The months leading up to summer is usually when people go into weight loss overdrive.
But during the winter months, lethargy creeps in and most of us would rather sleep than workout. Feeling lethargic can sometimes make you feel a little more lazy than you’d like.
And this can lead you to making poor food decisions; which leads to weight gain.
While having a routine exercise plan works wonders for your body, so does changing your daily bad habits to better ones.
With a few changes to the way you eat, think about food, and exercise; you’ll notice a huge decrease in body fat.
Quickly Lose Weight in 9 Easy Ways
1. Drink A Lot of Water
The average human body is approximately 60% water, so it stands to reason that we should be staying hydrated.
Increasing your water intake will not only increase your number of calories burned.
It can make you feel fuller before eating a meal.
The result of this means less calories consumed through food which drastically increases weight loss results.
See Related: Apple Cider Vinegar Detox Drinks for Weight Loss
2. Keep a Daily Food Journal
Write down absolutely everything you eat in a food journal. The habit of tracking your food and drink intake will help you understand how much you are eating and rinking daily.
Keeping a daily food journal, or even better a weight loss bullet journal, helps you to analyze where you can improve in your weight loss journey.
Being able to see your daily habits written down can also influence any rash food decisions.
3. Avoid or Limit the Carbs
Carbohydrates like those found in potatoes, cookies, bread, and other sugary foods will increase your weight gain rapidly.
Carbs have a sneaky way of getting into your diet if you don’t read the food labels.
Carbs are found in foods like yogurt, ketchup, and even breakfast bars.
Avoiding, or limiting your carb intake will improve your body fat quickly. You” see results within a few days of eliminating carbs from your diet.
It may take longer if you decide to simply limit your carbohydrate intake.
Without your body trying to process the extra calories, it can shift its focus to burning fat.
That’s exactly what you want.
4. Increase Protein Intake
Adding more protein to your diet, especially at breakfast time, can help dramatically with weight loss.
Protein helps your body to feel fuller much longer.
Because you need more energy to digest protein, you’ll burn more calories while processing the protein.
Here is a list of foods high in protein that can help with your meal decisions.
5. Pack Your Work Lunch
Meal planning can be intimidating. But planning one meal a day can lead to drastic weight loss.
I really stuggle with meal planning sometimes because I odn’t want to do it.
But it’s important for me to plan my meals because if I don’t, I spend more money outside, and I risk eating outside of my diet.
Meal planning is especially important if you follow a strict diet like the keto or paleo diets.
The easiest way to handle meal planning and prep is to designate at least one day each week.
On that day you prepare your lunch for work, and dinners at home every day. Preparing your own food at home gives you control of what goes into your body.
It also helps you control how much food is going into your body.
For lunch, plan protein rich meals with plenty of fresh vegetables to keep you feeling full until dinner time.
Having complete control over every calorie in your lunch will empower you to make better meal decisions throughout the day.
6. Get Plenty of Sleep
When you lack proper sleep, poor decisions are made.
There are a lot of benefits to sleeping properly. But proper sleep and healthy weight loss are companions.
Ifyou aren’t getting enough sleep, you’ll constantly feel tired and not want to exercise.
Without proper sleep, you’ll properly skip meals, or go for the first thing you see.
And you’ll definitely ignore meal prep and planning.
When I’m tired and haven’t had enough sleep, I don’t want to do anything. I feel irriatated and bloated.
Then, headaches follow and I’m miserable.
Lacking sleep might tempt you to fall back into bad nutritonal habits.
As opposed to planning your meals and counting your calories.
Lack of sleep can lead to a slower metabolism resulting in fewer calories burned.
That is the opposite of what you’re trying to achieve.
Be sure to get the recommended eight hours of sleep every night to wake up feeling refreshed and ready to stick to your healthy habits for weight loss!
7. Practice Mindful Eating
The practice of mindfulness involves being fully aware of what is happening in and around us.
To notice any physical sensations; any sounds.
Anything you can notice.
Even being aware of what you might be thinking is practicing mindfulness.
It is so easy to lose track of what and how much you ate when you’re home relaxing. When you snack mindlessly while watching television, or Netflix, you can add on the calories quick.
It’s better to meal prep without distractions.
So, meal prepping at a table while focusing on what you are actually going to make and why you’re making these decisions will help you stay focused.
Studies are finding that this mindful approach to eating helps us keep track of what is going into our bodies which in turn makes it easier to keep track of when and how much we eat.
8. Use Probiotic Supplements
Probiotics are live bacteria in the stomach that have been proven to help digestive health, and it has been suggested that probiotics help with fat burning and weight loss as well.
With a diet high in fat and sugar, it’s possible the good bacteria in your stomach is deteriorating. So you’ll want to get probiotics into your diet.
Aside from over the counter supplements, you can eat foods high in probiotics.
See Related: 8 Apple Cider Vinegar Detox Drink Recipes
9. Try HIIT Workouts
From Wikipedia, “High-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.”
HIIT workouts saved my life. I was overweight and out-of-shape and I needed to do something fast.
Activities like walking and running made me feel like I was going to pass out.
It was horrible.
That was a little over five years ago.
I came across a workout video series called Insanity, and I’ve been hooked on Shaun T, and HIIT workouts since.
Oh, definitely takes some getting used to. You might even feel like you can’t do it.
If you can’t follow at the same speed as the people on the video; modify your moves.
Modify your moves until you are able to increase your speed.
HIIT workouts help you lose weight fast.
And before I got into doing the HIIT workouts, I assumed the only way to lose weight was at the gym.
I never thought I could actually lose weight, a tremendous amount at that, by working out at home.
But it is possible.
See related: Rapidly Lose Your Belly Fat
Quickly Lose Weight at Home
As you can see it doesn’t take much to quickly lose weight at home. But you do have to be proactive.
Most of these tips don’t take a lot of effort; though, HIIT workouts do.
But it’s worth the effort put in.
Think about how you want to look 10, 30, 60 days from now.
If you want to continue to gain weight, do nothing.
And you will achieve your goal.
However, if you want to be 10, 20, 30 pounds lighter, you’ll use each of these tips to quickly lose weight.
And become a happier and better version of yourself.
Before You Go
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