Simple Tips How To Lose Weight At Home Quickly and Safely.
face it. The obesity epidemic and overweight
issues are skyrocketing in the world at an alarming rate. According
to the World Health Organization, for every four adults in the
world that are starving and malnourished, five more are overweight.
our modern society, many people are leading a sedentary lifestyle
with no physical activity and poor nutrition. Consequently, health
issues are on the rise raising growing concerns such that staying
fit and trim seems to be a challenge for most people nowadays.
Every year in January most people have a resolution to lose weight,
and they always ask the same question, "How can I lose weight?"
Not only how to lose weight but how to lose weight quickly and
safely at the comfort of their home. Here are 5 simple tips:
Burn more calories
than you consume
First and foremost, when it comes to losing weight, you need to
burn more calories than you consume. For example if your daily
calorie intake is 3000, you need to burn more than 3000 calories
to start losing weight. This is called a calorie deficit. Of course
what you eat will be used up as energy gradually because our bodies
naturally burn calories when we are active not only when we are
exercising. But you'll need that extra effort via exercise to
start using these excess calories in the form of body fat as fuel
in order to lose weight. Say you're burning 3500 calories, these
extra 500 calories spent will make use of your fat stores for
energy and this is what you want.
with some bodyweight exercises
Getting exercise everyday can be a challenge but you don't necessarily
need to hit the gym or go in the park to lose some weight. You
can do so at home by building muscle without weights. The challenge
is to perform some bodyweight exercises which will definitely
help you get started and can be performed freely without any equipment.
Try doing several sets of squats(4 sets of 25), lunges(2 sets
of 25 for each leg), push-ups(5-8 sets of 10), leg raises(2 sets
of 25), sit-ups(2 sets of 25), crunches(2 sets of 25), skipping
rope(as much as you can) and jumping jacks(6-8 sets of 25). Jumping
jacks are one of the best bodyweight cardio exercises you can
do at home without any equipment, if you perform them intensely
enough, you will burn fat and lose weight.
Get minimum rest in between like 1-2 minutes between each exercise
and 30 seconds between sets. If you can't perform the number of
sets and repeats, simply do as much as you can or gradually increase
them to build up your progress.
Using bodyweight exercises is all you need to start raising your
metabolic activity and shedding unwanted body fat. To accelerate
this process, you can perform them using the high intensity training
strategy. For example when you're doing push-ups, do so at an
accelerated pace or more vigorously meaning your heart will beat
faster and you will burn more calories. It's a proven fact that
the faster your heart beats, the more calories you will burn but
be careful because if you're not fit, raising your heart rate
too much can be counterproductive and potentially hazardous. You'd
better start slow and once you're fitter, you can increase the
intensity of the exercises.
Getting at least 30 minutes of daily physical activity will be
enough to change your body fat levels. It is said between 30 minutes
to 1 hour is enough to arrive at great weight loss results you
can be proud of.
If you're on the go, then making your meals ahead of time will
also help you cut extra calories. Spend more time in your kitchen
preparing healthy meals as this will pay off in the long run.
Tupperware will be your best friend. How many times have you been
in a hurry and forgotten to eat and instead went to the drive-through?
Having a plan in place for quick grab and go meals will help guard
against calorie laden meals.
healthier cooking methods
When cooking your food, opt for baking, steaming, boiling and
stir frying instead of deep frying. You don't need the unnecessary
calories from the unhealthy oils but privileging a drizzle of
olive oil or flaxseed oil in your salad dressing is recommended
as these type of oils are packed with omega-3 monounsaturated
fats, the healthy kind. The great thing about omega-3 fats is
they can actually promote fat loss due to their essential fatty
acids(EFAs) content. Of course, don't go overboard with them as
they also have calories. Anything in excess is never good.
an active role in your grocery shopping
It is up to you to be involved in your personal weight loss efforts.
You must take an active role in your own grocery shopping. Most
junk foods are contained on the inner sections of the grocery
store. It is essential that you avoid temptation so that you can
stay on task with your weight loss efforts. Focus more on fat-burning
and nutrient-dense foods like
100% wholegrain oats, oat bran, quinoa, millet, buckwheat, eggs,
fish, chicken/turkey breast, lean beef/buffalo/bison, beans, lentils,
nuts, seeds, herbs, spices, brown rice, sweet potatoes, yams,
greek yogurt, skim/low-fat milk, cottage cheese, olive oil, vegetables
and fruits instead of empty calorie foods which are mostly processed
foods like white bread, cakes, biscuits, jam, donuts, pastries,
ice cream, potato chips, cookies, soda pop, beer and so on. Have
water as your beverage of choice and drink green tea as well.
One of the best green teas you can have is Matcha green tea which
have lots of antioxidants and proven fat burning properties. Making
the habit of consuming one daily cup of Matcha green tea is a
great step forward. If you want to have recourse to protein supplements
which are really ideal post-workout or used as meal replacement
at times, opt for natural protein supplements as these are healthier.
You can also try grass fed whey protein isolate which is a high-quality
supplement. Whey protein will definitely help you lose weight
as it is low in calories but yet satiating and combined with a
proper exercise regimen, you'll shed the pounds even faster.
eating, always control your food portions and don't go overboard
with any item notably carbs as your body can only assimilate a
certain amount of calories at one sitting with the excess calories
getting stored as adipose tissue which is body fat. To have an
idea how to get the food portion size right, measure a fist-sized
portion of complex carbs, protein and vegetables. This is considered
a balanced and nutritious meal and can be eaten 2 times a day
for lunch and dinner. Some examples of food item combination are
brown rice/chicken breast/kale, sweet potato/cod/spinach, quinoa/salmon/broccoli,
brown rice/lean bison/asparagus. For breakfast, why not have some
wholegrain oats or oat bran mixed with some low-fat milk, some
fruits like apples, bananas or blueberries and sweetened with
manuka honey plus 1-2 boiled eggs to start your day. If you're
hungry in late afternoon, consider snacking on some nuts like
almonds or walnuts, this is really healthy and will keep hunger
pangs at bay even with just a couple of these. Picking the right
foods is crucial and of utmost importance for your weight loss
journey and never let yourself starve as this is not the ideal
way to lose weight healthily.
By adhering to these simple tips, you can get started right away
in your weight loss journey. The battle starts at home itself
and you need to pay special attention to your lifestyle and eating
habits, this is where the problem lies most of the time.
All the best,