For some people, the idea of going to the gym to lose weight is a dreaded thought. It is definitely a transition that takes mental as well as physical strength. Factors such as inconvenience and fear can put a stop to this plan, but a doctor's advice to lose weight to avoid chronic diseases cannot be ignored. Whether your motivation is from your doctor, your spouse or your co-workers, you can lose weight right from the comfort of your own home by following several specific steps.
Step 1
Clean out the cupboards. Get rid of any foods high in sugar, saturated fat and white flour. This includes cakes, cookies, crackers, candy, doughnuts, processed meats and high-fat dairy products. Also, avoid eating deep-fried foods, fast food and high-sodium frozen dinners. Have your meals consist of nothing but energy-dense foods such as fruits, vegetables, lean meats, low-fat dairy products, fish, beans, whole grains, seeds and nuts.
Step 2
Avoid the liquid calories. Throw out any beverages that are high in sugar and calories as they can also lead to weight gain. Examples include soda, sweetened teas, processed juices, flavored coffee drinks and alcohol. Drink nothing but water as it has zero calories, and it can also help keep you hydrated. The Institute of Medicine recommends that men get approximately 3.7 liters (125 ounces) of water a day and women get approximately 2.7 liters (91 ounces).
Step 3
Eat more meals. Eating small, frequent meals can help increase your metabolic rate, can keep you feeling satisfied and can lead to fewer calories being consumed. Have a meal every two to three hours throughout the day that are a balance of lean protein and complex carbs. An example would be a tuna sandwich made with whole wheat bread, low-fat mayonnaise and tuna packed in water.
Step 4
Do push-ups. You can get a full body workout without ever stepping foot into a gym or even lifting a weight. Building muscle can also help increase your metabolism. Push-ups are an exercise that targets your chest, arms, shoulders and abs all at the same time. To do these, lie on your stomach with your hands directly under your shoulders. Push your body up in the air until your arms are straight. Lower yourself down until you are a fist-width from the ground and repeat 12 to 15 times. Do three to four sets.
Step 5
Do pike push-ups. This variation of a push-up puts more emphasis on the back and shoulders. Come into the same position that you use for regular push-ups. Walk your hands back slightly and lift your hips up toward the ceiling. Your body should now be at a 90-degree angle. Lower your head toward the floor by bending your elbows. Come down until your forehead is about an inch away from the ground, then push yourself back up. Do three to four sets of 12 to 15 reps.
Step 6
Perform dips, which are done with two chairs; they work the triceps, which are located on the upper back part of the arms. Place the chairs slightly wider apart than the length of your legs. Place your hands on the edge of one chair and your heels up on the other one. Slowly lower your body down by bending your elbows. When your arms are bent 90 degrees, push yourself back up. Do three to four sets of 12 to 15 reps.
Step 7
Lunge across the floor. Lunges are a compound exercise that works all of your leg muscles. To do these, take a long step forward with your left foot. Bend both knees until your left knee is bent 90 degrees and your right knee is almost touching the floor. Come back up, step forward with your right foot and repeat the whole sequence. Take 12 to 15 steps in three to four sets.
Step 8
Perform aerobic exercise. Aerobic training, also called "cardio," is a type of exercise that strengthens your cardiovascular system while also burning significant calories. To lose weight at home, many different forms of cardio can be done, such as stair stepping if you have a stairway, running, fast-paced walking, jumping rope or swimming if you have a pool. Perform aerobic exercise three times a week on alternating days for 45 to 60 minutes.
Step 9
Put it all together. Do your weight training three times a week, alternating with cardio the other three. On the seventh day, go for a 30-minute light walk.
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