Today we have 12 tips for losing weight fast at home. We are not talking about unhealthy, and unsustainable weight loss techniques either. We want to give you the best possible chance at not only losing weight but also keeping it off.
There are a lot of dangerous and unhealthy weight loss “programs” or “diets” that seem to be popping up everywhere these days. We aim here to give you some practical advice on how to not only quickly lose weight, but also do it in a healthy way.
The Truth About Losing Weight Fast at Home
The basic formula for weight loss is to create a safe and sustainable calorie deficit. That is, consume fewer calories than you use throughout the day. You can focus on either side of the formula; consume less calories or burn more calories.
However, you can’t exercise away a bad diet, which is why you need to look at what you are consuming!
A quick list of benefits to losing weight
We don’t want to hold you up from the 12 tips we have for you here, but we do want to inspire you. That is, inspire you to see what benefits you can expect to feel while losing weight. You can reasonably expect to:
- Decrease your risk of diabetes
- Lower your blood pressure
- Improve your cholesterol levels
- Decrease your risk of suffering heart disease
- Improve your overall mobility, and
- Enjoy a better quality of life
There is a multitude of other benefits that you may find when losing weight. But enough on that, let’s get onto the 12 Tips for Losing Weight Fast at Home!
The 12 Tips for Losing Weight Fast at Home
Note that all of these tips are designed to alter your home environment and consumption habits.
1 – Create an environment for weight loss
By this we mean remove unhealthy foods like sugary or processed goods from your home environment.
By removing these foods, you reduce your chances of reaching for unhealthy foods while you are trying to lose weight. This leads to tip #2 where it’s more about swapping things out in many cases, rather than cutting them out. To begin with that is.
2 – Stock up on healthy foods
Once your unhealthy foods, ingredients, and snacks have been removed, you will need to replace them. You could try doing this through introducing whole foods (lots of fruits, vegetables, nuts, seeds, etc.).
Also, ensure that you are using quality ingredients in your main meals. Instead of using processed foods for ingredients, move towards using fresh produce. Opting for home-made or natural where possible will also have a significant impact.
Choosing fresh vegetables over frozen vegetables, egg noodles over instant noodles, grass-fed beef over grain-fed beef for example, will be a much better option than drive thru.
The first two are big lifestyle changes but can have a huge impact on your weight loss goals!
3 – Swap our sugary drinks for healthier ones
If you are a regular drinker of soda, iced tea or any other drink that is high in sugar, you’ll need to review your consumption.
We get it. It’s no easy task to give up that sweet, sugary drink if you are hooked on the sugar. And it can be really hard to even identify that you may be hooked on the sugar if this is the case.
But, by swapping out sodas and juices that are full of sugar you can eliminate a huge amount of processed sugar entering your body. Check out this article for tips on giving up the fizzy drinks!
A simple swap is to have tea. Green tea and cinnamon tea counteract sugar cravings. Or, if you still feel like something sweet you can get fruit-infused tea bags. Be wary not to purchase pre-made iced tea as a majority of them have just as much sugar as sodas.
4 – Pay attention to your cravings
From time to time we all get cravings for certain foods. Sugar cravings, for example, generally means you may be deficient in magnesium.
Magnesium is used by your body to regulate glucose and insulin levels. This is a vital function of your digestive process, and key as to how your body obtains energy and regulates blood sugar levels.
With any cravings you have for certain foods it would be worth keeping a food diary for these and do some research in to what they may mean. This will give you a better indication of what minerals your body may be missing.
From here it is much easier to make better informed decisions as to what healthy foods you will move towards. Choosing those that contain high levels of the necessary minerals to add to your diet may stop the cravings.
While supplements can help, they are not as healthy as whole foods and should only be used in conjunction with a proper diet.
Pro tip: keeping a food diary and noting how you feel will help you to see your progress more clearly. As much as it may seem like a hassle, it’s really valuable!
Your cravings can be an indication of what your body actually needs!
5 – Eat mineral-rich foods
We touched on this before, but it is really important, so, for the sake of clarity; eat plenty of mineral rich foods. If you are eating processed foods quite often, you are generally consuming empty calories. That means that this is food that is of a lower quality energy value with little to no mineral value.
The end result is that your body will not feel full, and you will have cravings for more food. It is no accident that processed and convenience foods are ‘designed’ this way.
Instead, make sure your meals and snacks are whole foods and nutrient-packed. This will help you avoid over-consuming calories and help lead to weight loss.
6 – Get plenty of sleep
Sleep is a vital function for our bodies to enable them to rest and repair. It is key that you get adequate rest for your body to recover and keep your metabolism running efficiently.
If you are incorporating more exercise into your weight loss this point becomes even more important, as your muscle recovery can be directly affected by your length and quality of sleep
7 – Consume plenty of water
Ensuring your hydration levels are adequate should be a no-brainer. While losing weight, it is even more important as your body is trying to cope with a calorie deficit and change in lifestyle.
It is advisable to ensure that you drink 1 liter of water for every 22kg (48.5lbs) of body weight. Drinking water is the best thing you can consume to combat dehydration.
Avoid drinking too much coffee and tea, and certainly don’t justify that your drinking tea or coffee is a replacement for water. The stress that the caffeine places on your body does little to help it compared to the cleansing function that the water fulfills.
You also need to ensure that you’re getting some good salts as a part of your rehydration. I’ll opt for Himalayan salt or Celtic salt and occasionally suck on a few pieces throughout the day.
Ensure you drink 1 liter of water for every 22kg (48.5lbs) of body weight!
8 – Consume healthy fats
There has been a lot of confusion and misdirection regarding fats in the past. New evidence has shown that healthy fats are not only good for you but a vital part of a healthy diet. The two types of fats we find that we are looking at are monounsaturated and polyunsaturated fats.
Focusing on getting healthier fats into your diet is going to help you more than unhealthy trans fats.
An added bonus is that healthy fats will actually leave you feeling fuller for longer. A very useful benefit when it comes to restricting your calorie consumption.
You can get monounsaturated and polyunsaturated fats through foods such as
- Fatty fish
- Nuts – think almond, peanut, walnut or macadamia
- Oils – Coconut and olive oil
- Dark chocolate – minimum 70% cocoa, higher is better
9 – Learn to check your food labels
Although not all foods contain labels, the ones that do you should be checking.
There will usually be a nutritional label detailing the major categories such as proteins, and a breakdown of carbohydrates and fats. Be sure to check the sugar content under the carbohydrates and the types of fats in the fat section.
Looking at the ingredients is also a useful tool. Any foods that contain a preservative or food additive such as “food additive 123” should be eaten sparingly.
Preservatives or additives are generally not great for our diet, but not a major issue if they are consumed in small doses. You can view a list of non-recommended additives here.
Learn to check your food labels and be informed of what you are consuming!
10 – Keep a food diary
Hey! Look whose back… If you haven’t guessed already, I love what a food diary can do to provide transparency. By keeping a diary, you can see what you are eating and at what times. You can even take note of how you are feeling before, during and after each food.
This may seem like a lot of work, but by keeping these types of records you can more easily identify the potentials for healthier meals in your daily diet.
You can also identify if certain foods lead to certain cravings for certain other foods. This might be eating pasta leads to a craving for sugary foods.
By knowing your triggers, you can prepare a counteractive food or beverage to be ready for any food cravings with a healthier option.
11 – Consider intermittent fasting
There are two main camps most weight loss falls into.
The first is to eat consistently, but smaller portions throughout the day. The second is to fast (abstain from consuming any calories) for part of the day and eat in the remaining hours.
You can read about this in much more detail in our Fasting and Furious section.
Although both camps claim to lead to weight loss, we tend to lean towards the fasting side of things. Our whole team has had both approaches at some point in life, but we all found we had much more success with fasting.
If you are considering incorporating intermittent fasting it is best to check in with your health professional prior to starting.
This may come as a surprise, but exercise isn’t the “holy grail” of weight loss!
12 – Exercise
Exercise is deemed to be a vital part of weight loss, but it is generally secondary compared to diet. Don’t get us wrong, exercise is needed for a healthy lifestyle. But when it comes to healthy weight loss, and then maintaining your goal weight, your diet is a factor of anywhere from 70% upwards.
Exercise should be used in conjunction with a healthy diet. It will certainly aid in speeding up weight loss. The other side effect of exercising is that you will increase muscle strength and possibly muscle mass within your body.
You have to be mindful that muscle weighs more than fat.
If you are exercising a lot you may find your weight actually increases as your body loses stored fat in exchange for increased muscle mass. Obviously this is not a bad thing, but you need to be mindful as the scales may not be changing in your favor initially.
The scales are a measure of your weight, nothing else. They don’t measure your good nature, your trustworthiness and reliability, the value you bring to your world, the happiness you share with others, or anything else that is really important.
As much as this has been about weight loss, it’s important to keep in mind that the inner you is what makes you the person you are, not a number on a set of scales.
As for home exercise, the basics are best. Push-ups, sit-ups, and squats are fantastic and require no equipment to perform. Going for walks or runs are a great way to increase your cardio. Or if you prefer at home, do high knee running, star jumps or burpees.
Do you have any of your own tips for losing weight fast from home? Let us know in the comments below what you have found to be useful in your weight loss journey!