Excess fat takes time to build up on the body. When you want to lose it quickly with the help of home remedies, you need to turn up the discipline and be willing to make sacrifices. It is therefore key to cut back on calorie intake. If you reduce your caloric intake by 500 to 1,000 calories per day, you can lose about 1 to 2 lbs. per week, according to the Centers for Disease Control.
Step 1
Prepare a healthy breakfast when you wake up. Studies show that eating breakfast helps weight loss and is associated with better weight control, according to the Meals Matter website. Whip up a bowl of whole grain cereal with low-fat milk or soy milk and add blueberries to increase the nutrient value.
Step 2
Eat big salads that take up a lot of volume, but are low in calories. Fill them up with different types of leafy greens and other vegetables such as carrots, celery, cucumbers and tomatoes. These foods have low energy densities, they are high in fiber and they take a long time to chew. This will give you the satisfaction of eating a big meal, but without the high calories.
Step 3
Chomp on an apple before your meals. Research from a Pennsylvania State University study shows that people who ate an apple about 15 minutes before lunch consumed almost 190 fewer calories than when they didn't have the apple, according to the USA TODAY's website.
Step 4
Consume healthy snacks in between your meals to keep your appetite under wraps. Eat whole wheat pretzels, popcorn, soy crisps or a small handful of nuts with dried fruit. This will also give your metabolism a boost.
Step 5
Gulp down a glass of ice cold water while you are eating to fill your belly even more. Throw a slice or two of lemon or cucumber in the water to give it a little more flavor. Avoid all other beverages that contain calories such as soda, fruit punch, sweetened teas and beer.
Step 6
Walk off your weight. Step outside and begin walking at a slow pace for about 5 minutes. Turn your workout into a power walk after this point by walking briskly and pumping your arms forcefully. Remain at this pace for 60 to 90 minutes and finish with a light 5-minute walk to cool yourself down. Work out five days a week. Mix in some bouts of running to increase your caloric expenditure even more.
Step 7
Perform push-ups and other body weight exercises to build muscle. Any time you build muscle, you raise your resting metabolic rate. Incorporate incline push-ups, decline push-ups, conventional push-ups, dips, back extensions, squats, lunges and crunches into your workouts. Do three to five sets, perform 12 to 15 reps and work out two days a week on noncardio days.
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