How to lose weight at home
1st June 2020
Even with coronavirus lockdown measures beginning to be lifted here in the UK, there are still plenty of places that remain shut such as gyms, swimming pools and workout classes. If you normally rely on these things for fitness, you may find yourself struggling to lose weight. But we’ve got some tips for you, to help you get in shape.
Sugar is not the devil - it’s a nutrient that provides energy and is important for your body in the right amounts. However, most people end up consuming too much (largely thanks to hidden sugars in fizzy drinks, “fat-free” alternatives and alcoholic beverages).
Try to cut down your sugar intake and swap for low-release carbohydrates that will keep you fuller for longer and stop you having sugar crashes.
Drink plenty of water
The body has a number of highly intelligent processes and while it’s normally good at letting us know what we need, sometimes the message can get confused. People can sometimes eat more than they need to, because they’re confusing the feeling of thirst with the feeling of hunger.
If you fancy a snack, try having a glass of water first because it may be that you’re just thirsty. If you’re still peckish then reach for a good brain food like nuts or berries.
Try HIIT workouts
Losing weight is all about burning more calories than you consume which can be done in two ways; burn more and/or consume fewer. If you can’t get to a gym then there are still plenty of ways that get your heart rate up, without needing a treadmill.
High intensity interval training workouts (which can often be followed in an empty space of your house), yoga and pilates are all great options. As are classics such as a fast walk, a run or a bike ride.
Get a good night’s sleep
As well as fitness and nutrition, sleep is another important factor when it comes to weight loss. If you’re not getting enough sleep (or not getting enough good quality sleep) then your fitness goals could be affected.
Give some home equipment a go
You don’t need to kit out a full home gym but purchasing a few key pieces could make all the difference to your home workouts. A yoga mat for comfort, a resistance band to make your muscles work that bit harder and some weights for strength training.
If you don’t want to purchase any home equipment, then there are household items you can substitute. Try full water bottles or bags of sugar as hand weights to make your workouts more fulfilling.
Add more protein
People talk a lot about the role of carbohydrates and fats in dieting but protein is the nutrient you should really be focusing on. Protein helps with muscle repair and growth, and it also provides a lean source of energy.
Foods that are high in protein include chicken, steak and tuna, and meat-free alternatives such as eggs, dairy, soy and legumes.
Invest in some smart scales
During a weight loss journey, it can be very easy to become fixated on the number on the scales without understanding what that really means.
Not only should you be looking to cut your overall mass, but you also need to understand that muscle is heavier than fat, water weight can have an effect and it’s also about losing inches rather than just pounds.
Consider buying some smart scales which break your weight down by fat, muscle, water and bone so that you could understand more about where your progress is going.
Weight loss medication
If you’re struggling with obesity, and exercise and diet alone haven’t helped, then you may benefit from weight loss medication. For those with a BMI of over 28, you may be eligible to be prescribed Orlistat, which can help you to lose up to 10-20% of your total body weight.