Even if you work hard at the gym and go to a spa to get rid of belly fat, your body shape can never be as slim as expected. So can you find ways to weight loss at home instead of going to the gym or the spa center?
You can find lots of information on how to lose weight at home online. However, not every way to lose weight has a reliable scientific basis. If you want to quickly regain slim shape without having to diet hard, you can apply the following healthy ways to lose weight at home.
How to loss weight at home with protein
When you plan to improve your physique, protein (protein) is known as the “king” of nutrition in the weight loss menu. Your body burns calories while digesting and metabolizing the protein you eat. So a high protein diet can boost your metabolism up to 80 – 100 calories a day.
High protein diets can make you feel fuller and reduce cravings. In fact, some studies show that people on a high-protein diet often eat fewer than 400 calories per day. Even just eating a high-protein breakfast with boiled eggs is a way to lose weight at home already.
Choose pure food
One of the healthiest ways to lose weight at home is to choose whole foods or whole foods (*). This “picky” will help you limit a lot of foods high in sugar, fat and processed foods.
Most whole foods are natural, nutrient-dense and have a healthy calorie limit. You can add to the whole food menu such as:
- Whole grains
- Nuts nutrition
- Vegetables and fruits
- Meat, fish, eggs, milk
- Starch is good for health
(*) Whole food is the food in its most natural state when it has not been processed or refined. For example, if you eat an orange as whole food, but if you make an orange juice with added sugar, it is no longer whole food.
Limit processed foods
Processed foods are often high in sugar, fat and calories like popcorn, pizza, hamburger, canned fish, bottled soft drinks … Moreover, processed foods often create a sense of appetite to stimulate. You eat as much as possible in order to bring more business profits to the store. Fast foods are more likely to cause “addiction” than unprocessed or whole foods.
How to loss weight at home with drinks
You should drink water, coffee (no sugar) and green tea to help lose weight and good for health.
Filtered water: Just need to drink about 0.5 liter of water, you can increase the process of burning calories 24-30% in 1 hour later. The habit of drinking water before eating also helps you reduce the amount of calories absorbed, especially for middle-aged and elderly people.
Coffee: Coffee also works to aid weight loss by increasing calorie burning. When applying this method of home weight loss, you should keep in mind how to drink healthy coffee in moderate doses in the morning or afternoon.
Green tea: The habit of drinking green tea is a healthy way to lose weight at home thanks to the effect of increasing fat burning. Green tea can increase energy consumption by 4% and increase fat burning by up to 17%, especially harmful belly fat.
Avoid high-calorie drinks like soft drinks, fruit juices, chocolate milk and energy drinks. These drinks increase the risk of obesity, especially in children.
Prepare cooking ingredients
When looking to lose weight at home, you should also consider the ingredients for cooking.
Use coconut oil: Coconut oil is high in fat to help boost metabolism, while making you eat fewer calories. Coconut oil may be particularly helpful in reducing harmful belly fat.
Add Spicy Spicy: Chili is a spice containing a compound called capsaicin, which can boost metabolism and increase fat burning. Capsaicin may also reduce appetite and calorie intake.
Store healthy foods
Studies have shown that the food you keep at home greatly affects your weight and eating behavior. The way to lose weight at home is sometimes to simply store healthy junk foods.
In addition, you can prepare snacks to bring to the office such as unsweetened yogurt, fruits, nuts, carrots and boiled eggs. Avoid junk food with processed foods or sweets that will make you gain weight uncontrollably.
Eat lots of fruits and vegetables
Fruits and vegetables are a good source of healthy weight loss foods. This is a high-water, nutritious, and fiber-based food that’s usually very low in energy. You can eat a lot without having to worry about calories. This way of losing weight at home is much preferred by both girls because it helps to shape and look beautiful.
Eat a low-carb diet
Low-carb diets are a proven way to lose weight at home. By following this diet, you will reduce your cravings and limit your calorie intake.
Some foods you should abstain from or limit when using a low-carb diet: sweets, dried fruits, whole milk, starchy vegetables like spinach, potatoes, corn, etc.
How to loss weight at home with probiotics
Probiotics are beneficial live bacteria that improve digestive and cardiovascular health and may help with weight loss. Probiotics can help regulate healthy gut bacteria. They can also prevent fat absorption in the diet, while reducing cravings.
You can add to the weight loss menu of probiotic-rich foods such as yogurt, miso soup, pickles…
How to loss weight at home with dishes
The way to lose weight at home is not only about your diet but also about the dishes you are eating.
Choose small dishes: Several studies show that small dishes will make you eat less, because you cannot put them in a large serving!
Contrast color: You should choose the color of the dishes contrasting with the food to be able to evaluate the diet more accurately. This is a way to lose weight at home that can help you eat up to 30% less.
Practice eating slowly
If you eat too quickly, you can put more calories into your body before you realize you’re full. People who eat faster also have a higher risk of obesity than people who eat slowly. The habit of chewing food slowly can also help increase the hormones that contribute to weight loss.
Brush your teeth after eating
This is a simple way to lose weight at home because you will have less cravings after brushing your teeth. This may be because many people are afraid of the smell of food in their mouths when brushing their teeth. If you find it hard to resist snacking, try this tip.
Combined with exercise regime
How to lose weight at home indispensable cardio exercises and weight lifting exercises.
Cardio exercises: You can choose cardio exercises for weight loss such as jogging, cycling, walking or hiking. Cardio exercises have also been shown to improve many risk factors for heart disease, while helping to reduce body weight.
Lifting exercises: Losing muscle mass is a common side effect of the diet. If you lose a lot of muscle, your body will start to burn fewer calories than before. Weight training exercises will help you prevent this loss of muscle mass.
Think carefully before choosing food
Instead of eating and tormenting your calories, think twice before choosing anything with the following questions:
– Is this dish high in calories?
– Does this dish have a lot of sugar?
– Is this dish greasy?
If the answer is “yes” then it’s best to switch to a different option that is high in fiber or processed in boiled or steamed form!
How to loss weight at home with sleep
The habit of getting enough sleep is very important for the goal of losing weight and preventing weight gain. Many studies have shown that people who are sleep deprived increase the risk of obesity by 55% compared to people who get enough sleep. This is explained by the fact that lack of sleep reduces the hormone leptin (the hormone that plays a key role in regulating appetite) which makes you feel hungry and eat more.
The journey to lose weight requires you to persevere to learn the solutions that suit you. Don’t go on diet, drink tea, lose weight, exercise to the point of exhaustion or spend yourself in a spa if you don’t want to have serious health problems. Set a healthy weight loss goal instead of losing weight fast!