20 Weight Loss Tips At Home: Safe And Fast Effective

There are some weight loss tips at home that is quite effective and you should apply them immediately. Let’s develop a clear implementation plan, have a standard diet, and pay attention to exercise and reasonable rest to achieve our body goals with us. 

The principles of safe weight loss 

1. Make a clear plan

It is very important to create a detailed timetable, plan, and goal for each phase of your fat loss regimen. After that, you will know the sequence of things that need to be done to ensure the desired slimming results. Notes:

• Do not skip or cut all meals during the day.
• Persistence in completing according to the plan, breaking down the goals for easy implementation.
• Always keep an eye on your health at every stage so you can adjust as necessary.

2. Standard nutrition

When modifying your slimming diet plan, you need to make sure that the calories you take in are less than the calories you burn. That helps to minimize metabolism and excess fat storage.

Besides, it is a key principle when losing weight at home, helping you to rebalance your body weight. Always count calories for each of your meals for convenient tracking and evaluation. This is what you need to know before using the weight loss tips at home below. 

3. Proper exercise and rest

Exercise has many health benefits, including improves mental health and increases longevity. In particular, having a regular exercise regimen will help you lose weight faster. Exercises also help promote blood circulation and increase the metabolism in the body. The practice requires constant perseverance every day to be effective.

Effective and safe weight loss tips at home

When searching for the fastest way to lose weight at home for women and men, you will find tons of simple tips that don’t take too much effort. The solutions are mainly based on the adjustment of 3 aspects: nutrition – living – exercise.

1. Reduce daily food intake

Cutting portions is what many women call weight loss tips at home from the kitchen. This is also the first important note when you start the process of improving your physique. When you reduce a part of the calories in the menu, it will help the digestive system not have to work too hard. At the same time, the organs will perform the function of metabolizing nutrients more efficiently.

From there, the body will minimize the possibility of having to suffer from fat accumulation in unwanted skin areas such as the armpits, abdomen, thighs, etc, and causing cosmetic loss.

2. Divide into several meals a day

Usually, for people who only eat 3 main meals per day, the amount of food loaded into the body is very large. Therefore, adding snacks will help you feel less hungry and limit your appetite. You can simply do it by adding 3 snacks to the following time frames:

• 9:00 – 10:00: yogurt/ boiled corn/ apple.
• 15h00 – 16h00: fresh milk with less sugar/ banana/ grapefruit.
• 19h00 – 20h00: fresh milk without sugar/ sweet potato.

If you do not want to lose sleep and get fatter, absolutely do not eat after 20:00.

See more: When To Change Engine Oil In Car – When And How

3. Limit the use of fast food – Weight loss tips at home

Fast food has now become a trend that many people love because of its convenience. However, this dish has a high risk of causing obesity. The reason is that all fast foods contain bad fats that cause overweight and hinder metabolism. As a result, it might cause many other diseases related to the circulatory, digestive and excretory systems.

Therefore, you should not abuse foods: fried chicken, sandwiches, french fries, etc to lose weight at home, and also protect your health and physique.

4. Learn the habit of counting calories every time you eat

Research shows that people who have the habit of counting calories before eating will lose an average of 3.5kg after 60 days. The number of calories added to the body every day will depend on the physical characteristics of each person. So, the control of energy levels is usually an only relative.

However, you still need to know the standard numbers to be able to make an adjustment decision that corresponds to you. Following these weight loss tips at home, for a person in a normal state, the energy needed each day to balance the body is:

• Men: 2300 – 2500 Calories
• Women: 2000 – 2200 Calories

Therefore, you should calculate and reduce about 300 calories/day is reasonable. This is a relatively easy way to lose weight at home, without causing body weakness.

5. Increase green vegetables in meals

Instead of eating starch and fat, using vegetables will help you lose weight quickly. Therefore, the addition of plant-based foods to the meal is an indispensable principle to regain a standard shape.

Green vegetables contain high fiber content, rich in vitamins and minerals, etc., so it does not cause a sudden increase in calories. At the same time, vegetables also help to release energy and reduce fat accumulation. Moreover, you can process it into a salad or smoothie to add more flavor, feel free to lose weight at home without loss of appetite.

Check out these best Smoothie King smoothies for weight loss to master these weight loss tips at home while still having tasty breakfasts.   

6. Drink plenty of water before eating

Water is very important for the organs in the body, helping those organs work more smoothly. Moreover, drinking a lot of water also stimulates weight loss, and effectively eliminates fat.

According to studies, drinking 500ml of water will increase the number of calories burned by up to 30% in a 30-minute period. Drinking a lot of water before a meal (about 15 minutes) will help fill your stomach. This also creates a feeling of fullness faster so you can absorb fewer calories into the body.

7. Form the habit of eating slowly, chewing thoroughly

When eating at a too fast rate, the nerves in the stomach do not have time to send signals to the brain, so people will feel full for a long time. That leads to the habit of eating a lot, tolerating calories beyond the limit will lead to weight gain and obesity.

For those who are losing weight, our weight loss tips at home are eating slowly and chewing thoroughly. This habit will ensure the digestive system works effectively and control the nutritional content in the body.

8. Use a small spoon to eat

Using a small spoon is a pretty good tip shared a lot by women on social networks, so some people doubt the use. Furthermore, this is a completely scientific solution. Because by using a small spoon, you can trick your brain into thinking you’ve eaten a lot. From there, consciousness is born to reduce the amount of food you put inside the body.

Moreover, small spoons also help you form the habit of eating slowly. As a result, you will quickly adjust to a more scientific way of eating.

9. Chew sugar-free gum when cravings

Many people have considered chewing gum as a tool that contributes significantly to their slimming plan. Chewing the candy will make the mouth muscles and salivary glands work continuously, making the stomach receive signals about the meal. 

From there, the body will feel “fake full” and load less energy in the next meal. As a result, using chewing gum to be a “savior” for cravings is a very useful way to lose weight at home.

10. Avoid watching videos about food and eating

Compare to the weight loss tips at home above, watching food videos has the opposite effect. According to the latest research, people who regularly monitor information about eating are 3 times more likely to have meals than other people.

It is because of the attractiveness of the food that stimulates the brain to control behavior to satisfy that need. So, if you don’t want your will to lose weight “shaken”, it’s best to temporarily stay away from all food videos.

11. Eat and drink at the prescribed time

The reason experts always recommend that people eat at the right time is for the digestive system and organs to perform biological functions efficiently. Dr. Gerda Pot (British) also shared that individuals who do not adhere to a scientific eating schedule will be more likely to face the risk of obesity than the average person.

Therefore, you can take advantage of the best times to eat 3 main meals as follows:

• Morning: 7:15
• Noon: 12:30
• Evening: 18:15

In particular, you absolutely must not cut out the main meal, fasting to burn the phase of fat loss. Because that will make the body want to eat more other snacks.

12. Enhance exercise and sports

The standard of a beautiful figure will not be too far away if you practice hard every day. However, the weight loss tips at home are exercise at the right time to have a positive impact.

• Early morning (5h00 – 6h00): jogging, push-ups, cycling, etc.
• Evening (17:00 – 18:00): swimming, aerobics,  jumping rope, etc. 

13. Get enough sleep, on time

Besides diet, lifestyle also greatly affects the weight loss process. Lack of sleep can cause body weight to increase because certain appetite-stimulating hormones are overactive, leading to excess calorie intake.

You need to maintain the habit of getting enough sleep, on time for your body to follow a reasonable biological clock. This will help the digestive system get used to a scientific diet and sleep, minimizing excess fat storage.

14. Cut carbs (starch)

Carbs are divided into 2 groups, good carbs, and bad carbs. You should avoid bad carbs. Because they are refined starches that have gone through too much processing, they have reduced the amount of fiber and nutrients. These foods will raise blood sugar levels and make you hungry faster, making weight loss difficult.

Instead, the efficient weight loss tips at home are to consume good carbs to add fiber, create a feeling of fullness and not be overweight.

15. Drinking coffee helps to lose weight fast

Drinking coffee is also one of the fast and most effective weight loss tips at home. Because the active ingredient caffeine in it will help increase metabolism by 3-11%, and at the same time increase the rate of fat burning by 10-29%.

To make the home weight loss process more effective, you can consume 1 cup of coffee (180ml) per day. However, you should only have coffee with a little sugar and drink it before 4 pm to not affect the quality of sleep.

16. Drink green tea

Not only coffee, but green tea also contains a small amount of caffeine, thereby supporting a favorable metabolic process. Besides, green tea also contains many antioxidants that can increase the ability to burn fat. You should drink 2 cups of green tea in the morning and afternoon each day to serve a more effective weight loss plan.

17. Protein Boost

As you might know, protein boost is one of the best weight loss tips at home. Foods containing a lot of protein such as poultry, seafood, eggs, milk, legumes, etc are an indispensable part of a healthy diet and weight loss menu. Get all these fresh food at a reasonable price with discounts on foods. 

Consuming foods that are high in protein can help keep you fuller for longer, reduce cravings for snacks, and boost your metabolism. Protein is also an important ingredient for building lean muscles, minimizing fat storage, and keeping slim. 

18. Fortified with fiber

In the process of implementing fast weight loss tips at home, the importance of fiber cannot be denied. Adding more fiber to the menu such as vegetables, fruits, nuts, legumes, whole grains, etc will help the diet to be balanced.

Foods rich in fiber will take longer to digest, helping to create a mucous membrane on the intestinal wall to minimize the absorption of too much starch and increase the feeling of fullness for a long time.

19. Avoid stress

Prolonged stress can cause uncontrolled weight gain. Because when mentally stressed, losing alertness can cause eating habits to change. Consequently, the body tends to eat too much, especially sweets and fatty fast foods.

When you find yourself in a state of stress, try to be active, exercise, listen to music, or meet friends to reduce anxiety. The timely mental release will help you quickly return to a healthy lifestyle as usual. Many scientists have also stated that one of the weight loss tips at home is to reduce stress to rebalance the endocrine system and minimize negative health consequences.

20. Add Vinegar to Your Diet

Adding vinegar to your diet can help you lose weight quickly and effectively. Apple cider vinegar is rich in acetic acid, which has the ability to stimulate metabolism, prevent fat accumulation in the body and improve blood sugar.

Furthermore, apple cider vinegar also has the effect of burning excess fat, helping to increase the maximum weight loss effect. You can incorporate apple cider vinegar into some daily dishes such as smoothies, juices, etc. to quickly improve your weight.