How to Lose Weight at Home

You can lose weight right where you are.

A gym membership doesn't necessarily make weight loss any easier - especially with Covid-19 and other factors getting in the way of a good workout routine.

If these recent events have taught us anything, it is how to not rely on one singular exercise routine forever. So 'how to lose weight at home?' becomes a very good question.

There are some things that we should all do in order to keep those pounds off forever. This simply requires a little shift in your lifestyle. You can't expect to keep the weight off if you are not willing to change a few habits.

The hard reality is that diets typically don't work long term unless you make some serious lifestyle changes.

Follow these easy steps.

How to lose weight at home

1. Change your mind set about weight loss 

2. Sit less and exercise more

3. Get proper sleep

4. Keep a food journal

5. Avoid processed food

6. Stick to your new habits

95% of all diet efforts fail. You are bound to give up if you feel like you deprive yourself for the sake of health. You will only stick to something if you enjoy it.

It is not about losing weight, but rather about creating a healthy lifestyle that you can enjoy for the rest of your life.

If you have decided that you want to work towards putting your health first, recognize that fun is the key to longevity and living your best life. Let's get to it.

1. Change your mind set about weight loss 

This is everything. If you think that losing weight is a sacrifice, you are bound to fail.

You have to make a mindset change about your lifestyle. Change the person that you want to be in your mind. Let go of the person that decides whether or not you're going to have a whole frozen pizza.

When you create a change in your mindset, you actually love making healthy choices. You enjoy defying your prior habits like avoiding exercise or grabbing an unhealthy snack.

It’s almost like tricking your brain into becoming a better version of yourself. This is how you can achieve permanent weight loss and a true fitness lifestyle.

You can enjoy healthy habits.

2. Sit less and exercise more

Our culture has gradually become more sedentary - and it's having a bad effect on our health.

A lifestyle without exercise affects more than your weight. It negatively affects your immune system, digestive system, and mental health as well.

Start slow with your workout and build up to higher levels.

Try to exercise for 10 minutes a day and then move up to 15 minutes or more every day.

Also have backup plans in place so that you are never one excuse away from not being able to work out.

You don't need to run a marathon.

3. Get proper sleep

There is overwhelming evidence that sleep plays a vital role in weight management - along with diet and exercise. A lack of sleep can raise cortisol levels and lead to fat retention -especially around your core.

We know that when you are tired, it is really hard to muster up the willpower to do much of anything. Consult a sleep doctor and try to set a more regular sleep routine in place so that your body can become accustomed to sleeping at certain hours of the day.

This will make a huge difference on your outlook of life. You will have more energy and you will have a stronger will power to become a better version of yourself.

Remember that 7-8 hours is the recommended sleep time for an average adult.

Get enough sleep.

4. Keep a food journal

A food journal that tracks everything that you eat will force you to be accountable. When we are held accountable for our actions, we achieve more.

You don't have to write down every calorie or every macro nutrient down, but keep track of your overall food intake.

It is really useful because you can then look back and make the right changes and adjustments. Most people don't know where to begin until they look back at a food journal after a week or two.

You will see new habits emerge when you do it this way. Test it for a week and thank me later!

Accountability improves your success rate.

5. Reduce processed food consumption

Many of us eat too much processed food. Processed food generally has high levels of sugar and carbohydrates.

We reach for a piece of bread and think that it will satisfy our hunger cravings. We are left just as hungry two hours later. Healthy food that has lots of fiber will keep you fuller for longer.

Bad carbohydrates (carbohydrates that make you fat but don't add any nutritional value) are everywhere. They are easy to choose because they are typically cheaper and arguably taste better.

We have been conditioned to become addicted to these foods. But did you know you can crave fruits and vegetables?

Some people are better at this than others. Some of you may be able to reject processed food in an instant. Others may have to wean off of them slowly.

It is easier to avoid these foods if you simply never buy them. If it's not in your house, you're can't eat it when you're at home.

Keep in mind that you are saving money in the long run. Future medical bills and future medications are what you really want to avoid. These are much more expensive than healthy foods like vegetables!

Health is satisfying.

6. Maintain positive lifestyle changes

Don't approach this journey like it is a one-time diet. Plan beyond your short-term goals - or else you will end up in an endless cycle of weight loss and weight gain. Keep yourself inspired by watching fitness channels on YouTube and subscribing to blogs that inspire you.

You deserve better; so go out and get what you deserve.

Motivation makes all the difference.

Four easy exercises to do at home

1. Walking or running on a treadmill

Depending on your level of fitness, an exercise bike could be better than a treadmill. Check with your doctor and stay within your current limitations. You don't want to push yourself too hard and give up. Small steps are better than no steps at all.

Build yourself up to higher and higher levels. Start with 20 min of walking, for example. Do 2 minutes of jogging and 8 min of walking (alternating on and off) for 30 minutes on the next day.

Slow progress is still progress.

2. Basic Crunches

If you are looking to get those pounds off of your midsection, it is going to be a long journey. Start now.

This exercise is a classic. It is great for beginners to start engaging the abdominal muscle group.

3. Burpees

There is a reason why this exercise is so effective. It is a full-body exercise that is used by almost every age group. Burpees are incredibly effective at burning fat quickly.

4. Jumping Jacks

No one can deny that working multiple muscle groups at the same time is the fastest way to achieve weight loss. You’ve probably been doing these exercises since elementary school. It is a proven fat-burning exercise, so use it wisely at home.

You can do these exercises right now.

Conclusion

Weight loss at home is only difficult if we make it difficult. Start with a mindset change and then work your way into new habits that will influence you, and the other people around you, to have a great lifestyle.

*This is a Guest Post submitted by Jonathan from the Flexible workout blog and edited by Saguren Redyrs.

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