data, prescribes not a diet, but a special regimen of proper nutrition. You won't have to torture yourself with hunger strikes. Methods for losing weight are selected taking into account your health status.

The doctor takes on the functions of a psychologist, as he prepares a person for correct eating habits, gives confidence in his abilities, and motivates him to achieve results. It is the nutritionist who is able to support the patient in case of a breakdown. This phenomenon is observed quite often at first.

The main thing in this matter is that the doctor will tell you for what purpose you need to lose weight, how to get rid of addiction to food and how to maintain a normal weight throughout your life.