Expert’s Guide: 3 Scientifically Proven Tips to Lose Weight at Home
Obesity is one of the essential topics to focus on. It is a chronic disease with complications that become difficult to treat when it crosses the limit. No doubt, losing weight could be time-consuming and effortful but you can achieve your goals naturally, with exercise or following diet chart or by natural ingredients. Through exercise and some dietary changes, you will be able to lose weight. However, don’t forget to check with your doctor before initiating a new diet plan, exercise, and medicine.
Method 1. Exercise
Some people think that exercise isn’t effective for losing weight. But exercise is incredibly good to burn the calories you consume. Exercise can lower the risk of many diseases like heart, diabetes, cancer and some others. There are combinations of a variety of exercises that you can opt such as cycling, yoga, aerobics, cardio, etc.
1. Combine cardio and strength training to burn calories
When it comes to burning body calories, both cardio and strength training provide you with different types and amounts of calories burned. If you are really keen to lose your weight then it is necessary to burn your fat and built muscles.
Aerobics including running, swimming and cycling are one of the most effective exercises to raise heart rate and burn calories immediately. Strength training includes weight lifting, yoga or Pilates helps to boost the metabolism of the body because when muscles contracts, they burn much more energy.
2. Do extra activities throughout the day to increase calories burn
Your little efforts can make you healthier and helps to reduce your fat. You just need to add some extra activities to your daily lifestyle. What you need to do- just prefer stairs rather lifts or accelerator, cover the small distance by walk rather a rickshaw other options, take your dog on a walk, etc.
3. Alternate workout regularly
A daily routine exercise maintains the balance of your body and helps to reduce weight. Some amount of weight lifting and running at the same place makes your workout less effective and feasible as most of the people are facing time-issues nowadays. You can do a different type of activity at one workplace such as you might spend your 20 minutes on the treadmill, 20minutes on aerobics, and 15 minutes to push-ups and so on. It is not mandatory to follow the same chart each day rather you can mix all exercises and work over it throughout the entire week.
Method 2. Follow a diet chart
It might be strange for you how the diet will help you to reduce weight but it’s true. Low calories and high-nutrients diet help to lose weight without compromising health.
1. Add more proteins to your diet to manage the appetite
Studies have shown that diet plays a crucial role in managing your excess weight. A higher protein diet helps to support weight loss. If you really want to lose weight then you should maintain your muscle by eating adequate proteins. One should add lean products in his/her every diet that helps you to consume fewer calories throughout the day. Lean products include seafood, lean beef, tofu, and eggs.
2. Fill your plate with fresh fruits
Fresh fruits and vegetables are rich in fiber, nutrients and water contents that are required for a well-balanced and healthy diet. Include a wide variety of fresh & raw fruits and vegetables in your intake daily to maintain your health.
3. Avoid supplements for increasing metabolism
Many products are available in the market nowadays that promote weight loss in a short span of time. But, instead of helping in losing weight and increasing metabolism they are harmful to health and effects reverse. So many companies claim “lose ten pounds in a week “but never trust so. All these products should be avoided for good and natural health.
4. Limit the grains you consume
Foods like bread, rice, pasta, wheat are rich in carbohydrates. No doubt these are the part of a healthy and balanced diet but studies have shown that decreasing your total intake may helps you to lose weight in less time.
5. Make fruits, vegetables and protein your majority
More your focus on fresh vegetables, fruits, and protein, more it will help to support weight loss. Following this eating pattern may help to boost your metabolism. Meals like Greek yogurt with fruits and nuts, berries and grilled chicken, a spinach salad with raw vegetables.
6. Avoid dietary supplements
Several diet supplements claim to lose weight in a short amount of time. Usually, all these products are just promotional and contain a lot of artificial ingredients that could be harmful to your health. So try to avoid any supplement that promises to reduce weight in a short amount of time.
Method 3. By Natural Ingredients
Who knows the herbs and species that use in the kitchen only to enhance the flavor and taste could be helpful to boost your metabolism. There are several herbs that help to support the immune system, reduce inflammation and prevent disease.
1. Some Ginger
Ginger can add extra taste to any dish. This root can improve digestion, soothe upset tummies, eliminates toxins and raise body temperature that directly helps in weight loss.
2. Black Pepper
A question might arise in your mind that how black pepper can help in weight loss. But let us tell you that, black pepper contains a compound called piperine that helps to improve digestion and burn fat.
Cayenne is an extremely spicy dried herb that is used to add flavor in almost every recipe. Cayenne contains a powerful compound called capsaicin that helps to burn excess fat and suppress appetite. One can add ½ tbsp of this spice to your soup, sauces and meat dishes.