When you are at home, you have advantages and disadvantages when it comes to fast weight loss. The obvious disadvantage is you do not have a multitude of gym equipment to work with. This can also be an advantage being that you do not have to wait in line to use a piece of equipment. You also don't have to get stuck in traffic or pay any membership fees. Aside from exercise, you also have to make changes to your diet. Without proper nutrition, your weight loss efforts will be compromised.
Frequent Eating
You may think that frequent eating will cause weight gain, but that is only true if you eat more calories than your body needs. By eating a small, balanced meal every 2 to 3 hours, you will keep your hunger under control and also boost your metabolism. A balanced meal contains protein and carbohydrates. Opt for healthy high-fiber complex carbs and lean sources of protein when making your meals. A bison burger on a whole wheat bun with lettuce, tomato and ketchup is a balanced meal.
Breakfast
When you skip breakfast, your body's insulin response gets disrupted, which causes weight gain and fat storage, according to the Mayo Clinic. To prevent this from happening, take the time to eat as soon as you wake up. A whole grain bagel with peanut butter is quick, easy and balanced. It is also high in fiber, which will hold you over until your next meal.
Liquid Calorie Reduction
Liquid calories are notorious for sliding by the radar when you try to lose weight. The calories from these beverages count just like regular food calories, and if you want to lose weight fast, you should avoid them. Go through your refrigerator and get rid of the sweetened tea, soda, processed fruit drinks, beer, chocolate milk and wine. To keep your calories under control and hydrate your body, choose water as your only beverage.
Cardio
To lose weight, the American College of Sports Medicine claims that 60 to 90 minutes of cardio might be necessary. When you are at home, you have two options that require no equipment--walking and running. If you have a set of steps, then you have three options. Choose any form that you wish, do it 4 or 5 days a week and exercise at a moderate to high intensity.
Body Weight Exercises
By building muscle, you will boost your resting metabolism and promote faster weight loss. Being that you are at home, utilize your body weight to do exercises like incline push-ups, decline push-ups, chair dips, supermans, squats, lunges and bicycle maneuvers. If you want to make an investment, get yourself some rubber resistance tubes and do conventional exercises like chest presses, shoulder presses and back rows. In either case, take short rest breaks to keep your heart rate elevated.
Added Activity
When you are preparing dinner at night, walk in place or do some jumping jacks while waiting for your food to cook. Find other ways to get more physical activity into each day, like using a push mower to cut your grass and playing catch out in the yard with a friend. Any additional movement you do burns extra calories and gets you closer to your goal.
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