Being a regular at the gym or following that 30-day weight loss diet plan might help you lose weight, but making lifestyle changes at home are what will help you maintain your reduced weight in the long run. While going outdoors to workout might still not seem a feasible option, the good news for you is that you can stay fit at home by making a few lifestyle changes for a gradual and natural weight loss.
Here’s a list of the top and easy hacks that can help you get fit and lose weight, even as you stay at home –
1. Stay Hydrated
The easiest way to stay full, keep the body’s metabolism going and keep cravings at bay is by staying hydrated. Keep yourself hydrated throughout the day with water, fresh fruit juices, vegetable smoothies, coconut water and green tea. This will help keep untimely cravings at bay. Also, drinking water 30 minutes before meals can act as an appetite-suppressant, encouraging weight loss.
2. Portion Control
Eating healthier food doesn’t mean you can now eat your heart out. In order for your healthy diet to help you lose weight, you need to watch your meal portions by using a suitable bowl or plate as an ideal, standard meal size measurement that you can serve your meal into, every time you eat.
3. Protein power
Protein helps you feel full for longer, making you feel less hungry and encouraging weight loss. Protein needs fairly more energy to be digested and metabolized. Due to this energy being spent, our body’s metabolism gets a boost, aiding fat loss, and weight loss. A good way to incorporate more protein in your daily diet is by way of whey protein shakes.You can begin with taking 1 or 2 scoops of protein each day as a shake or you could also cook up interesting whey protein recipes like pancakes.
4. 12:12 Intermittent Fasting
The 12-hour fasting means you need to fast for 12 hours post-dinner, until breakfast the next morning i.e. if you have your dinner by 8 pm, you should eat your breakfast only after 8 am the next morning. This form of intermittent fasting improves digestion and makes your body use the energy stored in fat cells, encouraging weight loss.
5. Say no to Sugar
Cut out sugar completely from your diet, which means cut down on not just your everyday sugar but also other food and beverages that contain added sugar. To make this easy, opt for natural alternatives like stevia-based sweeteners in place of sugar.
6. Walk & stay active
Do a brisk walk for 30 minutes every day. Walk for another 15 minutes after each meal in addition to staying active and moving around as much as you can. You can burn more calories with no-equipment home workouts, yoga, basic HIIT, home cleaning or simply walking around every time you are on a phone call.
7. Eat your Veggies
Stay away from packaged foods and switch to home-cooked meals. Plan your meal ahead and try to add more fresh fruits and vegetables to your diet. Most vegetables are a good source of fiber, minerals, antioxidants, and vitamins that keep you full for longer and help you stay fit. Try to add more beans, mushrooms, and veggies like spinach, beans, carrots, broccoli, cucumbers, and bell peppers to encourage fat burn and weight loss.
8. Sleep Well
Another easy hack to lose weight at home is to sleep well. Stress and lack of sleep are two things that result in an increase in our cortisol levels that lead to increased hunger and sugar cravings. Such cravings make us binge and pave way for stubborn belly fat that is very difficult to lose. To avoid this, have a proper sleep schedule in place that allows you at least 7 hours of undisturbed sleep.
- Scientific American- How Slight Sleep Deprivation could add Extra Pounds
- Society for Endocrinology- Researchers may have found how high protein diets cause weight loss
- Harvard Health Publishing- Intermittent Fasting: A Surprising Update