Losing weight in your own home with no help means no doctors, no pills, no powders and no herbal formulas--it doesn't mean no eating. Going on crash diets and depriving yourself of whole food groups is too restrictive and increases your chances of falling off the wagon. Stick with a plan of attack that involves dietary adjustments that work for you. Exercise is another vital part of this plan. You need to build muscles and expend calories if you want to lose weight.
Step 1
Eat less food to promote weight loss. Use smaller bowls and plates, or simply don't put as much food on your existing bowls and plates. Chew your food slowly when you eat; if you eat fast, you're more apt to eat excessively.
Step 2
Inspect your kitchen for unhealthy foods. Go through your refrigerator, freezer and cupboards, and get rid of any items that are high in sugar, saturated fat and sodium. Replace such foods with healthier, more nutrient-dense foods. Cupcakes, chips, crackers, doughnuts, frozen dinners, canned soups, hot dogs and white bread are common unhealthy foods. Stock up on beans, brown rice, oatmeal, fruits, vegetables, lean beef, chicken breasts, low-fat dairy products and fish.
Step 3
Reduce your intake of liquid calories, which can pack on the pounds. Give up sweet tea, soda, processed juice, beer, wine, liquor and any other beverage in your house that contains calories. Drink water instead--it's calorie-free and hydrates your body. Have a glass with your meals to give your stomach a full feeling.
Step 4
Snack on healthy foods in between meals to keep your metabolism elevated, energy levels high and appetite satisfied. Include a portion of protein and complex carbs with each meal and snack. A baked chicken breast with steamed broccoli and brown rice is a meal example. An apple cut in half with peanut butter spread across the tops is a snack example.
Step 5
Perform cardiovascular exercise to lose weight. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Invest in a jump rope and work out while you watch TV or listen to music. Run up and down your stairs. Run or walk around your house. Work out four to five days a week.
Step 6
Increase your muscle mass to boost your metabolism. Perform body weight exercises that target as much of your major muscles as possible. Decline push-ups, incline push-ups, dips, lunges, squats, calf raises, planks, back extensions, bicycle crunches and sit-ups are all examples. Invest in a set of resistance bands. Perform such conventional exercises as chest presses, lateral raises, back rows, triceps extensions, biceps curls and squats. Schedule your weight training two or three days a week on nonconsecutive days.
Things You'll Need
- Jump rope
- Resistance bands
Member Comments