15 Proven Ways To Lose Weight Fast At Home
It can be a really difficult task to lose 10 pounds, even though we live in a day and age where you can lose weight with weight loss supplements, a fitness program or other diets.
Still, most of us find these things very difficult and boring and they usually offer short-term results. So, if you want to lose weight in a healthy way and keep it, you need to follow a healthy lifestyle with a balanced diet and regular exercise.
How to Lose Weight at Home Fast?
Weight Loss Without Dieting
The first thing that comes to mind when talking about weight loss is diet. Actually, diet and weight loss are related. Oftentimes, you want to lose weight so much that you starve yourself in the process and you lose all the vital nutrients that your body needs.
A lot of diets our there promise quick weight loss, however, following them is not everyone’s cup of tea. However, you need to know that there is no need of following a strict diet program to lose weight. All you need is to follow a healthy lifestyle. So, just follow the steps below and it will be no problem.
1. Have a Nutritious Breakfast
It is not a very good idea to skip breakfast if you want to lose weight. It is the first meal of the day which sets the bar for the energy levels for the entire day. Do not skip it. If you do, it will make you feel weak and your hunger cravings will only increase and cause you to overeat at lunch. Thus, start your day with a nutritious breakfast. You can have a bowl of wholegrain cereal, yogurt, fruit, or low grain milk. Some studies have shown that people that eat breakfast have lower BMIs (body max index) than those who skip it.
2. Do Not Skip Meals
If you want to lose weight, make sure you do not stay more than 5 hours without eating. This will slow down your metabolism. You do not have to eat a lot, but make sure you have three meals in a day, with a healthy snack between lunch and dinner.
3. Do Not Have Breakfast Until 10 AM
If you do not have metabolic or blood sugar concerns, then you can be without food from 8 pm until 10 am. This is so-called intermittent fasting, or just going for short periods without food. This can help to improve the levels of Human Growth Hormone (HGH), especially if you are over 25. It will also increase the lean muscle mass and it will diminish fat.
4. Have Dinner By 8 PM
You need to have dinner before 8 pm and you should not eat anything after this time. This is because the release of our digestive enzymes and the function of our digestive tract slows down and it leads to the slowing down of the metabolism. Thus, we need less energy. This means that having dinner by 8 pm or within 3 hours of bedtime can prevent bloating and you can properly digest your food. If you cannot resist this, you can have some herbal tea and you can brush your teeth to switch off your mind from eating.
5. Chew Your Food Properly
If you chew your food for a longer time, it will decrease the tendency to overeat and it will give the brain more time to receive signals from the stomach that it is full. This will make sure the food is digested as it should and it will limit your portion size as well. Just chew your food at least 30 to 50 times.
6. Have Fruits Before Meals
To have a fruit on an empty stomach will make sure to detoxify your system and give you a lot of energy to lose weight. So, eat fruits 30 minutes before any heavy meal so that they will digest quickly.
7. Avoid Overcooking Your Meals
Overcooking food will kill or reduce the nutrients in your meals. If you do not eat enough, you will not be satisfied and you will experience food cravings. So, make sure to eat raw foods in the form of salads and sushi. Vegetables can be steamed, baked, blanched or grilled, while the meat and fish can be baked. You should avoid microwaving your food.
8. Drink Plenty of Water
Water is great for detox, keeping you hydrated and full. Just substitute all the sweetened drinks you drink for water and you will stop your body from loading with calories. Moreover, you can add some flavor to the water as well if you add a bit of lemon or lime juice. If you drink water instead of liquid calories you can shed at least 1 to 3 pounds in just 7 days. If you are feeling hungry after a meal, have a big glass of water to keep you full.
9. Have Proper Sleep
If you are sleeping properly, it will make a big difference in losing weight. Just make sure to get the right amount of sleep at least 8 hours at night, and 2 hours nap in the day. This will give the right amount of time to your body to kill all the fat and start over with a new portion in the body. It will make it much easier to lose weight.
10. Indulge In Regular Exercise
Apart from taking care of the food that you eat, you need to exercise regularly to lose weight. Naturally, you do not need to spend hours at a gym. However, do some moderate exercises at home. You can do some squats, triceps push-ups, plank crawl, walking lung, side plank, leaps, and extensions. You can do these from the comfort of your own home.
11. Indulge In Sports Activities
These will be effective because they include all your body muscles and make you burn calories. You can try outdoor sports like downhill skiing, basketball, soccer, elliptical trainer, cycling, swimming etc are great calorie busters.
12. Practice Yoga
Yoga is great if you want to keep both physically and mentally fit. Pilates also, They are low-intensity workouts that can burn calories and make you feel refreshed and energized. You can do different poses which can aid with weight loss.
Weight Loss With Diets
13. Burn More Calories
If you want to lose weight in a more effective way, you need to burn more calories than you eat daily. This will help you lose 1 to 2 pounds in one week. If you restrict your caloric intake to 1050-1200 a day and do an hour of exercise, it will make you lose 3 to 5 pounds in the first week. So, just restrict eating high-calorie foods and beverages. Low-calorie diets will cut the caloric intake to 15% to 25% and focus on the consumption of complex carbs like whole grains, vegetables and fruits and low-fat protein like meat, fish, and poultry.
14. Special Diets
There are low carb diets like the Atkins diet which can restrict the consumption of carbs. With these diets, overweight people consume more carbohydrates which can cause the body to release insulin. The body will produce glucose to control the insulin which will get converted into fat. These diets insist on consuming proteins, soy-products, fruits, vegetables and nuts. They do not completely eliminate carbs but restrict them.
15. Balanced Diets
Finally, you need to minimize the consumption of starches, added sugar and animal fat from meat and dairy products. If you want to lose weight quickly, you should consume a balanced diet with fruits, vegetables, egg whites, skinless poultry breasts, fish, non-fat dairy products and 95% lean meat. Ensure to get all the vital nutrients that your body needs to maintain its ideal weight. Given below is a specimen diet chart for weight loss.
|Breakfast||Toast, banana, wholegrain cereal with skimmed milk and fruit, low-fat yogurt||Carbohydrates, fat, and dairy|
|Lunch||Sandwich with wholegrain or multigrain bread, vegetable salad, lean chicken or butter fried eggs, a glass of milk||Complex carbs and protein|
|Snack||Fruits and veggies, natural yogurt and berries, a handful of nuts, low-fat dip||Protein, dairy, and complex carbs|
|Dinner||Brown rice, lean meat, scrambled eggs, fish||Proteins and a small number of carbohydrates|
There are different diet plans that can help you lose weight quickly. If you want to diet, you can pick the one that suits you. Good luck!