10 Easy Tips for Weight Loss at Home

The attempt to lose weight can be rather challenging for certain individuals. However, adhering to a few simple lifestyle guidelines can make losing weight relatively easier. You can maintain a relaxed lifestyle rather than a tight diet when you combine all of them. In a matter of months, you will observe improvements from following these simple daily guidelines for leading a healthy lifestyle. Indeed! Everybody is unique in terms of their genetic makeup, metabolic capacities, and body composition. Everybody’s body functions differently. Some people acquire weight more easily than others because they are more sensitive to sugar. In the same way, they lose weight quite quickly when they cut sugar.

Let’s concentrate on the simple weight-loss advice.

1. Add more protein and fat-dense foods to your diet.

It’s more effective to add protein and fat to your diet than carbs. Fat means good fat, obviously. Consume more unsaturated fat than saturated fat, as saturated fat increases blood cholesterol levels in our body and results in cardiac issues.

Protein helps boost metabolism, which increases the burning of fat in our body.

Foods you should add to your diet:

Eggs
Nuts
Milk
Cheese
Ghee
Fish
Meat (it’s good to avoid red meat)

2. Stay Hydrated: Drink plenty of water.

Drinking at least 6–7 glasses of water can also be an effective way to lose weight. Research claims that drinking one full glass of water right before your meal will make you feel full. As a result, you will eat less than usual. It’s like a psychological illusion. Don’t drink water immediately after finishing your meal. It encourages belly fat; instead, drink water 15 minutes after finishing your meal.
One thing to remember is to try to understand your hunger. Sometimes you feel hungry because your body needs water. Drink water first whenever you feel hungry; if not, then eat your meal.

3. Intermittent fasting method.

Intermittent fasting is a recent revolution in health and nutrition science. This is a type of eating-fasting method. If anyone wants to lose weight without trying a strict diet, then they should follow this method. So, the question is,

What is Intermittent Fasting?

“It is typically an eating pattern that switches between your fasting and eating hours within one day-night frame. Or you can say it is a limited period for you to eat within 24 hours, and the rest of the time you are only allowed to drink water or no-calorie drinks like black coffee or green tea.”

Let’s say you choose the 16:8 method for intermittent fasting; that means you must eat your food within 8 hours of the 24. In the meantime, for the remaining 16 hours, you can only drink water or no-calorie drinks.

Here is the recommended intermittent fasting method:

16:8
12:12 (recommended for beginners)
14:10
18:6 (not recommended for people with any medical issues)
Eat-stop-eat method

If you try this diet, then you must follow the first tip we just shared. Eat more protein- and fat-dense food. It will give more strength to your body.

4. Drink no-calorie drinks rather than sugary drinks.

If you badly want to lose weight in a healthy way, then you should definitely avoid any kinds of sugary drinks, sugary soda, or sugar-sweetened beverages. They contain a high number of calories and almost no nutritional factors. They are bad for our health and are also a major reason for gaining weight among the young generation.
Researchers found that the more sugary beverages a person drank, the more their risk of early death from any cause increased.

5. Stay active and engage in a minimum of physical activity daily.

It’s very important to stay active when a person is on a weight-loss journey. Move your body muscles by getting into moderate or minimum physical activity. Here are some ideas for you:

Go on a walk with your dog.
Gardening
Dancing
Go to your office or class by walking.
Regularly work out for at least 25–30 minutes.
Cardio
Travel to a place within walking distance.
Doing house chores

6. Avoid sugar

For most obese patients, having excessive sugar is the main reason. Sugar increases insulin levels in our bodies. This higher insulin stores excessive glucose as fat in our body. Our daily glucose requirement is 3 to 5 grams per kg of body weight.
Eating excessive sugar not only causes weight gain but also leads to many physical diseases like high blood pressure, cardiac arrest, diabetes, etc.

7. Track your daily calorie intake.

It’s probably the most vital tip for tracking your calories. Recently, a Harvard Health publication stated that men need at least 1500 calories a day and women need at least 1200 calories a day. This might be considered a red line. Otherwise, a person can face great medical difficulty. For an average person, the requirement is set at 2500 to 2000 for men and women.
To lose weight, you definitely need to make a diet chart to check your daily calorie requirements. You can take any doctor’s suggestion or contact us, as we provide complete diet charts according to an individual’s health condition with proper calorie estimation.

8. Measure the portion size of each meal.

When you are on your weight-loss journey, you should eat your meals according to your portion size. Increased portion size can lead to weight gain, as there is a chance of overeating.

A standard portion size for people who are on a weight loss journey is here:

Vegetables: ½ of a plate
High protein: ¼ or quarter of a plate
Complex carbs: ¼ or quarter of a plate
High fat: ½ tablespoon of a plate including oil, nuts, cheese, and butter

9. Avoid processed foods and refined carbs.

Processed foods and refined carbs are both considered ‘empty calories’ as they don’t contain any nutritional value. Moreover, processed foods negatively affect our body, leading to many deadly diseases such as cancer, cardiac arrest, and high blood pressure.
Refined carbs lead to a spike in blood glucose levels, which results in an increase in hunger. Refined carbs eliminate many important nutrients, including fiber. As a result, refined carbs are easily digestible, and people tend to overeat and gain weight. So, it’s very important to avoid processed foods and refined carbs when you are on a weight loss journey.

10. Keep more colorful fruits and vegetables in your regular diet.

Always keep colorful fruits and vegetables in your regular diet, no matter if you are on a weight-loss journey or not. Vibrant and colorful fruits and vegetables contain vitamins, minerals, antioxidants, fibers, and many more. These promote good health, contribute to brain function, protect against cancer, diabetes, blood pressure, and heart disease, and help to lose weight in a healthy way.
The American Heart Association (AHA) claims to have at least 4 to 5 servings each of fruits and vegetables daily.
An adult should consume 80 g of fruits and vegetables daily.