10 best ways of how to lose weight fast at home
The onset of the pandemic and sudden lockdown for several months has lead to a major setback in our regular routine and lifestyle. In addition to that, the concept of work from home (WFS) which was earlier never seen as a viable option for several companies and corporations, is now a strategic component that is necessary to continue business operations and stability in these times. The lockdown has also paved way for change, most of which has had a negative impact on people’s mental health, physical health, eating habits and active lifestyle due to the restrictions in outdoor movements. This has led to a surge in people becoming overweight and obese. Many of us are indeed thinking how to lose weight fast at home so that the weight gained can be reversed at the least.
Why should we prioritize Obesity-prevention and health in these times?
According to the Center for Disease Control and Prevention (CDC), “Having obesity, with Body Mass Index (BMI) of 30 and above, increases the risk for ‘severity’ of the illness from COVID-19.
Obesity is a health condition that is more than just a concept of calories intake. There are several factors that lead to Obesity such as genetic structure, metabolism, psychological, neurological and hormonal impairment.
It is important to also know that obesity is linked to an increased risk of diabetes, hypertension, heart diseases, sleep apnea, PCOD and certain types of cancers. Obesity is also known to impact inter-personal and social relationships.
What should we do to improve our health and well being?
It is important to acknowledge that if you suffer from being overweight or obese, it can be reversed by incorporating an effective weight loss regime and diet plan in making a change in one’s lifestyle choices. Miracle diets are advertised all over the internet for how to lose weight fast at home but what actually works is important to note. It all comes to critically understanding what makes sense and whether these diets are going to help you.
In these times, where we have to minimize social interactions and outdoor activities, it is vital that we do more than just eat, work and play at home. By utilizing the space around us, it is possible to lose weight at home by making the right choices that benefit us.
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Here are 10 best ways of how to lose weight fast at home
Many people ask how to lose weight fast at home. Their answers for how to lose weight from home in the comfort it offers in pandemic days has been enlisted and explained in brief.
1. Reduce intake of sugary drinks
There are large amounts of hidden sugar in many drinks, which surprisingly includes packaged fruit juices.
2. Replace simple carbs with dense carbs
Complex carbohydrates and dietary fibre keep sugar levels from shooting up, and get utilized over longer periods, hence reducing chances of getting converted to fats. Millets are a good choice of complex carbs which have a high satiety value and low Glycemic Index (GI).
3. Consume Proteins with High Biological Value
Eating high biological value proteins as a major part of your meal will not only satisfy your daily requirements of protein, but allow help in building and maintaining muscle mass. This inturn increases your Basal metabolic rate, which can gradually help in weight loss.
4. Perform Physical Activities
The above methods can work to its highest levels only if coupled with regular exercise, which can involve both resistance and aerobic kind. Regular resistance training can improve muscle mass and help you burn fat as well.
5. Drink water before meals
Having a water-based starter such as clear soups or juices, or drinking a glass of water before an anticipated heavy meal can reduce the chances of over-eating.
6. Fix your biological clock
Circadian rhythm has time and again showed to have a great influence on weight by researchers. Practise a regular eating and sleeping schedule.
7. Change your food buying habits
Do not buy foods you are likely to binge on. Prepare a shopping list so that you’ll spend less time searching for things in the mart, less likely to come across unhealthy foods that you’ll crave for.
8. Snack on low carbohydrate vegetables.
Vegetables like gourds, cucumber, green leafy vegetables have low carbohydrates and make great snack options. These also help you to reduce your calorie intake.
9. Re-design your plate
Fill your plate with more of vegetables and fruits and lean meat, and less of cereals (As they are high amount of carbs). Add other healthy options like resistant starch and nut. This will help your body rely on its own stored fat to derive energy.
10. Opt for VLCK Diet
Many researchers have suggested the health benefits and drastic fat loss one can achieve through the Very Low Calorie–Ketogenic (VLCK) Diet, which consists of less than 800 kcals per day and less than 50 grams of carbohydrates. This is coupled with the recommended amount of High Biological Value Proteins i.e. 1gm of protein per kg of body weight (a successful approach introduced through the ProGen Method) gives very efficient weight loss and has shown to improve many aspects of health.