If you want to lose weight at home, then there are many simple ways to do it. You don’t have to go to a gym or spend hours in the kitchen preparing meals. You can also lose weight at home by following some simple tips. One of the easiest ways to lose weight is to reduce your calorie intake. By eating fewer calories, you will start to lose weight. This is especially important if you’re trying to lose weight fast.
These days you surely find 8-10 overweight people around your surroundings easily. Obesity has become one of the most common problems around the globe. And there are plenty of people trying to lose weight quickly. They try crazy things, that do not have any evidence behind them. There are a lot of ‘fad diets’ that only work for some time but eventually, it makes you hungry and you regain what you have reduced. The endless unhealthy tricks claim rapid weight loss like in 10 days or 7 days. But it’s not a safe option.
Obesity brings a lot of health problems such as heart disease, diabetes, high blood pressure, stroke, and difficult physical functioning. Doctors suggest that keeping track of the calories through dietary changes and light excises can help to lose up to half of the kg per week. You just have to follow some tips, keep track of your activity, and record your results.
Here are 10 simple tips that will help you to lose weight that you can try at home.
10 Tips to lose weight at home
Drink water before meals
Drinking water before meals can help to lose weight and makes your weight loss journey easy. Drinking 1 to 1.5 glasses of water boosts metabolism quickly by 25-30% for a period of 1 to 1.5 hours. At the same time water burns some calories.
Drinking water before meals makes you eat less and reduces your appetite so that you tend to eat less. According to a study, people who drank a half-liter of water half an hour before their meals had eaten less than they regularly eat and lose 40% more weight, compare to those who hadn’t drunk.
Don’t skip your breakfast
Breakfast is an important part of the meals in our daily routine. We think not having breakfast is the easiest way to cut down some calories. But it’s just a myth. Most people end up eating more than they eat regularly throughout the day. According to experts, a heavy breakfast provides our body with enough energy until lunch and reduces our hunger. It keeps you on track and you tend to follow the next meal without overeating. It reduces your cravings so that you avoid eating processed food or sweets.
According to studies, people who eat breakfast regularly tend to have lower BMIs thanthose who skip it and they maintain energy throughout the day. So eat some healthier with high protein content breakfast.
Cut-out processed food
Processed foods are packed with a high amount of added sugars, fat, and calories. They contain a high level of sodium and fewer nutrients for the body. Processed food makes you eat more and more and increases your food cravings. They are likely to cause you to eat addictively than home-cooked foods. As a result, you consume more empty calories than you shouldn’t and you gain unnecessary pounds.
Increase protein intake
According to research, a diet filled with high protein helps a person to lose weight. It is anevidence-based strategy to prevent you from consuming more calories. Our body when consumed with a higher amount of protein, burns more calories to digest it. And a high protein diet can also boost metabolism to burn up to 80-100 calories for one day.
Protein makes you feel fuller and controls your appetite. Studies show that a diet with higher protein content helps to control weight and make one eat fewer calories. There are a lot of food options to eat like eggs, chicken, fish, and beans. At the same time, they are low in fats.
Reduce added sugar
Almost every processed foods and beverage contain a high amount of added sugar which can lead to more serious health complications like heart disease, type 2 diabetes, and stroke. Nowadays, people consume a higher level of added sugar than the limit without even realizing it.
The form of the sugar present in these foods is fructose, which the liver converts into fat. These fat cells are released into the blood and cause you to gain weight faster.
Try intermittent fasting
Intermittent fasting is not like continuous fasting for a whole day. It is the pattern of fasting for a shorter period and consuming meals in a shorter interval of time. There are some methods of intermittent fasting that you can try such as the 5:2 diet and 16:8 method of diet. Intermittent fasting helps when followed for some time like 2 to 3 months. It gives remarkable results in weight loss.
In the 5:2 diet, fasting 2 days from every 7 days and cutting down to 500 to 700 calories for these 2 days. In the 16:8 diet method, fasting for 16 hours in a day and eating in only 8 hours duration.
Eat a good amount of fiber
Foods with high fiber content have several potential benefits for the person who wants to lose weight. Fiber helps our body to feel fuller for some hours. Fiber delays stomach emptying, this makes us eat fewer calories naturally. Fiber is beneficial for our good health and feeds our gut’s good bacteria. Healthy gut bacteria are digestion-friendly and reduce the risk of obesity. Fiber foods are beneficial for bloating, cramps, diarrhea, and constipation.
Get adequate sleep
Getting an adequate amount of sleep helps to prevent weight gain. According to research, insufficient sleep slows down the process of converting calories into energy in the body. This is called metabolism. Eventually,the body may store the unused amount of energy as fat, which leads to weight gain.
Studies also show that poor sleep can increase 55% more chances to be obese. Sleep also impacts appetite-controlling hormones such as leptin. It leads to poor appetite control.
Don’t stare at your smartphone when it’s your sleeping time. As the blue light emitted from it decreases the secretion of the important sleeping hormone melatonin.
Eat fruits and vegetables
Eating fruits and vegetables is healthy and can help you in your weight loss journey.
Fruits contain higher water content, nutrients, and fiber too. They are less in calories and contain natural sugarsthat are not harmful to your bodyas compared to processed foods. Due to which you eat more without consuming more calories thus preventing you from causing weight gain.
Studies show that people who balance meals with fruits and vegetables tend to maintain their weight and prevent future gains too.
Do cardio and resistance training
Cardio prevents the body from the risk of heart disease. It also helps to lose weight. Cardio in the form of walking, swimming, jogging, running is a good way to burn excess fat by improving physical health.
You tend to lose muscle mass when dieting for weight loss. Lifting weight will help your body to prevent muscle loss. Muscles make your body stronger and you will be able to do more throughout the day. It will also make you look good in shape and feel better.
Summary
The sedentary lifestyle has made us so lazy that we are not paying enough attention to our day-to-day habits. Even starting with the small change in eating habits by adding healthier and nutritious foods to your diet can do miracles.
It’s not a one-day game but it’s about adopting a lifestyle to become fitter, healthier, and happier.