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May 2

5 Simple Tips How To Lose Weight At Home Quickly and Safely

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5 Simple Tips How To Lose Weight At Home Quickly and Safely.Let's face it. The obesity epidemic and overweight issues are skyrocketing in the world at an alarming rate. According to the World Health Organization, for every four adults in the world that are starving and malnourished, five more are overweight. In our modern society, many people are leading a sedentary lifestyle with no physical activity and poor nutrition. Consequently, health issues are on the rise raising growing concerns such that staying fit and trim seems to be a challenge for most people nowadays. Every year in January most people have a resolution to lose weight, and they always ask the same question, "How can I lose weight?" Not only how to lose weight but how to lose weight quickly and safely at the comfort of their home. Here are 5 simple tips: Burn more calories than you consume

First and foremost, when it comes to losing weight, you need to burn more calories than you consume. For example if your daily calorie intake is 3000, you need to burn more than 3000 calories to start losing weight. This is called a calorie deficit. Of course what you eat will be used up as energy gradually because our bodies naturally burn calories when we are active not only when we are exercising. But you'll need that extra effort via exercise to start using these excess calories in the form of body fat as fuel in order to lose weight. Say you're burning 3500 calories, these extra 500 calories spent will make use of your fat stores for energy and this is what you want.

Start with some bodyweight exercises

Getting exercise everyday can be a challenge but you don't necessarily need to hit the gym or go in the park to lose some weight. You can do so at home by building muscle without weights. The challenge is to perform some bodyweight exercises which will definitely help you get started and can be performed freely without any equipment. Try doing several sets of squats(4 sets of 25), lunges(2 sets of 25 for each leg), push-ups(5-8 sets of 10), leg raises(2 sets of 25), sit-ups(2 sets of 25), crunches(2 sets of 25), skipping rope(as much as you can). Get minimum rest in between like 1-2 minutes between each exercise and 30 seconds between sets. If you can't perform the number of sets and repeats, simply do as much as you can or gradually increase them to build up your progress.

Using bodyweight exercises is all you need to start raising your metabolic activity and shedding unwanted body fat. To accelerate this process, you can perform them using the high intensity training strategy. For example when you're doing push-ups, do so at an accelerated pace or more vigorously meaning your heart will beat faster and you will burn more calories. It's a proven fact that the faster your heart beats, the more calories you will burn but be careful because if you're not fit, raising your heart rate too much can be counterproductive and potentially hazardous. You'd better start slow and once you're fitter, you can increase the intensity of the exercises.

Getting at least 30 minutes of daily physical activity will be enough to change your body fat levels. It is said between 30 minutes to 1 hour is enough to arrive at great weight loss results you can be proud of.

Plan your meals

If you're on the go, then making your meals ahead of time will also help you cut extra calories. Spend more time in your kitchen preparing healthy meals as this will pay off in the long run. Tupperware will be your best friend. How many times have you been in a hurry and forgotten to eat and instead went to the drive-through? Having a plan in place for quick grab and go meals will help guard against calorie laden meals.

When cooking your food, opt for baking, steaming, boiling and stir frying instead of deep frying. You don't need the unnecessary calories from the unhealthy oils but privileging a drizzle of olive oil or flaxseed oil in your salad dressing is recommended as these type of oils are packed with omega-3 monounsaturated fats, the healthy kind. The great thing about omega-3 fats is they can actually promote fat loss due to their essential fatty acids(EFAs) content. Of course, don't go overboard with them as they also have calories. Anything in excess is never good.

Take an active role in your grocery shopping

It is up to you to be involved in your personal weight loss efforts. You must take an active role in your own grocery shopping. Most junk foods are contained on the inner sections of the grocery store. It is essential that you avoid temptation so that you can stay on task with your weight loss efforts. Focus more on fat-burning and nutrient-dense foods like wholegrain oats, eggs, fish, chicken breast, lean beef, beans, lentils, nuts, brown rice, sweet potatoes, yams, greek yogurt, skim/nonfat milk, cottage cheese, olive oil, vegetables and fruits instead of empty calorie foods which are mostly processed foods like white bread, cakes, biscuits, jam, donuts, pastries, ice cream, potato chips, cookies, soda pop, beer and so on. Have water as your beverage of choice. If you want to have recourse to protein supplements which are really ideal post-workout or used as meal replacement at times, opt for natural protein supplements as these are healthier.

By adhering to these simple tips, you can get started right away in your weight loss journey. The battle starts at home itself and you need to pay special attention to your lifestyle and eating habits, this is where the problem lies most of the time.

All the best, Jean Lam

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5 Simple Tips How To Lose Weight At Home Quickly and Safely

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