1. A Balanced Diet
You're working hard to burn off calories at your workouts but it's hard to burn off a bad diet.
- Try to replace normal carbohydrates with complex ones. Complex carbohydrates high fiber products like oats, brown rice, etc will make you feel full even with small servings and don't spike up your insulin level.
- Eating fat will not make you fat. In fact, fat is essential in your diet.
- Proteins are essential.
- Focus on the macros - Carbohydrates (the right kind), Proteins and Fat.
- Cooking medium - Butter, ghee or coconut oil
2. Dietary Rhythm
The key thing is not to skip meals (as I'm sure you've been told often enough!). You need to eat four times a day: morning, midday, 4 PM and 8 PM. This is an important foundation for giving your body a nutritional rhythm." For people wanting to lose a few kilos, the fitness coach generally recommends reducing their fat and sugar intake. He recommends eating very specific foods at different times of the day.
3. Energy in the Morning, Light Meal in the Evening
So what should you eat to lose weight?
Before training, a small protein bar would be a great idea for a good session, and a recovery drink or water rich in mineral salts will allow you to cope with exertion. For further advice and a personalised diet plan according to your objectives, don't hesitate to consult a nutritionist!
4. Reduce Sugar Intake Drastically If You Can't Completely Avoid
You have to be mindful when it comes to sugar. Trust me, this is literally the fastest way to lose weight. The first awareness is that 90% of everything that you eat contains sugar which increases your sugar intake and is that little monster that quietly contributes to you putting on weight. The can of coke that you pick up during lunch or the pasta that you eat for dinner, or even the cereals that you have for breakfast, contains large amounts of sugar and you don't even realize it. The first thing to do every time you head to the grocery store is to check the sugar contents on the pack and the next step is to consciously avoid your regular high-sugar items.
No one can completely avoid sugar and should not also. Eating sugar in its natural form is still fine as opposed to refined sugar which is definitely bad for your health.
5. Drink Green Tea
Drink Green TeaGreen tea has really emerged as one of the best health drinks that are out there. Several studies have shown that the massive range of antioxidants that green tea contains helps burn fat and boosts metabolism + it comes packed with fewer calories.
Right after breakfast and lunch is a good time to have it because your metabolism rate is at the highest. Green tea will ensure that it’s faster further helping you digest better.
6. Use Whey Proteins
Whey protein is highly satiating and keeps you feeling full longer. Due to this, it saves one from hunger pangs and eating unhealthy snacks. Due to this, it has proven to help in weight and fat loss.
People have shown to consume overall fewer calories from food if they consume whey on a regular basis.
Whey protein shifts your calories requirement from high-carb and high-fat food to a lean protein source which helps in maintaining a balanced diet.
Whey protein is not only meant for people who do a heavy workout. It's advised for meeting daily protein need even for people with mild activity levels.
7. Give Up On Junk
You’re continuously wondering how to lose weight fast but you cannot stop binge eating all that junk? Eliminating junk food can significantly reduce the number of calories you consume each day. Even though it might seem like a convenient food choice, there are multiple reasons why you need to cut back. Especially if you’re looking to lose weight.
Junk food has no nutritional value and does more harm than good. Considering how tempting it is, follow a gradual process of quitting. If you still crave then try to make them at home with low-calorie ingredients.
8. Drink Lemon and Honey Water Every Morning
Right after you wake up every morning, drink a cup of honey and lemon in hot water. It’s not much effort but a very very effective method that helps in weight management. Warm A lemon-honey drink increases metabolism. Drinking a glass on an empty stomach gets you in a fat-burning mode right from the beginning of your day.
9. Eat Fruit, Not Drink It
Juice is often considered healthy because it’s natural but it’s important to note that it’s not a low-calorie beverage. 8 ounces of orange juice for instance contains over 110 calories which are equivalent to 2 oranges. On a normal day, you’re not likely to eat 2 fruits but it’s very much possible for you to consume for than one glass of juice.
10. Drink Water Instead of Beverages
Water is naturally calorie-free. Make the habit of drinking water whenever you’re thirsty instead of your regular juices and beverages that contain high calories and sugar.
11. Ten Minutes of Sport Every Morning
Sport at home can also consist of a small set of exercises, which will take you no more than 10 minutes each morning, just before breakfast.
"You don't necessarily need sophisticated equipment," the trainer continues. "With a small 500 mL bottle in each hand, put your arms out to each side and move them in small circles to tone your biceps."
The idea, like with a coffee or a shower, is to make these 10 little minutes a habit for a good start to the day. They will work muscle strength rather than cardio (because you're short on time). They will also wake up each of your muscle groups.
12. Run for 20 Minutes Every Evening
20 minutes daily is sufficient for avoiding the disease of 'couch potatoes whether it’s on the street, in the park, or on your treadmill at home. Running once for 20 minutes isn’t going to do much but if you are consistent throughout the week, you’ll see results soon. Any activity that gets your heart rate up burns fat. Club it with a healthy diet and you’ll lose fat in no time.
13. Do Yoga in the Morning
The sun is rising, the birds are singing and you feel rested and fresh. Doesn’t this idyllic vision inspire you to make the most of it with a good session of early morning yoga?
No. Don’t go back to bed! Believe me. It’s worth it!
Early morning yoga boosts your metabolism by warming up your digestive system, helping nutrients move and metabolize carbs and fats quickly. Asanas in the morning can really help you lose those extra flaps.
14. Do Cardio
Doing cardio is almost unavoidable if you want to lose weight. Although it's easier to do it outside (cycling, swimming, running, etc.), it's entirely possible to work out at home with exercises to get your heart rate going. Here are some examples, since you wanted to know how to lose weight at home
Skipping Rope: boxers are big fans of skipping, which helps you burn off calories really fast. As well as being fun, skipping also builds muscle on the buttocks and sculpts the thighs. It would be a shame not to try it.
An elliptical trainer or exercise bike: although you'll need to make an investment for this one, buying an elliptical trainer or exercise bike will be worth it if you use it regularly.
Step: it's amazing what you can achieve with a simple step!
HIIT: if you're short on time but you still want to burn fat and build muscle, HIIT is for you! This method combines intense effort with short recovery breaks:30 seconds of work and 15 seconds of rest, for example.
15. Commute to Work/School/College on a Bike or Walk
If your workplace, school or grocery store is right around the corner, there’s absolutely no need to take out the car or opt for an auto. Take a conscious decision to walk these walkable distances. And if it’s slightly further away then get yourself a cycle.
Cycling to work will benefit you in multiple ways. The most glaring benefits are of course the fact that you don’t waste extra time on exercise, it fits easily into your everyday routine, it saves you transportation cost, it’s enjoyable and you serve your soul purpose, you lose weight.
If you had to create a list on how to lose weight fast and without much effort, this sound really is your first point.
16. Body Weight Exercises
That's right! With just the weight of your body and no additional equipment, it's entirely possible to exercise and burn fat. There are various very effective methods (Fizzup, Lafay method, etc.), all essentially based on the same exercises. Examples:
Burpees: THE fat-burning exercise! Very popular in CrossFit programs, these use your whole body, by combining squats, push-ups, and jumping. In just a few seconds, you'll be completely worn out, trust us. As well as working your muscles, burpees are a great cardio exercise. The perfect all-in-one!
Push-Ups: this exercise needs no introduction. Get some variety by positioning your hands differently, or make it easier by putting your knees down.
Sit-Ups: again, you'll be familiar with this one. Like with push-ups, you can vary the exercises to target different parts of your abdominals.
Squats: the ideal exercise to work your thighs. Don't hesitate to vary the timing of your rise and descent, to make things harder.
17. Swimming Exercises
It’s not so hard to access a swimming pool these days. Almost all apartments come it with or there’s always a club nearby that allows you the benefit of a swimming pool. While we all enjoy splashing and lazying around in the pool, we cannot ignore the glaring benefits of swimming. You really really want to lose some weight but the idea of lifting weights for hours after work almost feels like torture?
Is swimming a legit workout? It is a fantastic full-body workout with minimal impact on joints. When you're moving in water, every single movement you make works against the natural resistance of the water itself—every pull, every push, every stroke, and kick, requires effort to pushing the water out of the way. That by itself offers an opportunity for a workout. Club it with a few swimming exercises to lose weight and you’re good to go. The water also has amazing soothing benefits for your mind. Now, does it sound like something you'd want to consider even after a long day of work?
18. Nordic Walking - Between Fitness Walking & Running
Nordic walking is an outdoor sport practised for leisure. But be warned, Nordic walking does not involve merely putting one foot in front of the other: it is practised using poles specially designed for this sport.
The poles for Nordic walking are designed to propel you forwards more quickly and use all the muscle groups. Unlike hiking, the poles are not held vertically in front of the body but oriented backwards, like in cross-country skiing.
Thanks to these special poles, movement is fast and the Nordic walker's pace is athletic.
"Nordic walking burns 40% more energy than traditional walking. The natural balancing movements of the body are accentuated, particularly in the upper body. This works the arms, pectorals and abdominal muscles. The effects become apparent very quickly. For people starting or going back to sports, Nordic walking can also be a step on the way to running."
19. Jogging on The Spot
This is an effective workout for older adults. This exercise is in two parts: First. Positioning yourself The Positioning, and the movement
First. Positioning yourself: Stand up with your feet shoulder-width apart.
Second. The movement: Let your arms drop to the sides of your body.
Without moving from your spot, lift your heels up, one after another.
You can keep your hands open or in a fist
Then, start jogging on the spot going a little faster, slightly lifting your knees up higher.
Do this for two sets of 30 seconds, with a recovery time of 30 seconds in between each one.
20. Take the Stairs Instead of the Elevator
Even small behavioral pattern changes can answer your question of how to lose weight fast. Taking the stairs for example. If done multiple times throughout the day, it’s equivalent to a workout routine and the best part is that you don’t even realise that you’re exercising.
21. Increase Your Daily Activities
Do some household chores instead of spending your entire evening on NetFlix. Scrubbing floors, cleaning the rooms, hanging clothes to dry, taking out the trash, walking to the grocery store, getting up to place your teacup back in the kitchen, standing and cooking, taking your dog out for a walk, skateboarding to your friends' house, a game of football or frisbee in the backyard, a weekend hike nearby can all contribute to a more active lifestyle which somewhere cuts out on the sedentary stagnation.
22. Go Dancing on the Weekends
Oh yes! Have fun but lose weight. If you’re spending Friday nights dancing your heart out with your friends, don’t stop. It’s a fast-paced exercise in a short time and most importantly you’re having a lot of fun.
But note, a lot of beer when you go dancing can reverse your efforts. It might not sound like the most fun thing to do but try to stick to lemonade (without sugar of course) during such outings.
23. Transform Housework Into Exercise
How to lose weight at home? Simple! Sport at home starts with using certain household chores to get in shape and work your muscles.
"When you go shopping, carry your bags or packs of water and go up the stairs: that already takes a big effort,"
What really matters is to do it with good posture. Keep your stomach muscles and buttocks engaged, and your chest proud!
Need to vacuum? The same applies. Stand up straight and really throw yourself into it.
Some good tunes will help you find the motivation you need to keep your pace.
24. Sleep an Extra 30 Mins At Night
You deserve that so give that to yourself. A rested body functions better + you’ll be surprised to know how many calories you burn while sleeping. You’re probably thinking that the answer is “not many” but your body is at work using energy even when you’re at rest.
25. Seriously Make an Effort to Cut Down on Stress
It might sound strange but stress is a big weight gainer. (Quite literally, not just in your head). Most people binge eat or smoke when they’re stressed and that does no good to your body. The best way is to organise your life. Eat mindfully, declutter your living space, have a work-life balance, exercise and you’ll automatically feel yourself calming down.
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