Tired of trying to fit in that “few- month” old jeans? Think your new dress is not looking that great on you because of that increasing waist line? It is the high time when you should start concentrating on shedding those extra pounds that you have put on recently. Trying to bypass the problem by putting on a more comfortable jeans or dress is not the solution, rather often the reason for the problem to become even more serious.
The good thing is that, for losing weight, you necessarily need not to visit a gymnasium. In fact, according to the health specialists, taking the right measures and doing the right exercises at home can be much more beneficial for losing weight than going out and sweating out at the gym 3-4 days a week.
There are many effective weight loss exercises that do not need any type of equipment to perform and a good dose of these exercises coupled with the right diet and lifestyle changes can be the most effective way to lose weight at home. Exercises, like, cycling, running, jogging or any active sports like swimming can be highly helpful to lose weight without any equipment, but they does not fit well into the “at-home”category.
So, here is the way to lose weight right at your home, without investing on any equipment. In this article first we will discuss on the diet and lifestyle changes that are vital for losing weight and then we will move on to the exercise section, where we will provide you with details about the best “at-home” exercises to be performed without any equipment for losing weight. First let us begin with the right diet and lifestyle changes for weight loss.
The right diet — the key to lose weight at home
The right diet can play a major role in losing weight. You need not to go on a crash diet to lose weight, which will at the end harm your body. All you need to do is to shift to a balanced and healthy diet. As a general rule include more leafy vegetables in your diet, cut down on fatty and junk foods and you are done. Concentrate on foods that come with more dietary fibers and results into higher satiation keeping your hunger in control. Also do not eat to the full of your stomach and divide your daily diet into 5 smaller portions instead of 2 or 3 big meals. Also watch your daily salt consumption, as salt is directly related to water retention in the body, which can make you look fat. These simple changes in your diet can give effective results quickly.
Forget some unhealthy habits today to lose weight at home
One of the most vital unhealthy habits that you need to forget from the very day you become cautious about your weight is drinking. Be it whisky or beer, each of them adds excess of fat to your body and burning out the alcoholic fat through exercises at home without equipment is really hard. So, not only cut down but stop drinking to lose weight.
Drink more water in the right way to lose weight
Also drink more and more water during the day at frequent intervals and instead of drinking cold water, opt for slightly warm water, because the warm water increases the metabolic rate of your body which can be highly effective in losing weight quickly. Drinking a glass of warm water with honey and lime juice in the morning in empty stomach is an age old treatment that has proved itself to be quite effective for many.
Now, let us get into the exercises. Here is a list and method of easy exercises that you can do right at your home without any equipment but are highly effective to give you weight loss benefits within a couple of weeks,
We had to start the list with squats because when it comes to losing weight without equipment, the efficiency of squats is really high. Squats are easy to do but highly effective in giving you the desired results. Probably you already know how to do squats, here is just few lines to ensure that you do it right.
Stand with your feet shoulder apart and hold your hands straight in front of you as shown in figure A. Now lower your hips by bending the knees while keeping the upper body straight. Your aim should be to make your thighs come parallel with the floor as shown in figure B. Start with 5 sets of 5 repetitions and increase as you go.
Prisoner squat with jump
As you must have already understood from the name and the picture, it is a simple variation of squat that will work out your whole body and is highly effective to give weight loss effects. Just keep your hands folded at the back of your head in a well stretched position while doing the squats and do the squatting with a jump. 5 sets of 5 reps will be good to start with.
Pushups with pike walk
Pushup is a very common and effective exercise for toning your body muscles and also for losing weight quickly. At the same time pike walk is also considered as one of the few exercises that actually results into working of more or less all the bigger muscles of the body. So, combining pushups with pike walk can be an effective and goal oriented way to lose weight quickly.
As you can see in the image, stand tall with your legs shoulder apart and then bend forward from your waist to touch the floor. Now walk forward with your hands, stretching your body to reach a pushup position. Start with 3 sets of 5 reps and increase as you go.
Lunges work out your calves and glutes and are considered as one of the primary exercises for losing weight. Walking lunges is a simple variation of lunges that only adds to its efficiency. Stand straight with your hands by your side. Move the right leg to your front and then bend both your knees as shown in the picture to reach the lunge position.
Keep the thigh of the leg at the front parallel to the floor. Your knee of the back leg should not touch the floor. Once you reach this position hold it for few moments and then take the back leg forward to repeat the same with the opposite legs as shown in the figure.
Side plank with hip drop
Side plank is a common and effective variation of plank. Combining this exercise with hip drops can make it most effective to tone the muscles of the hips and stomach region which is the most vital places to focus for people trying to lose weight.
Lay on your side placing your weight on one hand and feet as shown in the figure. Keep the other hand on your waist and pull the waist up, creating atension in the body. Your body should come at an ascending straight line with the floor. Hold the position for a moment and then drop the hips lower as shown, but do not touch the Floor. Repeat the same with the other side to complete one set. You should do 4 sets of 5 reps at the starting.
We are not talking about a superhero movie here but it is the most commonly used name for this effective exercise that works out the muscles of the lower back and of the hips, which are often a favorite place of the fats to get stored, making your lower body bulky.
For this exercise lie flat on the floor on your stomach with your hands apart. Now try to fold your body backwards as shown in the picture creating a tensionthroughout the body. Hold the position for few moments and then relax. You need to do at least 10 sets of superman to get effective results.
Trying to get flat abs and toned back quickly? Include crunch cycles in your daily exercise. This exercise will work out more or less all the muscles of your body giving you the best slimming and toning effects.
Lie flat on your back with your hands folded below your head. Your legs should be up from the floor at 45 degrees and fully stretched. Now you have to touch your left elbow to the right knee and the right elbow with the left knee as shown in the figure. You need to do at least 10 sets of 5 repetitions to start with.
No matter your current fitness level, you can always do bridges and make it more perfect with practice. This exercise works the muscles of your abs, back and hips helping in losing extra fat.
To do bridge, lie flat on the floor. Fold your legs at the knees at 90 degrees and then push your back up to the maximum position taking the body weight on the shoulders as shown in the figure. Hold the position and count from 1 to 30 and then get back to the starting position. You need to do at least 10 repetitions of the same at the beginning.
Yoga is the other effective way of losing weight at home. If you can do it properly putting your best efforts, you are sure to see the results.
The end tip
As a final tip, keep in mind that rotating your exercises adds to their efficiency in burning fat.