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). 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 wholegrain oats, eggs, fish, chicken
breast, lean beef, beans, lentils, nuts, brown rice, sweet potatoes,
yams, greek yogurt, skim/nonfat 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.
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,