'How to avoid weight gain at home' is a question many of us are asking ourselves right now. With a second lockdown already happening in many countries, keeping the waistline from increasing even further will be more and more difficult for many. Getting hold of the best home gym equipment is still a bit tricky but even without those, you can boost metabolism and keep weight gain at bay with the blow weight loss tips.
Best type of exercise for quick weight loss, according to research
Managing your weight is beneficial for both your physical and mental wellbeing. With a few simple tricks and lifestyle adjustments, you can make sure the pounds stay off and who knows, you might even shed a few kilos in the process. The fact is, the best way to lose belly fat is to pay close attention to your diet. Not surprisingly, the best way to get a six pack is to eat right (and, to some degree, to workout). And make sure you avoid these 5 types of food too if you don't want to gain weight.
The tips below can be used on their own or you can even combine them as you see fit. Very important, however, is not to overdo it and do vigorous exercising while not eating much at all. That is just plain dangerous and can get you injured in no time. Be sensible and if you had any issues with obesity before or are really unfit, consider talking to a health professional before you implement any drastic changes in your lifestyle.
(Image credit: The Protein Works)
It's really not rocket science: if you don't want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.
Of course, you can offset the lack of outdoor exercising with indoor exercising but there are other ways to keep the waist slim that doesn't involve gruelling physical activity. And the best of them all is to be more mindful about how and what you eat.
Without trying to convert anybody to mindfulness and being present, try stopping for a second anytime before you raid your cupboard for some food. Ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat? Something I had to deal with? Unhealthy eating habits often stem from procrastination and us not wanting to deal with the task at hand.
If you are a big fan of fried food, one obvious way to reduce calorie and fat intake is to get one a best air fryer. Air fried food isn't necessarily as delicious as deep- or even shallow-fried, but it does retain a fried/roasted taste and mouth-feel whilst using as little as a tenth of the fat of frying or roasting. We know they're in demand right now, cos they keep selling out.
Ninja Air Fryer that Cooks, Crisps and Dehydrates, with 4 Quart Capacity | On sale for $99.99 | Was $129.99 | You save $30 at AmazonAir fry with 'up to 75 percent less fat' than traditional frying methods. The Ninja Air Fryer has a wide temperature range of 105-400 degrees Fahrenheit that allows you to gently remove moisture from foods or quickly cook and crisp foods, should you want to. Now Under $100 at Amazon!View Deal
(Image credit: Getty Images)
Another way to to eat less is to face how much we eat in general. Considering the amount of processed food we eat, it's easy to count the amount of caloriesand macronutrients (lipids[fat]/carbs/protein) we consume by using apps that scan barcodes of food items and does the adding up for us.
The best known of these apps is MyFitnessPal, but there are many other apps that can do the same thing. Garmin watches can integrate with it o you can see calories consumed vs calories burned on your wrist. Fitbit does a similar thing with its Fitbit Premium service.
By realising just how many calories are in certain food items we eat, we can make more educated decisions about snacking in the future. Can you eat a box of Jaffa cakes in one sitting? That's 450 'bad' calories consumed and to burn it off, you would have to do an hour of HIIT workouts. Which you probably won't.
(Image credit: Puriton)
A 2012 research called "Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial" came to the following conclusion: "participants who substituted protein for fat lost, on average, 0.33 kg per 6-months during Phase I and 0.07 kg per 6-months during Phase II per 1% increase in protein." Also, "increased intake of fruits and vegetables was associated with weight loss in Phases I and II: 0.29 kg per 6-months and 0.04 kg per 6-months, respectively, per 1-serving increase."
'Phase I' referred to an initial 6 month weight loss phase, while 'Phase II' 30-month weight loss maintenance phase. As always, though, we recommend taking these results with a pinch of salt. We are not questioning the validity of the research it was a long-term randomised controlled trial but we also don't recommend getting rid of all the fat from your diet.
However, adding more protein to your diet can curb hunger by making you feel fuller. As well as that, since our bodies haven't got protein reserves, swapping out some bad carbs and fats to protein could help you lose weight and keep it off. Controlling energy intake wouldn't hurt either.
(Image credit: Getty Images)
Even if you don't want to swap out Mars bars for kale and broccoli, you can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.
With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day. This way, you sleep through most of the fats, making it super easy to do so. Well, somewhat easier anyway.
Wild West Original Jerky, 12 x 35g bags | 21 at AmazonFor a calorie-dense but nutritious snack, nothing beats jerky or biltong cured meat snacks high in protein. This Wild West Original comes in handy 35g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (13.2g per pack, to be precise), and is gluten free.View Deal
(Image credit: Sundried)
Drinking more water is beneficial for a lot of reasons and now that we are all grounded in our homes, people can't really use the usual excuse not to drink more, which is "I'll need to go to the toilet more often", since the loo is really always available at home (we hope so anyway).
Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer. The best combination is eating more fibrous food more vegetables, mainly and drinking plenty of water. Cold-pressed bars are okay as a snack too with lots of water, although they are by nature quite high in sugar.
Low-sugar protein bars and savoury snacks like beef or vegan jerky are a great alternative to chocolate bars as a mid-afternoon snack. Nuts are okay although they are very energy dense (high in good fats) so you should only eat a small portion at the time.
(Image credit: Fitbit)
Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the 'movement reminder' that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn't help but getting off from the sofa periodically can be beneficial for your overall wellbeing nevertheless, even if it is just to have a stretch or to put away some washing.
Fitness trackers and running watches also measure calories burned so you it can adjust your calorie consumption to your calorie expenditure. These devices are not ultra precise but they will give you a good estimate nevertheless.
Fitbit Versa 2 | Sale price 155.03 | Was 199.99 | Save 44.96 at AmazonThe Fitbit Versa 2 is always getting price cuts and is currently 40 off at Amazon UK. See below for the best prices in your country. The stylish Versa 2 features advanced cardio tracking as well as step and sleep tracking, and has Alexa built in. It's not got GPS but, of course, you don't need that indoors anywayView Deal
(Image credit: Tanita)
Just like fitness trackers, bathroom scales the smart scale variety can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass and, most importantly, body fat percentage.
They don't even cost the earth either: the Tanita BC-401 body composition monitor is less than 80 and measures 10 different body metrics. Cheaper than getting a Garmin Fenix 6 Pro, for sure, although the Tanita BC-401 won't be that much of a help when it comes to navigating forest trails, unlike the Garmin's offline topographic maps.
Today's best Tanita scales deals
Tanita RD-953 InnerScan PRO
Tanita RD-901 InnerScan PRO...
(Image credit: Fitbit)
HIIT workouts have never really gone out of fashion but they are definitely 'in' at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your bodyweight only, a kettlebell, dumbbells, treadmills, exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.
Should you be considering doing HIIT workouts, we have an article about why should you try HIIT and there is also the Trion app that can generate over a billion different workouts to try at home. And, of course, you can try to follow along the Mike Tyson bodyweight workout, although that certainly won't be a walk in the park.
(Image credit: Vivobarefoot)
Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can't leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and adding one more every day and see if you can keep up with the pace.
Have you got a pull up bar? How about learning how to do pull ups properly? Or mastering chin ups. Don't know what the difference is? Here is a handy article on the subject: chin up vs pull up which one is better for you? If you have an ab wheel knocking about somewhere in the house, you can challenge yourself to actually learn how to use roller properly.
Maybe you can improve your mobility? Improving hamstring flexibility can be quite challenging for some but being more flexible can improve your general comfort levels significantly. Shoulder mobility is also a massive issue among the adult population: get some resistance bands and do two-arm shoulder circles.
How about making your feet more flexible? Having flexible toes can improve balance and alleviate some back problems too. There is an excellent article on the subject at Vivobarefoot: engage your feet with a spot of toega (as in toe-yoga). While you are at it, get a pair of their shoes too, they are light and super responsive too.
Today's best gym & fitness deals - stock checked every 30 minutes
Gym Sweat Towel - Orange...
Reflex Nutrition Creapure...
SKLZ Core Wheels Dynamic...
Perfect Fitness Ab Carver Pro...
Fitbit - Aria Air Digital...
Marcy Recumbent Mag Cycle...
XTERRA Fitness TR150 Folding...
Bowflex SelectTech 552 - Two...
Bowflex SelectTech 1090...
Read the original here:
How to avoid weight gain at home: 8 home weight loss tips and essential equipment - T3
- How to Lose Weight with Fasting - BOXROX - November 11th, 2020
- 5 Myths About Calories That Could Prevent You From Losing Weight - LIVESTRONG.COM - November 11th, 2020
- Rebel Wilson touches on emotional eating struggles prior to losing weight - Geo News - November 11th, 2020
- Weight loss can reduce the risk of heart attack - Gulf Today - November 11th, 2020
- Do you have a thyroid condition? Here are 5 weight loss tips for people with hypothyroidism - Times Now - November 11th, 2020
- Guess which exercise burns fat the fastest: For weight loss, it's surprisingly simple - T3 - November 11th, 2020
- Trial finds limiting calories more important than the time of day you eat - New Atlas - November 11th, 2020
- Suffering from diabetes? Reducing body fat linked to lower heart risk among diabetic patients - TheHealthSite - November 11th, 2020
- You Don't Have to Go Keto to Lose Weight, Says This Diet Expert - The Beet - November 9th, 2020
- How losing weight through fruits affects health, tips from nutritionist - Yahoo Philippines News - November 9th, 2020
- More Americans are Trying to Lose Weight Than Ever Before, Study Finds - msnNOW - November 9th, 2020
- The Health at Every Size Philosophy Aims To Make Health Care More Inclusive of Larger-Sized Bodies - Well+Good - November 9th, 2020
- Scots finding their get up and go after 50 by losing weight and moving abroad - Daily Record - November 9th, 2020
- One Shot Keto Reviews Details One Shot Keto Pills Read Ingredients and Really Work - Riverfront Times - November 9th, 2020
- The shape I'm in: Cork comedian Sinead Quinlan on her TV show and losing weight during lockdown - Irish Examiner - November 9th, 2020
- Pick Up These 5 Great Items To Help Lose Weight Quickly - Men's Journal - November 5th, 2020
- Why Am I Not Losing Weight on the Starch Solution? These 12 Simple Tweaks Can Help - POPSUGAR - November 5th, 2020
- Contradictheory: My secret to losing weight (it's not what you think) - The Star Online - November 5th, 2020
- The #1 Way to Lose Weight You Haven't Tried Yet, Say Doctors - Yahoo Lifestyle - November 5th, 2020
- Weight loss: 6 reasons why you may not be losing weight with Surya Namaskar - Times of India - November 5th, 2020
- Dry Fasting: Health Benefits of This Lesser Known Yet New Way to Fitness - News18 - November 5th, 2020
- 'By Counting Macros And Weightlifting To Train For A Fitness Competition, I Lost 140 Pounds' - Women's Health - November 5th, 2020
- R Walk Fitness catching on The Famuan - Famuan - November 5th, 2020
- How TikTok became a hotbed of pro-anorexic videos and severely underweight influencers promoting - The Sun - November 5th, 2020
- Doing This One Thing Can Drive Your Weight Loss, New Study Shows - Yahoo Canada Shine On - October 28th, 2020
- With Weight Watchers And The Nike Running App, I Finally Broke Out Of My Weight-Loss Rut - Women's Health - October 28th, 2020
- Best nutrition apps: 10 of the top options - Medical News Today - October 28th, 2020
- Weight loss: can your 'settling point' prevent you from losing weight in the long term? - T3 (Australia) - October 28th, 2020
- How Can You Get Rid of Back Fat? 11 Tips for the Gym and Your Plate - Greatist - October 28th, 2020
- The Best and Worst Snacks for Weight Loss - LIVESTRONG.COM - October 28th, 2020
- 8 Best and Worst Types of Alcohol for Weight Loss - Everyday Health - October 28th, 2020
- Losing 13 percent of your weight could lead to big health improvements - The Oakland Press - October 28th, 2020
- There's a way to make weight loss easier and it involves your partner (no, it's not sex) - T3 - October 28th, 2020
- Control your weight to lower stroke risk: 5 diet, fitness tips to help you shed pounds and keep them off - Times Now - October 28th, 2020
- Utah Latinos are urged to stay safe from COVID-19, avoid big holiday gatherings - Salt Lake Tribune - October 28th, 2020
- Definition is broader than what we covered | Jackson Hole Woman - Jackson Hole News&Guide - October 28th, 2020
- Khabib Nurmagomedov and Uriah Halls Traumatic Seizures May Reveal Dangers of Cutting Weight in the UFC - Sportscasting - October 28th, 2020
- Princeton Police Dept's Annual Coat Drive is Going On Now - 94.5 PST - October 28th, 2020
- Getting The Most Possible From Your Daily Workouts - Chiang Rai Times - October 28th, 2020
- 5 things to know about Polycystic Ovary Syndrome - StarNewsOnline.com - October 28th, 2020
- Artificial Sweeteners in Drinks are Not Healthy and Safe for Heart - TheHealthMania - October 28th, 2020
- Learning About the Health Benefits of SUP Yoga Exercise - Chiang Rai Times - October 28th, 2020
- 5 science-backed benefits of fasting, and how to fast safely and effectively - INSIDER - October 22nd, 2020
- Do you really lose weight by fat-free and sugar-free diets? Know the pros and cons of such eating patterns - Times Now - October 22nd, 2020
- DECODED: Why is it harder for short people to lose weight - Times of India - October 22nd, 2020
- Best weight loss diets: Experts weigh in on Whole30, Paleo, Keto and more - CNET - October 22nd, 2020
- Suniel Shetty reveals his formula of gaining and losing weight - GQ India - October 22nd, 2020
- Study says this is the #1 thing that causes you to gain weight - BGR - October 22nd, 2020
- Lose weight in your sleep with these bedtime drinks - TheHealthSite - October 22nd, 2020
- Woman missing for 2 weeks found safe in Zion National Park - Seymour Tribune - October 22nd, 2020
- Health and Wellness Predictions For 2021: Helen Lee Schifter - Taste Terminal - October 22nd, 2020
- Slimming World consultant inspired to lose weight after feeling like a failure to her class - Lincolnshire Live - October 21st, 2020
- #HealthBytes: Effective tips that can help you lose weight - NewsBytes - October 21st, 2020
- How does Slimming World work and how much is it to join? - The Irish Sun - October 21st, 2020
- 'Its literally the perfect knife': Dan Hong on the three most useful objects in his life - The Guardian - October 21st, 2020
- After losing 140 pounds, Saskatoon woman shocked to learn province won't cover skin-removal surgeries - CTV News Saskatoon - October 21st, 2020
- Weight Loss Tips: Nutritionist Tells What Actually Works For Losing Weight Effectively - NDTV - October 18th, 2020
- Using the Pandemic as an Opportunity to Lose Weight and Get in Shape - The New York Times - October 18th, 2020
- You Can Still Eat Dessert and Lose Weight Unless You're Making These 3 Mistakes - LIVESTRONG.COM - October 18th, 2020
- 7 tips from Mumbais best fitness trainers and nutritionists on how to lose weight - GQ India - October 18th, 2020
- KETO Diet: Is It Just Hype Or A New Way Of Life? - Greek City Times - October 18th, 2020
- Want to knock off 5kgs in a month? Try this - NewsBytes - October 18th, 2020
- This Guy Lost 270 Pounds and Got Jacked After a Seizure Gave Him a Serious Wake-up Call - menshealth.com - October 18th, 2020
- Is it safe to do intermittent fasting while breastfeeding? - TheHealthSite - October 18th, 2020
- Amy Duggar Claps Back at Troll Who Told Her to Have More Kids, Lose Weight - Us Weekly - October 18th, 2020
- How Often Should You Work Out? For Weight Loss and Muscle Gain - Greatist - October 18th, 2020
- The Arctic is on track to lose more ice this century than at any point since the end of the Ice Age. Photos show the dramatic melting. - Business... - October 18th, 2020
- Phillip Schofield's months of hell and secret torment - losing weight, vomiting and missing work - Mirror Online - October 18th, 2020
- This Clever Technique Will Help You Lose Weight and Stay Fit - Slate - October 13th, 2020
- Is The Keto Diet Good For PCOS? Benefits Of Low-Carb Diet For PCOS - Women's Health - October 13th, 2020
- Is keto a healthy way to lose weight? Everything to know about the divisive low-carb diet - The National - October 13th, 2020
- How to Lose Fat Without Losing Muscle, According to Experts - Greatist - October 13th, 2020
- On a weight loss diet? Here are two quick and healthy breakfast recipes to kickstart your metabolism - Times Now - October 13th, 2020
- 806 Health Tip: Consistency Is Key To Losing Weight - mix941kmxj.com - October 13th, 2020
- Be specific with your intentions - Stabroek News - October 13th, 2020
- Weight loss: Signs your workout is actually making you gain more weight - Times of India - October 13th, 2020
- Kelly Osbourne shows off incredible 80-pound weight loss in skintight black jeans and low-cut top before - The Sun - October 13th, 2020
- AJ McLean's Body Transformation since Joining DWTS How Much Weight Has He Lost? - AmoMama - October 13th, 2020
- Scots mum claims she was fat-shamed by NHS weight loss leaflet just seven weeks after giving birth - Daily Record - October 13th, 2020
- Arthritis pain: Why weight loss helps; 3 ways to stay active and manage joint pain at home - Times Now - October 13th, 2020