Post-October, one is often ridden with anxiety about piling on those extra kilos. After all, we tend to get carried away by the festive fervour. To lose weight can become critical. With constant dos and parties around this season, it’s easy to go off the mark with your daily exercise schedules and meal planning. The office scenario doesn’t help either. Modern corporate lives have led most people to spend a lot of time at their desks, fervently typing on their computers or pouring over documents.
While a sedentary job can lead to several issues related to weight and the heart, it can also have an impact on your mental health. Poor posture is one of the culprits, but there are other issues as well. Most think that hitting the gym is the only solution to lose weight, some get bogged down due to paucity of time, while some find the idea simply boring. But it’s simply a myth that one needs to undergo an intensive workout at the gym to lose weight. It can be achieved within the confines of your home with a few alterations to your lifestyle.
We bring you a list of activities and that can help you build your physical strength and lose weight at home. Read on to know how to lose weight at home while battling all these challenges.
Yoga to Lose Weight at Home
While there are a zillion YouTube videos and tutorials, it’s advisable to first learn from an expert before continuing the practice. You can call an instructor home to reap maximum benefits. Thirty minutes of yoga at home is often more beneficial than intensive hours at a gym. Make yoga part of your morning ritual. This means getting to bed earlier so that your yoga routine is not hampered due to a lack of sleep.
Tip: Listen to your body and understand what it needs on a particular day. Plan the routine and move at your own pace. If you are fatigued, you may want to follow a more relaxed and rejuvenating yoga plan that day. If you’re feeling energetic, a more intensive yoga workout may feel more rewarding. Sun salutation or Surya Namaskar is the best way of practicing yoga because it puts together asanas that involve and exercise different parts of the body.
Don’t Skip Breakfast if Weight Loss is What You’re Seeking
Many people make the mistake of skipping breakfast in a bid to lose weight. They think it is a great way to cut calories, but they usually end up eating more throughout the day. Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the office.
Tip:Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Do More Around The House To Lose Weight
Like they say, you don’t have to look too far for inspiration. Glance around for dirty dishes, a stacked laundry bag, crunched shirts calling for ironing, and dusty floor and windows. Doing these household activities will not only tidy your surroundings but also those extra kilos.
Tip:Don’t try and do everything but focus on areas that need immediate attention. Put on some favourite foot-tapping music and convert the boring chores into an effective workout plan.
Nurture Your Green Thumb To Lose Weight
Take care of your garden and nature will ensure that it returns the favour. Planting, weeding, crawling—all these activities during gardening can help you burn over a hundred calories in a short span of about half-an-hour. So, give that tummy fat some rest and let your plants grow.
Tip: Try and get to gardening during the early morning. This way you’ll get some fresh air, that much-needed Vitamin D since that’s best soaked in during those hours while keeping yourself fit.
Watch Your Nutrition to Lose Weight
Physical strength cannot be gained or maintained without adequate nutrition. You need to have a diet rich in all elements, including protein, vitamin, calcium, carbohydrates and other nutrients. Ensure you get a good helping of them.
Tip:Include milk and other dairy foods like cheese, paneer, and yogurt in your diet for calcium. Green vegetables, soya beans and its products including tofu, nuts and many varieties of fish and seafood are also great sources of nutrition.
Limit Your Sugar Intake to Lose Weight
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. Our average consumption is about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realising it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product contains. It increases your risk of obesity by 60 per cent.
Tip:Stop ingesting liquid calories from beverages like fruit juices, chocolate milk and energy drinks. Also, cut down sugar in coffee, tea and milk. It’s important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.
Get Enough Sleep
Just like exercise, getting enough sleep is extremely important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55 per cent more likely to become obese, compared to those who get enough sleep. This number is even higher for children. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
Tip:Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
Eat Fibre-Rich Food To Lose Weight
Fibre-rich foods may help with weight loss. Foods that contain water-soluble fibre may be especially helpful since this type of fibre can help increase the feeling of fullness. Fibre may delay stomach emptying, make the stomach expand and promote the release of satiety hormones. Ultimately, this makes us eat less naturally, without having to think about it.
Tip:Many types of fibre can feed the friendly gut bacteria that are linked with a reduced risk of obesity. Just ensure to increase your fibre intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhoea.
Drink Plenty of Water to Lose Weight
There is no substitute for water. It’s the elixir and helps solve a lot of problems on its own. Drinking 0.5 litres of water may increase the calories you burn by 24–30 per cent for an hour afterwards. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. One study showed that drinking water half an hour before meals increased weight loss by 44 per cent in over 3 months.
Tip:Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar. You can make a concoction of lemon, mint and cucumber for added benefits.
How To Lose Weight at Home: FAQs
Q. Is it healthy to include protein in every meal?
A. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
Q. Do I need to count calories and be strict about portion control?
A. It is not necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. The main goal is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.