15 effective ways to lose weight at home: which one is right for you

15 effective ways to lose weight at home: which one is right for you

You have worked hard at the gym but your body has never been as slim as expected. So should you find a more effective way to lose weight at home.

You have probably found a lot of information on how to lose weight at home online. However, not all weight loss methods have a scientific basis. If you want to lose weight healthy without having to go on a strict diet, you can apply the following 15 fastest ways to lose weight at home.

1. How to lose weight at home with protein

When you have a plan to improve your physique, protein is known as the "king" of nutrition in the weight loss menu. Your body burns calories as it digests and metabolizes the protein you eat. Therefore, a high-protein diet can boost metabolism by up to 80-100 calories per day.

A high-protein diet can make you feel fuller and reduce cravings. In fact, some studies show that people with a high-protein diet eat less than 400 calories per day. Even just eating a protein-rich breakfast with boiled eggs is an effective way to lose weight at home.

2. Lose weight fast at home by choosing whole foods

One of the safe ways to lose weight at home that you can apply is to choose whole foods or whole foods (*). This “choosy” will help you limit a lot of foods high in sugar, fat and canned goods.

Most whole foods are natural, nutritious and have a healthy calorie limit. You can add to the menu whole foods such as:

- Whole grains.
- Nutritional nuts.
- Assorted vegetables.
- Meat, fish, eggs, milk.
- Starch is good for health.

(*) Whole foods are foods that are in their most natural state when they have not been processed or refined. For example, you eat an orange as a whole food but if you make a glass of orange juice with added sugar, it is no longer a whole food.

3. The fastest way to lose weight at home: limit processed foods

How to lose weight at home: Limit fast food

Processed foods often contain a lot of sugar, fat and calories such as popcorn, pizza, burgers, canned fish, bottled soft drinks, etc. Moreover, processed foods often create a stimulating appetite. You eat as much as you can bring more business profit for the store. Fast food is more "addicted" than unprocessed or whole food.

Therefore, to apply the fastest way to lose weight at home, you need to minimize the number of times you consume fast food.

You can learn more: Revealing the truth about famous fast food

4. How to lose weight at home with drinks

You should drink filtered water, coffee (without sugar) and green tea to both help lose weight and be healthy.

• Water: Just drink about 0.5 liters of water, you can increase 24-30% calorie burning in an hour afterwards. The habit of drinking water before eating also helps you reduce calorie intake, especially for middle-aged and elderly people.

• Coffee: Coffee also works to support weight loss by increasing calorie burning. When applying this home weight loss method, you need to note that drinking coffee is good for health in a moderate dose in the morning or afternoon.

• Green Tea: The habit of drinking green tea is a healthy way to lose weight at home by increasing fat burning. Green tea can increase energy expenditure by 4% and increase fat burning by up to 17%, especially harmful belly fat.

People who are trying to lose weight at home should avoid high-calorie drinks such as soft drinks, fruit juices, chocolate milk and energy drinks. These drinks increase the risk of obesity, especially in children.

5. How to lose weight fast at home for women: prepare cooking ingredients

When looking for a way to lose weight fast at home for women, you should also pay attention to the cooking ingredients.

Use coconut oil: Coconut oil is high in fat, which boosts metabolism and makes you eat fewer calories. Coconut oil can be especially helpful in reducing belly fat.

Add spicy seasoning: Chili is a spice that contains a compound called capsaicin, which can boost metabolism and increase fat burning. Capsaicin may also reduce appetite and calorie intake.

Eat less sugar: The habit of eating a lot of sugar and sweets puts you at risk of obesity, type 2 diabetes, heart disease and many other diseases. Therefore, you should cut down on sugar consumption, and carefully read the ingredients of foods that contain a lot of sugar.

6. How to lose weight at home effectively: store healthy food

how to lose weight at home

Studies have shown that the foods you keep at home greatly influence your weight and eating behaviour. The most effective way to lose weight at home is sometimes simply stocking up on healthy snack foods.

In addition, you can also prepare snacks to bring to the office such as unsweetened yogurt, fruit, nuts, carrots and hard-boiled eggs. Avoid the habit of snacking with processed foods or sweets that will make you gain weight uncontrollably!

7. The fastest way to lose weight at home: eat more fruits and vegetables

Fruits and vegetables are a great source of healthy weight loss foods. This is a food rich in water, nutrients and fiber but often very little energy. You can eat a lot without worrying about calories. This way to lose weight at home is preferred by many girls because it helps to slim down and beautiful skin.

8. Lose weight safely at home with a low-carb diet

A low-carb diet is a safe way to lose weight at home. When applying this diet, you will reduce cravings and limit calorie absorption into the body.

Some foods you should avoid or limit when applying a low-carb diet: sweets, dried fruit, whole milk, starchy vegetables such as spinach, potatoes, corn...

9. How to lose weight at home with probiotics

Lose weight safely at home with yogurt

Probiotics are live beneficial bacteria that improve digestive health and heart health and may help with weight loss. Probiotics can help regulate healthy gut bacteria. They can also block the absorption of dietary fat, while also reducing appetite.

You can add to your weight loss menu with probiotic-rich food sources such as yogurt, miso soup, pickles, etc.

10. How to lose weight at home with small dishes

How to lose weight at home is not only focused on diet but also related to the type of dishes that you are using.

• Choose small dishes: Some studies show that small dishes will make you eat less, because you can't fit in one large serving!

• Contrasting colors: You should choose the color of the dishes that contrasts with the food to be able to assess the portion size more accurately. Here's how to lose weight at home that can help you eat up to 30% less.

11. How to lose weight: practice eating slowly

If you eat too quickly, you can put a lot of calories into your body before you realize you are full. Fast eaters are more likely to become obese than slow eaters. The habit of chewing food slowly can also help increase the hormones that contribute to weight loss.

12. Lose weight by brushing your teeth after eating

This is a very simple way to lose weight at home because you will have less cravings after brushing your teeth. This may be because many people are afraid of the smell of food in their mouth when brushing their teeth. If you find it hard to resist snacks, you can try this recipe.

13. Combine with exercise regimen

Exercise regularly to lose weight safely at home

To lose weight safely at home, you can't do without cardio and weightlifting exercises.

• Cardio exercises: You can choose cardio exercises to lose weight such as jogging, cycling, walking or hiking. Cardio exercises have also been shown to improve many risk factors for heart disease, while helping to reduce body weight.

• Weightlifting: Loss of muscle mass is a common side effect of the diet. If you lose a lot of muscle, your body will start burning fewer calories than before. Weight training exercises will help you prevent this loss of muscle mass.

• Aerobic exercise: Aerobic exercises are a great way to burn calories, promote physical and mental health, and are especially effective if you want to lose belly fat.

14. Think carefully before choosing food

Instead of eating and then tormenting because of too many calories, you should think carefully before choosing anything with the following questions:

– Does this dish have a lot of calories.

– Does this dish have a lot of sugar.

– Is this dish greasy.

If the answer is "yes", then it's best to switch to other foods that are high in fiber or cooked in boiled or steamed form!

15. How to lose weight at home with sleep

The habit of getting enough sleep is very important for each person's weight loss goals. Many studies have shown that sleep-deprived people have a 55% increased risk of obesity compared to those who get enough sleep. This is explained by the lack of sleep reduces the hormone leptin (the hormone that plays a key role in appetite regulation) makes you feel hungry and eat more.

The weight loss journey requires you to be persistent in finding out effective and suitable ways to lose weight at home. Do not diet hard, drink weight loss tea, exercise to exhaustion if you do not want to encounter serious health problems. Make it a goal to lose weight in a healthy way instead of losing weight quickly.

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Hopefully, through the above article, you have understood better 15 effective ways to lose weight at home: which one is right for you and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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