Obesity is a complex disease involving an excessive amount of body fat. Being overweight is one of the most common problems in the modern era. As per a study by the World Health Organisation (WHO), in 2016, more than 1.9 billion adults were overweight. Of these, a staggering 650 million were obese. It is no surprise that being overweight can lead to several health risks and adverse effects. In this article, you’ll get the answer of the question that how to lose weight rapidly at home?
Here are some tips that you can follow or you can add in your daily routines for lose weight rapidly at home.
1. Drink More Water
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.
Research shows drinking more water is associated with weight loss independent of diet and exercise. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy. According to World Health Organisation(WHO), we should consume 8-9 glasses of water in a day, also we should drink it sip by sip or slowly.
2. Eat proteins and veggies
Protein is an essential nutrient for health. Including protein in diet helps decrease hunger, increase satiety, boost metabolic rate, and preserve muscle mass. However, when it comes to diets, one size doesn’t fit all, and what works for one person may not work for another.
A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines.
3. Go for 5 meal plans
Breaking your diet in 5 meals is very efficient for your weight loss journey. This 5-day healthy meal plan for weight loss can help not only shed weight but also prevent and control heart disease, diabetes, and high blood pressure. Five meals a day equals breakfast, mid-day snack, lunch, evening snack and dinner to do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.
When you eat 5 meals a day, you can feel Less hunger and overeating, More energy & a positive outlook, stable blood sugar, Less cravings for unhealthy foods.
4. Avoid junk food
To avoid temptation or cravings for junk food, the best option is don’t stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. you can chew sugar-free mint gum when you get a craving for junk food.
You might even consider designating one day of each week as a “cheat day” so that you can eat some of your favorite foods on that day. But mind the calories while eating, you can control the portion of it so that your weight loss jouney doesn’t effect too much.
5. Take small portion at a time
Small portions of food intake is easily digestible than larger portions. Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 15-20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. It helps you to lose weight rapidly.
6. Don’t skip breakfast
Breakfast is perceived as healthy, even more important than other meals. It is claimed that breakfast helps us lose weight, and that skipping it can raise our risk of obesity. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. So skipping breakfast will not help you lose weight.
7. More physical activity
Being active can help you lose weight and keep it off. When you’re active, your body uses more energy (calories). When you burn more calories than you consume, you lose weight. When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss. Exercising at any time is good for you, but evening activity may be particularly beneficial since your metabolism typically slows down towards the end of the day.
8. Eat more fiber
Eating more foods rich in fiber can be an effective strategy to lose weight. Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. It slows down the digestion and increases satiety, you can feel full for a 2-3 hours. It can help you better manage your insulin and blood sugar response to food. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. This help to lose weight rapidly.
9. Avoid alcohol
Calories from alcohol are empty calories, as they do not help the body to meet its nutritional needs. Excess alcohol consumption can lead to what is known as alcoholic fatty liver. This condition can damage your liver, affecting the way your body metabolizes and stores carbohydrates and fats. Changes in the way your body stores energy from food can make it very difficult to lose weight.
10. Reduce sugar intake
Reducing sugar intake may improve a person’s health. Excessive sugar consumption causes several harmful health conditions like obesity and metabolic syndrome, heart disease, type 2 diabetes, high blood pressure, high cholesterol, chronic inflammation, dental plaque and cavities. Reducing the amount of sugar in the diet can help a person reduce their risk of these health conditions. Replacing high sugar foods with healthful options can help a person get all of their essential vitamins and minerals without the added calories. It may also help them lose weight, if necessary.
11. Take proper sleep
Getting adequate, quality sleep is an important part of a healthy weight loss plan. Studies have shown poor quality, and limited sleep may increase the riskTrusted Source of metabolic disorders, weight gain, and obesity. Lack of quality sleep has also been shown to increase the desireTrusted Source for high calorie and high carbohydrate-containing foods associated with weight gain. Adults should sleep at least 7 hours a night for health and well-being. On an average, the body needs around 7-8 hours of sleep daily.
12. Eat food slowly
Eating slowly helps you lose weight in several ways. First of all, it promotes fullness, a hint which is often missed when eating hurriedly gulping down the food. There are high chances of overeating when you try to finish your meal fast. That’s because our stomach does not get enough time to send the signal to the brain when it is full. Secondly, chewing food thoroughly before swallowing helps you reduce calorie intake and lose weight.
13. Add probiotics to your diet
Probiotics are necessary for your body to break down food and support a healthy immune system. Probiotics are live microorganisms that have health benefits when eaten. They’re found in both supplements and fermented foods like yogurt. They are very good for weight loss and gut health. Our body contains a culture of both good bacteria and bad bacteria. The good ones help in the production and synthesis of nutrients, vitamins and breakdown of fiber in the body, which essentially help cut down fatty acids, cholesterol as well as ensure that you intake lesser calories from the food you eat, ultimately helping you stay in shape.
14. Drink green tea
Green tea extract is a great source of antioxidants. Drinking green tea is very good for health, as the caffeine and catechins it contains helps in elevating metabolic rate, increase fat oxidation and even improve insulin activity, which helps us in weight loss. The best time to drink green tea is in the morning and before the workout session. Green tea helps alot to lose weight rapidly.
