How to lose weight at home is one of the major concern these days. There are many exercises and diet plans that lead to weight loss at home rapidly. So, in this article, we have compiled the twenty best ways to lose weight at home in no time. Beware that it can be difficult to keep the motivation up to lose weight if you see no results instantly. So, stay motivated and keep following the below-mentioned ways to lose weight at home and you will be rewarded for your patience. Now, let’s look at the twenty ways to lose weight at home.
Table of Contents
How to Lose Weight at Home:
- 1. Say No to Carbs
- 2. Vegetables Should be on Every Dinner Table
- 3. Eat Fruits on Loop
- 4. Cut Back on Fast Food
- 5. Consume more Fibers
- 6. Divide your Meal into Small Portions
- 7. Eat Proteins
- 8. Consume Healthy Fats
- 9. Get your Cardio Game Strong
- 10. Start using Probiotics
- 11. Drink lots of Water
- 12. Sip on Some Lemongrass Tea
- 13. Adios Carbonated Drinks
- 14. Avoid Alcohol
- 15. Have a Proper Healthy Sleep
- 16. Try Fasting
- 17. Eat Slowly
- 18. Be Persistent and Stick to your Plan
- 19. Do Not Diet – Eat Healthy
- 20. Check your Body Weight Regularly
How to Lose Weight at Home:
1. Say No to Carbs
In a low-carb diet, your body starts to burn accumulated fat for energy instead of carbohydrates which leads to losing weight. So, try to reduce the use of carbohydrates, sugars, and, starches. Researches advocate that a low-carb diet can decrease your appetite and that is why your intake of calories reduces (1). Reducing carbs from your diet also decreases insulin level which results to shed extra sodium and water from kidneys (2, 3). This lowers bloating and unnecessary water weight. Related: 15 Food to Avoid During Weight Loss Diet
2. Vegetables Should be on Every Dinner Table
Many studies have shown that consumption of vegetables is linked to weight loss (4, 5). Vegetables like broccoli, cucumber, cauliflower, spinach, lettuce, cabbage, tomatoes, etc. which are low in carbs and high in nutrients, fiber, and minerals should be the essential part of your diet if you want to lose weight at home. Also, these low carb foods contain a low amount of calories and a high amount of nutrients which fulfill the requirements of your body and satisfy your appetite.
3. Eat Fruits on Loop
Fruits have a controversial role in weight loss. Some are a good source of fiber and have low caloric count while some are rich in sugars and are not helpful in weight loss. Besides, the fruits are rich in vitamins as well. Some of the best fruits for rapid weight loss at home are; grapefruit, apples, berries, peaches, apricots, passion fruits, kiwifruit, melons, and oranges. And the fruits which are better be avoided during weight loss are mangoes, avocado (use in moderation), grapes, dry fruits, and bananas. It is better to eat raw fruits, consuming their juice is not helpful in weight loss because the juices don’t have the fiber in them making them rich in sugars only.
4. Cut Back on Fast Food
There are several side effects of fast foods; obesity or weight gain is one of them. Several studies have found a strong association of fast food consumption with weight gain (6. 7, 8, 9). Fast food is loaded with lots of calories. They contain a high amount of carbohydrates and very low fibers. When these carbohydrates are broken down by the digestive system, they release glucose into the bloodstream. This released glucose reaches to every cell and tissue of the body through the blood and is used or stored by the body. If this glucose is not used by the body to produce energy, then it is accumulated on the tissues in the form of fats and results in weight gain. Therefore, fast food should be avoided as much as possible when you are trying to lose weight fast at home.
5. Consume more Fibers
Fibers are essential in weight loss because they are of no nutritive value but make the bulk of the food, hence lowering the caloric intake. Several studies have proven that dietary fibers may slow stomach emptying, make the stomach expand, and promote the release of satiety hormones (10, 11, 12). Besides, it also reduces the absorption of fats and cholesterol and makes glucose enter the blood in a slow but more constant way. Due to this, the body deals with the available sugar in a better way and reduces fat absorption and promotes weight loss in the most natural way.
6. Divide your Meal into Small Portions
Mindful eating is a key tip to lose weight at home. Eating wisely is more preferable than eating less. Divide your meal into small portions of the diet which contain all the important nutrients necessary for the body. Have any kind of meal you want including rice, cereals, bread, saturated fats, etc. but eat them in limited small quantities. A study has shown that using smaller plates helps you eat less because it changes how you see portion sizes (13). Always eat only when you feel really hungry. Mostly, people have 2 to 3 meals per day and some snacks in between. Having 2 to 3 meals containing useful nutrients is fine but snacks can cause weight gain because of extra calories. To lose weight refrain from snacking.
7. Eat Proteins
Protein is a very important part of almost every diet plan. Research proved that having a great deal of protein may accelerate the burning of calories by 80-100 calories per day (14). Rich protein diets can minimize your hunger pangs and cravings of food and make you feel full. Protein-rich food i.e. meat (beef, chicken, mutton), protein-rich plants (beans, soy, and lentils), seafood, and eggs should be the crucial part of your diet to lose weight.
8. Consume Healthy Fats
Fats are considered to be harmful when you are on a diet, but this concept is not right all the time. You can not cut back on carbs and fats at the same time because these two are the source of energy for the body. If you cut them off at the same time, then it results in weakness, cravings, and fatigue, and makes it harder to stick to the diet plans you made. Healthy fats are very important to add to your diet because they keep your body warm and support cell growth. Healthy fats like clarified butter, lipids containing omega unsaturated bonds, such as olive oil, palm oil, etc. are healthy but not too much.
9. Get your Cardio Game Strong
Exercise works as a catalyst when you are on a diet. Exercise increases your metabolism and consumes your stored fat as a fuel to get energy for the activity. Cardio workouts i.e. skipping, cycling, jogging, running, walking and swimming are very effective in speeding up the fat-burning process which leads to the shedding of extra fats and makes you physically fit.
10. Start using Probiotics
Probiotics are healthy alive bacteria that help in digestion and prevent gastrointestinal diseases. Every person has a different microbiome in his gut; the microbiome in obese people is different from that in a normal-weight person and is capable of extracting more energy from the food hence promoting weight gain. A study has shown that consuming probiotics recover the healthy microbiota in the gut which helps in weight loss by limiting fat absorption, the most effective probiotic in this regard is Lactobacillus gasseri (15).
11. Drink lots of Water
Drinking water can be very helpful in losing weight at home. If you drink water excessively, it boosts your metabolism and purifies your body. It also decreases your appetite and makes you eat less and results in weight loss naturally. Several studies have found drinking water is associated with weight loss (16, 17, 18, 19). Water acts as an Appetite Suppressant, so when you drink water before a meal it makes you feel fuller and you eat less which reduces your caloric intake. Some research stated that if you drink water before a meal, it reduces the intake of calories by 75 calories per meal (20, 21). Add a slice of lemon in a glass of water, it not only adds taste to water but also very fruitful in losing weight, because it contains pectin which reduces your cravings for food.
12. Sip on Some Lemongrass Tea
Among all other herbal teas, lemongrass tea is the best useful option to lose weight. It has a sweet, citrusy taste and mild odor of lemon which makes it delightfully healthy. It contains comforting effects that soothe your stomach and improve your digestive functions. It accelerates your digestion process and helps to digest food easily. In ancient times, lemongrass tea was used as a remedy for all digestive problems like indigestion, stomach burning, constipation, and bloating. It acts as an antioxidant, detoxifies your body from toxic elements, and maintains fluid retention. Lemongrass tea boosts your metabolism and helps to make digestion better which results in the burning of calories and a more effective weight reduction. Related: 15 Best Home Remedies for Weight Loss in 2 Weeks
13. Adios Carbonated Drinks
Carbonated beverages are rich in sugary elements which makes them unhealthy for the consumers. It can be assumed that sugar-sweetened beverages and carbonated drinks can be the cause of gaining weight. Several studies advocate that such kinds of drinks are the key contributor to obesity and overweight (22, 23, 24). These drinks also develop unwanted belly fat that makes you look unattractive and can be the cause of many cardiovascular diseases. If you want to get rid of unhealthy belly fat and want to have a slim fit and body, then you have to reduce the use of carbonated drinks. Studies suggest that drinking one less drink of such kind per week may lead to loss of weight. Researchers discover that if a person cut off one can of carbonated drink per week, they gain 1 pound less weight than the person who keeps on drinking.
14. Avoid Alcohol
Alcohol does the same as carbonated drinks. Alcohol is very high in calories but lacks nutrients which makes it a cause of weight gain. Use of alcohol affects your digestive system negatively and puts stress on your stomach and intestines which compromises the secretions of the digestive system which in turn affects metabolism and weight management. Therefore, the consumption of alcohol can be the cause of weight gain and it is hard to lose weight at home if you do not stop the consumption of Alcohol.
15. Have a Proper Healthy Sleep
Proper healthy sleep of 7-8 hours is very important to lose weight because poor sleep makes you gain weight. According to a study, sleep duration less than 7 hours tend to gain 55% more weight in adults (25). It shows that good sleep is quite important if you intend to lose weight. If you have poor sleep then you have more chances to gain weight because sleep has an impact on two hunger hormones; Ghrelin and Leptin (26). Ghrelin releases in the stomach and sends signals to your brain that you are hungry. In other words, it increases your appetite which can cause weight gain. On the other hand, leptin releases from the fat cells suppress your hunger and send signals to the brain that you are full. You do not feel much appetite and eat less which leads to weight loss. When you do not have proper sleep, ghrelin is released more, and leptin is released less by the body which makes you feel hungry and you tend to eat more. It results in weight gain instead of losing it. So, do not neglect proper sleep of 7-8 hours if you want to lose weight at home.
16. Try Fasting
Intermittent fasting or alternate-day fasting may be a choice for achieving the weight loss goal at home (26). In intermittent fasting, one consumes food a short period and then observes a fast of 12-15 hours. This increases the hunger and thirst on one hand but promotes toxin removal on the other. This plan of dieting enables the body to take rest before the digestion process and this makes the gut focused on absorbing what is healthy. This diet plan should be observed very delicately because one can consume lots of food at the time of breaking fast. But when observed, it is one of the best techniques to lose weight without doing much.
17. Eat Slowly
Eating in a hurry can cause a lot of digestive disorders which leads to disturbing your weight management and results in weight gain. On the other hand, eating slowly can make you lose weight faster. While eating slowly, you chew the food thoroughly which reduces the calorie intake and helps in weight loss naturally. Studies show that people who eat slowly and chew the food properly before swallowing have fewer intakes of calories than the people who use to eat quickly (27). So, if you intend to lose weight at home then make a habit of eating slowly and chewing the food thoroughly.
18. Be Persistent and Stick to your Plan
It is a key point in losing weight efficiently. A person who remains persistent in following his diet plans and exercises and sticks to his aim of losing weight can easily shed extra pounds of unwanted fats. If you do not follow the plans you made, then you are not able to lose weight because it requires efforts to achieve your target.
19. Do Not Diet – Eat Healthy
Dieting harms the body and rarely helps in losing weight instead, it makes the body deficient in nutrients which only harms the body. Eating a healthy diet, on the other hand, promotes growth in each and every cell. Dieting puts the body in starvation whereas healthy and care eating prevents starvation but promotes weight loss. Unhealthy foods such as refined and processed foods should be avoided, only fresh and nutrient-rich foods should be consumed. Related:
20. Check your Body Weight Regularly
Before starting a weight loss plan, set a target for yourself, and challenge yourself to achieve it. Check your weight daily to keep an eye on the progress you achieve. The study suggests that a person who checks his weight regularly is more likely to lose weight and keep it off for a long period (28). It also makes people mindful of their goals of losing weight and they focus more on their plan of losing weight. Losing weight seems like a mountain to climb but it’s not that tough. Just a few changes in your life, like a healthy diet, regular work out, no beverages, etc. and you are good to go. To lose weight rapidly, stay determined, and follow the tips. Related: 20 Best Foods for Weight Loss