21 Tips to Lose Weight at Home in Quarantine


21 Tips to Lose Weight at Home in Quarantine




21 Tips to Lose Weight at Home in Quarantine: Are you trying to lose weight at home? Are you overweight? Are you asking your friends and relatives for some quick and easy weight loss tips or you have taken some weight loss supplements and any weight loss products but still not found any results?

If your answer is “Yes” for any of the above questions then you are at the right place. This article will help you and will give you 21 Tips to Lose Weight at Home. And will help those people who are trying a lot reducing weight easily quickly as well as naturally.

Tips to Lose Weight at Home in Quarantine:


1) Avoid Processed Foods or Junk Foods: Processed foods and Junk foods are low in micronutrients and are high in calories due to fried in oils and also contain refined sugars in it. Eating Processed or Junk foods may also, increase your risk of health problems.

Foods low in micronutrients may also slow the process of Weight Loss. Junk food is made up of different items and also makes addicted to eating again and again. At last, it ends in consuming more foods and also results in gaining weight.  

2) Add Protein to Your Diet: Protein plays a great an important role in both Weight Gain as well as in Weight Loss Journey. When it comes to Weight Loss or Fat Loss, Protein is the king of Nutrients. Protein controls hunger and boosts metabolism. Protein helps in building lean muscle and cuts extra fats from your body. So, you need to have protein in your every meal during the Weight Loss Journey.

Some of the Protein sources that are Low in Calories and Saturated Fats and also rich in nutrients – Beans, Lean Meats, Chicken Breast, Sea Foods, Soy, Eggs, Nuts, and Seeds.
  
3) Limit Your Sugar Intake: Cutting sugar all of a sudden is not a good option, you can limit your sugar intake. Sugar is high in calories which will impact your weight loss goal if you can’t able to limit your intake. And eating more sugar can increase your risk of many chronic illnesses such as Obesity, Cardiovascular disease, and non-alcoholic fatty liver.

So, cutting your sugar intake may be one of the best ways to reduce your extra calorie intake as well.

4) Drink Lots of Water: Water is the most important part of our life because our body is made up of 70% of water. Drinking more water will help you to clean waste from your internal body and will also boost your metabolism which will help in weight loss. 
Also, drinking more water will help in retaining water from your body and help you to lose that extra water weight from your body.

Drink Water 30 minutes before and after every meal because it will keep you from overeating and it is an effective way to control your calorie intake. Avoid drinking water just after your meal because it will slow the digestion process. So, drink 4-5 Liters of water every day.

5) Avoid Drinks include Sugar: If you are trying to lose weight then Soda and other soft drinks that include sugar are not your best beverage choice. Soda, Soft drinks, Juices made with preservatives are high in calories and low in micro-nutrients. These drinks take more calories and made a bad choice for your weight loss journey.

You can replace these sugary drinks with Low-fat Buttermilk and Milk. 

21 Tips to Lose Weight at Home


6) Limit Your Refined Carb Intake: Refined carb or Simple carbs are high in calories and low in fiber as well. Refined carb is fast indigestions and spikes your insulin which is not good in the weight loss process. Refined carb foods are wheat bread, Pasta, Pizza dough, Sugar, Sweet desserts, etc.

We need to replace refined Carbs with Complex Carbs because complex carbs are slow in digest and release glucose slowly. So, complex carb foods are much better than refined carb. Some complex carb foods are Oatmeal, Brown rice, whole grains, Etc.  

7) Include more Fruits and Vegetables to Your Diet: For weight loss, we need volume in foods with fewer calories and Fruits and Vegetables are great sources of that as they are high in fiber and low in calories.

Fruits and Vegetables add volume to your diet and help in weight loss as well. Some foods and vegetables are Grapefruit, Apple, Berries, Kiwi, Melons, Avocado, Green Vegetables, Sweet Potatoes, Etc.

8) Count Your Calories: Calorie count in weight loss is the most important part. We need to calculate our daily calorie intake as per our goal. Suppose A is having a weight Loss Goal and as per BMI his daily calorie intake is 2000 Calorie so, he needs to be on a calorie deficit for weight loss.

A need to be on 300-400 calorie deficit per day and he need to consume 1700-1600 calorie from the meals for the full day. You need to track your calories from food also which will help you to know your remaining calories for the day. You can use myfitnesspal for this.

9) Use Small Plates: Eating in small plates will trick the brain that you need to consume less food and it will somehow help in weight loss. Customized your meal in small plates always don’t add unwanted food. Use only food with a proportion of 50% Protein, 30% Carb, and 20% Fats.

10) Be on the Low-Carb Diet Plan: Low-Carb diet will help you to lose weight fast. Include high protein foods in every meal and cut your carb intake. Protein helps in gaining lean muscle and make your stomach full for a long time in comparison with carb.

11) Eat and Chew Your Food Slowly: Eat your food slowly try to chew it as much as you can because it helps indigestions. Bite counting is the best way for chewing food slowly. And chewing food as much as we can help you in losing weight.

12) Use Spices in Your Meals: Spices are most useful during the weight loss diet journey. Spices add test to help your metabolism to boost. Some of the spices have the power to burn fat and make you lose weight. Some The best spices are Turmeric, Cinnamon, Cumin, Ginger, Rosemary, Cardamom, Etc.

13) Get Enough Sleep: Good sleep is necessary for weight loss. Your body changes when you are in sleeping mode. Take 7-9 hours of quality sleep every day. Poor sleep can increase your appetite and a major risk for weight gain also. Good Quality sleep increase your Resting Metabolism.

14) Include Probiotics in Your Diet: Probiotics play a major role in weight loss. Probiotic help to keep your belly flat. Some good Probiotic foods Probiotic yogurts, Kefir, Kombucha, Miso, Tempeh, Etc. 

15) Brush Your Teeth after Meals: Brushing your teeth twice every day (Morning-Night) may help you to lose weight.  A clean mouth helps your body to operate as it works. Brushing your teeth helps to remove lots of food particles from your mouth.

16) Do some Home Workout or Any Physical activity: Weight loss not depend only on healthy diet physical activity or workout is also important for us if we want to lose a good amount of weight. Suppose if you are eating 1700Kcal then you need to Burn 2000Kcal a day for weight loss.

You can do any physical activity like Walking, Jogging, Skipping, Cycling, and Swimming. Or you can do the home workout with limited equipment or can join the Gym.

17) Add Resistance Exercise: Resistance training is the best exercise for both weight loss and fat loss. Resistance training doesn’t burn as many calories at the time of workout it keeps burning till 72 hours from when you put down the weight.

Resistance training builds muscles and that muscles burn calories and the new build muscle from resistance training burns calories lifetime.

18) Add Whey Protein to Your Diet: Taking Whey Protein will be a great option to increase your daily protein intake. Taking Whey Protein and doing weight training will help in weight loss and increase lean muscle mass. You can replace other sources of calories with Whey Protein.

You can take one or two scoops of Whey Protein daily. Have Whey Protein with milk in breakfast in the form of shake or smoothies and with water after a workout as Post-workout Meal.

19) Listen to Motivational Speech and Stories: You can listen to Motivational Speech and Stories in spear time in a day or before going to the gym. Motivational videos or songs will help you to get charged and give you a positive charge to do more work out.
 
20) Set Your Goal: Always set your goal before doing any work. Setting a goal will keep you motivated and help you to track your progress. How much you have achieved and how much you need to achieve you can only get to know if there is any goal is set.
 
21) Enjoy Your Progress and Achievements: You need to enjoy your process in weight loss as it will boost your energy to achieve more of what is left. Hang out with friends and family enjoy your journey with 1-2 cheat meals in a month but with limited calorie intake. Trust me you will feel more active after the celebration of your Progress and Achievements.


The Bottom Line: Weight Loss is a mixed effort of all the things mentioned above. Both Diet and Exercise need to be balanced. Don’t lose hope if you do not get any results or fewer results in any month. The weight Loss journey needs Time, Effort, and Patience. So, keep working hard and have a healthy life ahead.


Thank You…!!!  

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