Effective and Easy Ways to Lose Weight at Home - Nutiro

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Effective and Easy Ways to Lose Weight at Home

Effective and Easy Ways to Lose Weight at Home
sarah baker -

Written by

Sarah Baker

Nutritionist @Nutiro

Let’s admit it, losing weight is not always an easy thing to do and there are even fewer possibilities when you ask how to lose weight at home. While going to gyms and using fancy equipment and training may be the most optimum way of doing it, not everyone can afford to go through it. For some people, it may be the cost and for others, it may be the time it requires. Whatever the reason may be, there is definitely a need to find out how to lose weight fast at home.


Fortunately, that is exactly what we are going to share with you here. There is a lot of rubbish present on the internet when it comes to home-based weight loss. We have sifted through the most reliable sources and have compiled a list of scientifically-backed things that you can do. So let us see how to lose weight at home using these methods.


Whole Foods Yes, Processed No!


When you are wondering how to lose weight at home without exercise or even with it, the very first thing to target is your diet. To make sure that you are going to achieve your goals, you must understand that whatever you eat has a major impact on the results you see. As a general rule, it is highly recommended that you eat single ingredient whole foods. The reason for that is the fact that they are complete meals and do not have any addition of sugars, fats or other processing in them.


The result of that is a meal that is both filling and low on calories which means you do not end up consuming more than you can burn off. When you are wondering how to lose weight at home fast, you should keep in mind that your body still needs proper nutrients. Unlike processed foods, whole foods are packed with nutrients and do not let you feel drained. The fact of the matter is, if you are wondering about how to lose weight naturally at home remedy, this is your best shot.


After all that debate it is a no brainer for anyone that if you are asking how to lose weight at home, you should already be prepared to give up processed foods. If you have not already seen the damage that processed foods do to people in our society, you may be convinced after we tell you that research has proven processed foods to be addictive! These foods are created in a way that makes the person eating them want to eat more and more. The typically behavioral characteristics they induce are said to be similar to those of people using drugs!


Reduce Sugar Consumption


One of the trickiest food ingredients that do a lot of damage without us realizing is sugar! Added sugar is linked as the cause of some of the biggest and most widespread diseases in the world. And the most interesting part is the fact that most of them are related to being overweight or having too much fat. Diseases like type 2 diabetes, heart-related problems and even cancer are said to have been caused by the consumption of added sugars.


What makes sugar the most dangerous problem when tackling the question of how to lose weight at home, is that it is rarely consumed directly. Most of the added sugar that we eat is usually hidden in some other food that we are eating or drinking. Whether it is sweet beverages, alcohol or something as common as white bread or cereal, you will find sugar in daily use items. For people wondering how to lose weight fast at home without exercise, make an honest effort to remove sugar from your diet. You will be able to lose weight just through this one change in your routine!


Drink Loads of Water


If you are wondering how to lose weight in a week at home, you should look at the wonders of water when it comes to weight loss. Water is not only our biggest basic requirement, but it is also a remedy for a lot of problems including obesity! There are a whole bunch of ways that water helps our body lose weight.


Most of us do not meet the medically defined requirement of drinking 64oz of water every day. Doing that alone can help you in several different ways. The very first is the fact that water is necessary for smooth digestion. Without water, our body is not able to pass waste materials through the body in the form of faeces and urine. Without sufficient water, the digestion process slows down and leads to a growth in body weight.


As a general measure, if at any time during the day you were to drink half a litre of water it would lead to the body inducing a state called thermogenesis. The result of this is an increase in your metabolism rate by 30% and this effect lasts for almost an hour!


Another practice that is now being used quite frequently and gaining popularity is water-based fasting. If you are wondering how to lose weight fast at home, this is a great way to go about it. You can do a 24 hour long fast to begin with and during these 24 hours, you will only be drinking water and consuming no food at all.


To make it doable, you can ease into the fast by slowly reducing food intake over the course of a few days. If you feel dizzy, you could take some unsweetened tea or a minimum calorie soda to keep yourself going. If you feel like you can continue further after 24 hours, you can do so by all means. However, do not go beyond 2-3 days max as your body still needs to replenish the nutrients it loses. If you have any medical conditions, make sure to consult with your doctor before starting a water fast. Also, avoid any physically demanding activity during the fasting period to retain energy for longer periods.


Drink Sugar-Free Coffee


Who knew that the most popular hot beverage in the world could be the answer to how to lose weight at home! Coffee, apart from being delicious, is also a great solution for burning fat. The benefits of consuming coffee have been coming to light in recent years and as it turns out, it is a very beneficial drink to consume.


Coffee is incredibly potent when it comes to increasing the number of calories your body burns and an overall increase in the energy level as a result of that. The activity it creates in your body also helps a lot with performing better during workouts and your daily tasks as well.


The biggest contribution that coffee makes to weight loss however, is that it increases your metabolism rate by up to 11%! Black coffee is also popular for being a great beverage for weight loss because it has almost no calories and can still satiate your appetite. If you still don’t think that coffee is a must-have drink for weight loss, perhaps you would be convinced by the fact that it causes a massive 23-50% decrease in your chances of having type 2 diabetes!


Intermittent Fasting


For anyone wondering how to lose weight at home without exercise, intermittent fasting is a great way to go about it. The benefits of fasting have been under research for as long as scientific research on health has existed. Also, a very common practice among the major religions i.e. Islam, Christianity, and Judaism, has proven its ability to provide many health benefits.


Intermittent fasting requires you to take longer eating and drinking breaks, either in a 16:8 pattern or 24-hour pattern. The 16:8 method requires you to fast for 16 hours and then replenishing your energy by consuming food during the remaining 8 hours. This particular type of fast can be done as often as you want.


The 24 hour fast is a bit different since you do not consume anything at all for a complete day. This causes your energy levels to drop a lot and you need to replenish your food and nutrient needs afterwards. The recommended period for this type of fasting is 2-3 days max in a week, that too not on consecutive days.


The results of intermittent fasting are nothing short of incredible for anyone who wants to know how to lose weight fast at home without exercise.


Drink Green Tea


Considered to be the best beverage for anyone wondering how to lose weight at home, green tea is a great source for fat burning. This zero-calorie beverage is loaded with antioxidants as well that help cleanse your body thoroughly. The amount of research that has gone into the benefits of green tea for weight loss is simply endless! And the results are also exactly as expected; it is certainly a great way to lose belly fat and increases the amount of energy your body consumes by 4%!


While regular green tea is very much effective in aiding you with weight loss, you should also consider trying matcha green tea, a powdered variety of green tea that provides a much higher dose of benefits than ordinary leafy green tea!


Keep an eye on your calories


When it comes to weight loss, the formula is quite straight forward and simple; to lose weight, you need to burn more calories than you consume. Even though calorie counting is not an exact science, there are many tools available nowadays that can accurately tell you the calories you are consuming. Keeping track of your calorie consumption can make your plans on how to lose weight at home a lot more productive.


To keep an eye on your calories, you could use a food dairy but since we are using our phones all the time, using an app to track your consumption would be much more effective. There are a lot of different apps that are providing a great service in terms of calorie monitoring e.g. MyFitnessPal, FatSecret, Lose It!, Cron-o-meter etc.


Reduce Portion Sizes


This particular technique on how to lose weight at home may seem like a very meager thing but the impact it has is incredible! We as humans are psychologically wired to fill to the brim whatever utensils we use to eat our food in. This means that if we used a larger plate, we will take a bigger portion than we would if we simply used a smaller plate. The size of the plate seems to be of little concern to us as we tend to focus on filling the utensil instead.


This psychology can help us reduce our portion sizes significantly which will directly impact the amount of calories we are consuming. So, if you are looking for the easiest way on how to lose weight fast at home without exercise, here is your answer!

Final Word

Yoga is definitely a great way for you to not only connect with your body but as an exercise to lose weight. You can try out different poses depending on your ability and preference and see which poses suit you the best. By looking at the stress points that each position has, you can also decide which poses you should do for targeted weight loss.


Also, read our Ultimate Guide on How To Meal Plan for even more effective insight to help you reach your health goal.

sarah baker -

About the author

We are here to support you on your journey to good eats with more healthy food options at your fingertips. Use our Nutiro customized meal plans and take the guesswork out of eating balanced meals for whatever meal options you prefer - Clean Eating, Keto, Paleo, Gluten-Free, Vegan - for any time throughout the day - breakfast, lunch, dinner, and snacks. Just like Sarah, we want to make YOU the hero of your own healthy eating lifestyle and help you make good choices with our Nutiro meal plan generator. Sign up and become your own hero in the Nutiro community!

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