Weight loss really isn't complicated. You need to create a caloric deficit in your body for a period of time where you are burning more calories than you are taking in. The problem is, people make losing weight more complicated than it needs to be. This often leads them down the road of supplements, powders, pills and liquids that are "guaranteed" to give good results. But those results are not worth it if your body is going to suffer side effects--some possibly fatal. Home weight-loss remedies can be effective if you are willing to stay disciplined and motivated to make a lifestyle change.
Water
Calories in liquid form play tricks on your body. They still count on your waistline, but liquids do not deliver the same satisfaction as eating food. So, if you are trying to lose weight fast, avoid all forms of liquid calories and drink at least 8 cups of water a day. Make sure to drink 1 cup before each meal. This will help make you feel full, causing you to eat less.
Foods
Avoid foods that are high in saturated fat, salt and sugar. They are calorie-laden and offer little nutrient value. Examples include deep-fried foods, whole-fat dairy products, foods cooked in cheese or butter, and white flour carbohydrates. Eat foods that are energy dense, such as fruits, vegetables, lean meats, seeds, nuts, fish, beans and whole grains.
Eat Smaller Portions More Often
When you eat a large meal, your body uses some of the calories right away, but the excess is stored as fat. If you eat a big meal and then wait hours before eating again, you can become ravenous--and at risk for eating another huge meal. To break this cycle, eat a small, balanced meal every 2 to 3 hours throughout the day. This plan helps boost your metabolism, gives you sustained energy levels and helps you avoid overeating. Make sure your little meals are a combination of protein and complex carbohydrates, which are high in fiber. Fiber creates bulk in your stomach; this can fill you up and keep your appetite under control for a longer time. An example of a small, balanced meal would be salmon with steamed broccoli and quinoa.
Weight Training
Muscle is metabolically active tissue, meaning the body must burn a significant amount of calories to maintain it. This can lead to weight loss. You can do exercises, right in the comfort of your living room, that will work all the major muscle groups. Examples are push-ups, shoulder presses, bent over rows, chair dips, biceps curls and lunges. For shoulder presses, bent over rows and biceps curls, use 1-gallon jugs for resistance.
Cardio Training
Cardiovascular training is the most effective type of exercise for burning calories. So, to lose weight in a hurry, do at least 45 minutes of cardio, three to four days a week. Running can be done outside or inside if you have a treadmill. You can also do stepping exercises on a staircase. If your ceilings are not high enough for jumping rope indoors, go outside.
During the course of the day, strategically insert little bursts of exercise into your schedule. For example, go for quick walks every 30 minutes or take out your jump rope and crank out 100 reps. All of these small exercises add up in a hurry if you do them every day.
Pace
When you eat, there is no hurry. The faster you eat, the more calories you are likely to consume. Even if you are eating multiple small meals, you still run the risk of eating too much at each one if you wolf down the food. To avoid this, take a bite, place your fork on your plate and chew the food thoroughly. Do not pick up your fork again until your mouth is completely empty.
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