While fitness centers might be synonymous with weight loss, your own home can provide a suitable venue as you attempt to improve your physical health. Home-based weight-loss regimens are convenient, affordable and easy to fit into your busy schedule. Losing weight at home requires a commitment to increasing the amount that you exercise and cutting back on the unhealthy food you consume. A reasonable objective is to lose up to a couple pounds per week.
Perform cardio exercises for around 300 minutes per week to help burn enough calories to lead to a calorie deficit. Cardio exercises offer a quick calorie burn. If you have the budget for a treadmill or stationary bike, each type of exercise is effective for weight loss. If not, use such activities as jumping rope, running and biking around your neighborhood, or swimming in your backyard pool. Any activity that elevates your heart rate and is possible to sustain for a long duration is ideal.
Strengthen your muscles and elevate your basal metabolic rate by performing strength-training exercises at least twice per week. You don't need access to free weights or weight machines to meet this fitness requirement. Body-weight exercises, which include lunges, pushups, squats, crunches, planks and calf raises, are exercises that don't require any equipment. When performing these exercises, work all your major muscle groups equally.
Throw out all your unhealthy snack foods, such as chips, cookies and ice cream, and commit to a healthier diet. Eating healthily is more than just cutting down on your calorie intake. Consume small-size, regular meals that include vegetables, fruits, lean proteins, whole grains and low-fat dairy items. In addition to skipping snacks, cut down on your consumption of sugary drinks, such as soda.
- Centers for Disease Control and Prevention: Losing Weight
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Cleveland Clinic: Aerobic Exercise
- Military.com: Avoid the Gym by Using Calisthenics
- Centers for Disease Control and Prevention: Improving Your Eating Habits
- American Council on Exercise: Trimming Off the Fat