If you’re lost, tried it before but didn’t quite make it or not happy where you are, look no more further! Here are some simple yet scientifically most effective tips & tools to lose weight and look & be healthier.
How to lose weight fast at home in a doable way
While you use the term “Fast” in case of weight loss, you must need to know it is dangerous to your health to burn fat very fast since there are a lot of issues related to weight loss that need to get along in a balanced pace, now you might have a question like “how fast should i lose weight?” Well the answer differs from person to person.
The best way to lose weight with out causing any harm to your both meantal and physical states is to follow the ever green and scientific rules. They are –
1. Eat the right food that helps lose weight
If there ever was one, single secret, to be healthy it would be this. Eat the right food in right Period. Eat only what’s been given by mother nature. Avoid anything that’s not in the shape or form, you can find on trees or fields.
Anything that comes in packages and list more than a few ingredient, avoid it. Anything that does not resemble its original form, avoid. The list would be endless but all sorts of junk food, sweets & desserts, fast food, readily available cheap food is a no no.
Fresh vegetables & fruit, meat & fish, dairy, nuts, eggs and healthy grains that’s all you need to lose weight at home. Some homemade smoothie recipes for weight loss can ease your weight loss effort in this step.
Here’s the second best secret folk. Exercise! Human bodies are programmed to be active & move and even the best diet plan in the world is missing the other half without exercise.It doesn’t mean you have to spend an eternity on a treadmill if you don’t enjoy it. Go for a walk with your spouse, pick up your favorite sport with friends, help your neighbor with the yard work, do what you love as long as you do it!
Use the empty space at home. Pushups, squats, lunges, planks, crunches are all bodyweight exercises that don’t need anything special.
Or if you are too busy to manage that time for exercising, you can lose weight fast by using best treadmill for home.
If you were only going to pick 2 tips, let it be number 1 & 2. There are no shortcuts when trying to lose weight & be healthy, and these will set your foundation strong.
3. Don’t buy Junk
While at your grocery shopping, avoid buying stuff you don’t need. Don’t even stop and stare at the junk food aisles. People are a lot more likely to eat unnecessary food if they’re available at home at an arm’s reach. Just don’t waste your health & money on them. It will ease your weight loss effort.
4. Reduce portion size
Counting calories is a sure fire way of controlling what you eat but it’s not the only way. Reducing portion size is a lot less complicated and can yield the same result without the hassle of counting numbers. In the end, all one need is to consume less than they use and roughly reducing portions fits the bill perfect
Start by eating about 2/3 of what you normally eat and adjust from there when necessary.
5. Drop the carbohydrates & Sugar
It’s now very well documented that carbohydrates & sugar are more likely to be stored as fat. They cause the body to secrete the hormone insulin, aka the storage hormone, which if not put into good use, will be stored as fat.
Completely avoid added sugar and go for natural sources of starchy carbohydrates. Sweet potatoes & other roots, rice and oatmeal are all good sources. Limit them to a single meal per day and watch the magic happen
Protein molecules, due to their nature, need more energy to be processed compared with the rest, aka the thermic effect, hence your body spends extra calories while metabolizing it. Plus it does not spike insulin as much as sugar or carbohydrates and can make you feel more satiated.
Increase your protein uptake through meat, fish, eggs, dairy and nuts. Don’t pick extremely fatty cuts and try to include them in every meal
7. Don’t Fear Fat
For the last few decades, fat has been demonized by being more calorically dense than carbohydrates & protein but it’s far from truth. Eating fat does not make you fat. Fat is a crucial nutrient for our bodies to function and lack thereof, we would die. It’s a slow absorbed molecule which won’t elicit big insulin surges and will keep your satiety up.
Keep away from commercialized products that usually come in big plastic bottles and go for organic, cold pressed variants of olive oil, butter, coconut oil for cooking.
8. Eat more vegetables
They are not your all time favorite, neither mine but vegetables do make you feel fuller due to its fiber content while having negligible amount of calories. The micronutrients (vitamins & minerals) they contain are almost responsible for every metabolic pathway that your body goes through and utmost vital to be healthy and fully functioning.
Load them up, aim for at least 5 a day, the more probably the better. Broccoli, kale, spinach, cauliflower, green beans are to name few. Keep in mind that generally the darker the color, the more nutrients it will contain.
9. Don’t Cut Fruit
Some claim eating fruit is likely to make you fat due to the fact that it’s mainly sugar. Although it’s true, fruit will also have plenty of fiber, vitamins and antioxidants and it’s almost impossible to over eat it.
It is unheard of someone putting on weight because they ate lots of fresh fruit. However stay away from all the bottled fruit juices since they lost pretty much all their micronutrients and come with a lot of added sugar. If necessary juice your own fruit fresh.
10. Increase Fiber
Dietary fiber regulates your blood sugar levels by slowing down digestion and make you feel fuller. It also have anti cancer properties, while saving effort in the bathroom, win- win!
Try to increase your fiber intake via vegetables and legumes. Include in every meal and they should do the trick
11. Stop Drinking
Or at least reduce it. Alcohol is the second most calorically dense molecule with not much nutritional value. People also tend to eat more while they are drinking. Enjoy it here and there but know that the more alcohol you drink, the more you move away from the goal of losing weight.
Drink more water! Water is the basis of every chemical process in your body, including fat loss. A water starved body will not fully function and can’t maximize fat loss. On the other hand water is filling and can be a perfect appetite suppressor, keeping hunger at bay.
Aim to drink between 3 to 4 liters of water a day, every day. Drink before and after you eat to fill up the stomach
13. Drink coffee & green tea
According to the study published in American Journal of Clinical Nutrition, drinking green tea & coffee shown to increase metabolism through caffeine, which can speed up burning calories and is present in both (Nagao et al., 2005). Plus caffeine is a good appetite suppressant.
also learn health benefits of coffee.
Green tea has additional compounds such as flavonoids and catechins, which are believed to help with weight reduction but coffee will have more caffeine gram to gram and other bioactive compounds.
Both are good to give you an extra kick loosing fat so you can mix and match. Try consuming them before exercise to further increase fat loss.
14. Train Fasted
Training Fasted means exercising on an empty stomach. According to research, depleted muscle glycogen after a night’s sleep, might cause your body to access fat stores easier rather than fueling them up again with breakfast (Gonzalez et al., 2010).
Go for a walk, jog or do bodyweight exercises after you wake up, long before breakfast. Combine with coffee & green tea before exercise to scorch the fat even more.
15. Don’t eat bland
Healthy food doesn’t taste good, is an often misconception. Consuming not-so-good-tasting food can work in the beginning but it’s unlikely to work in the long run. People who don’t enjoy what they eat, most likely won’t stick to it forever.
So spice things up. Chilis, ginger, cinnamon, black pepper all contain no calories but plenty of micronutrients and will make your food tastier.
A dash of lemon juice, different vinegars, chopping a few cloves of garlic here and there will also light up your taste buds with no extra calories
16. Stop Snacking
Common snacks that are found in the markets are almost always filled up with sugar, unhealthy fats and chemicals. Not only they’re likely to cause you overeat with not much nutritional value, they will also cause unnecessary insulin spikes throughout the day.
Try to eat 2-3 regular meal. If necessary take snack once. Nuts, raw vegetables, cucumbers, carrots or fresh fruit are few good choices. Avoid night-time snacking, it’s unlikely that it would be put into good use and end up as a part of your belly
17. Lift Heavy
Lifting weights alone is not going to make or break your fat loss, however it’s a very effective tool in your arsenal. It will make you more muscular, hence will burn more calories at rest, plus stronger bones & a better look.
Do compound exercises like squats, dead lifts and presses that work the entire body. Lift them with high intensity and heavy 2-3 times a week.
18.Watch out for hidden calories
Many food items will have ingredients that you don’t even realize they’re in them, coming mainly in the form of sugar, oil and other additives that are likely to make you eat more. Reading the labels is a surefire way of noticing them but it’s almost impossible to do it when at your favorite coffee shop or in a restaurant. As a general rule of thumb avoid;
Ketchup, coffee & tea with sugar or cream, ‘low fat’ label products with sugar, salad dressings, and soft drinks
19. Avoid Frying
Avoid using excess oil while cooking. Go for other options such as grilling, baking, poaching or boiling and save the calories
In order to maximize fat loss, getting quality sleep is must. Scientists found that sleep deprivation can increase appetite and decrease insulin sensitivity, which is perhaps the number one reason for obesity overall (Leproult et al., 2010).
Aim for at least 7-8 hours of quality sleep a day
21. Cook your own food
Eating out once in a while is very enjoyable and part of a social life however don’t make it routine. It doesn’t give you the power to choose what will be on your plate and is likely to include unnoticed calories. Try not to make it an everyday activity but do enjoy when happens
22. Train at High Intensities
High intensity training means working around 75-85% range of your maximum heart rate or above. The beauty is our bodies will keep expending calories long after exercise, which is called EPOC(Excess Post-Exercise Oxygen Consumption), hence may lead to greater fat loss throughout the day. It saves a lot of time as well since you can’t keep it for long.
The options are endless. Alternate between 30 seconds sprinting followed by 60 seconds jogging. 30 sec cycling as fast as you can follow by 30 sec normal speed. As many pushups as you can with as many squats you can. Go for 6-10 rounds. Be creative and make sure it’s a challenge!
23. Train at lower intensities
People often think high intensity exercise is the most efficient way. They may have a point but it’s never that black and white. Having a good base of aerobic capacity is necessary to build things on. Also it still is a decent way of burning fat, especially for people who don’t have the capacity to increase the intensity, especially older or injured people. Plus they can be implemented at your house/basement easily and don’t need to go outside for working out.
Treadmills and bikes are your friend. Once started, aim for at least 30 minutes of running or cycling. 30 minutes to 1 hour, 2-3 times a week combined with higher intensity work is perfect.
24. Get outside
Go outside! Don’t sit at home on weekends. People who tend to sit at their sofa in front of TV are also the ones who tend to over eat. Go for a walk, see a friend, get some fresh air, and be with nature. Don’t cure your boredom with food
25. Take Time to Eat
Eating slower makes you realize whether you’re full or not. Research believe people who eat slower are more conscious when full and consume less calories overall.
Food is not only for gaining/ losing weight but it’s also a big part of social life. So bask in it, share your time with family and friends, talk with each other and laugh. Enjoy the occasion.1
26. Get your Vitamin D
Although the science is not clear cut, obese people tend to be deficient in vitamin D. It’s also observed that people with higher blood levels of vitamin D managed to lose weight quicker than the ones didn’t. So unless you’re living on equator, which the vitamin itself can be synthesized from sunshine via skin, it could be worth checking your Vitamin D levels. Otherwise 20-30 minutes under direct sunlight shall suffice.
27. Take your Fish Oil
Omega 3 fatty acids (EPA & DHA) in fish oil show plenty of benefits, few to do with losing weight but almost all to have a good functioning body. It may reduce cellular inflammation and insulin resistance, which may in return help to shed extra fat (Noreen et al., 2010).
1-1,5 grams of EPA & DHA a day is a base point to start.
Believe in yourself. There is absolutely no reason why you can’t succeed. Do whatever gets you inspired. Hang a picture of your dream body, wear old tight clothes that don’t fit to see how it feels, write your goals down on your wall, share your progress with other people, do whatever gets you inspired. Be internally motivated; remind yourself why YOU want to do it not because what the norm is. Don’t listen to haters or people who try to pull you down, pity them because they don’t have the courage to change things they aren’t happy, unlike you.
Finally please do me a favor and post down anything you wonder or struggle so I can help!
Photo Credits : By (freedigitalphotos.net)
#3 Serge Bertasius Photography.
#4 Stuart Miles
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- Nagao, T., et al. (2005). Am J ClinNutr 81(1): 122.
- Shah, M., et al. (2014). Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects
- Leproult, R., & Van Cauter, E. (2010). Role of Sleep and Sleep Loss In Hormonal Release and Metabolism. Endocrine Development. 17:11-21
- Noreen, E., et al. (2010) Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition, 2010, 7, 31.
- Gonzalez, J. T., et al. (2013) Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. Br J Nutr. 23:1-12, 2013