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 6 simple tips:
more calories than you consume
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.
One of the easiest and fastest ways to
be able to burn more calories than you consume is to limit your carb intake drastically
because generally people tend to consume excess carbs and this adds calories fast.
When you limit your carb intake, you will focus more on protein and fats thereby
following a keto diet. Carbs are converted to glucose into our blood which is
used as energy for our daily activities and any excess glucose is stored as glycogen
primarily in our liver and muscle tissues but when the latter are saturated with
glycogen, the excess is stored as fat reserves. When your body's glucose level
drops, it will make use of your glycogen stores to supply energy when needed.
The goal of the keto diet is to deplete your glycogen stores and make use of your
fat reserves instead to fuel energy and in doing so, you will burn your belly
fat and lose weight. Some people who go on a keto diet usually have recourse to
a specific type of supplement designed for this nutrition routine like Keto Collagen
Protein Powder With MCT Oil. It's important to note that adhering to a keto diet
is not recommended for an extended period of time.
with some bodyweight exercises
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.
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
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
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.
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.
use of supplements can offer you an upper edge in your quest for weight loss.
I am not talking about fat burners here, but rather using a pre workout. A pre
workout will enhance your workout intensity and performance by boosting your energy
and strength levels and consequently you can train with more endurance, focus,
power and stamina helping you lose weight even faster. A pre workout can come
in the form of powder or capsules and if you are health conscious, opt for a pre
workout without sucralose for peace of mind. Consider also branched chain
amino acids(BCAAs) as these will help your body build and maintain lean muscle
mass, reduce muscle soreness post-workout and drop body fat faster. BCAAs are
available in capsules or powder too and a better and healthier choice would be
choosing a bcaa
powder without artificial sweeteners. I always check ingredients in any
supplement if I intend to buy them and I usually avoid those containing artificial
ingredients such as artificial sweeteners, flavors and colors as I am doubtful
to their long term effects on health with prolonged use.
If you want to
have recourse to whey protein supplements, try the thermogenic whey protein which
is becoming increasingly popular for people who want to burn fat and lose weight.
This type of supplement is like 3 in 1 as you get whey protein, pre workout and
fat burner. 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. There are also other types of protein supplements
you can consume, these include hydrolyzed whey protein, grass fed whey isolate,
whey concentrate, micellar casein, egg albumin and protein blends. Micellar casein
protein for instance is low in calories, slow digesting and will keep hunger pangs
at bay. Having enough protein in your diet will build muscle, kick your metabolism
into high gear and stimulate the fat burning process.
During your weight
loss journey, healthy nutrition is key for rapid weight loss but it can be sometimes
difficult to eat healthily, this is why a nutritional supplement like a protein
bar can be very convenient at times so as to prevent binging and unhealthy eating.
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,