Reducing fat is one of the top goals for many people. The reason is that weight loss can help prevent metabolic diseases, improve your cholesterol and blood sugar levels, and lower your blood pressure. It can also reduce your risk of heart disease, diabetes, and cancer.
Not everyone have spare time in their busy lives to go to gym. If thats you, then you can follow the below mentioned steps to easily lose body fat at while working at home.
1. Go for a walk everyday
Studies show walking is one of the best ways to burn belly fat. According to an article in Prevention, researchers reviewed 40 years of studies on exercise and belly fat, finding that just 2 hours of light walking per week (around 20 minutes a day) can help you reduce your waistline by about 1 inch in four weeks. Another study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking.
According to another study by Nature.com, 30 minutes of walking every day of the week showed a significant reduction in body weight and body fat percentage. The study also found that 30 minutes of walking with a good diet is as good as 60 minutes of walking.
Walking can be done around the neighborhood or at a park near your house. Doing it in the early morning gives you much-needed fresh air as well. Plus, you can also take your dog or cat on a walk with you. They are best buddies for a walk in the park.
2. Try intermittent fasting
Intermittent fasting is basically an eating plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is an easy way to manage your weight and prevent some disease.
Intermittent fasting forces the body to use up its immediately accessible sugar stores and start burning fat. Intermittent fasting is like a medicine to obesity. According to this study, In which 27 people tried Intermittent fasting and all of them found weight loss of 0.8% to 13.0% of baseline weight with no serious adverse events.
A good thing about intermittent fasting is that you you can customize it to your preference and ability to avoid from food.
Note: Intermittent fasting is not for everyone, avoid it if you are at risk for disordered eating or during pregnancy.
3. Get a standing desk
Standing can help with weight loss. According to a study by the Mayo Clinic, standing for 6 hours a day instead of sitting can help you lose weight over time. According to the study, standing burns 0.15 calories more per minute than sitting, which means that a 143.3-pound adult would burn an extra 54 calories in six hours.
That’s why we recommend getting a standing desk. If you are working from home, then a standing desk is a really good option. Your body is mostly idle when you are sitting and only burns the minimum amount of calories it needs to survive. However, when you stand, your body activates muscles in your legs, which increases the number of calories burned.
Check this list of best standing desks to find the one that fits your needs and dimensions.
4. Start workout at home
High-intensity interval training has proved to be very good for burning fat. When you reach a highly pumped state while working out, your body uses extra oxygen to bring it back to normal, which boosts your metabolism and leads to burning fat.
This study found that three months of high-intensity interval training led to a loss of 4.4 pounds of body fat. These workouts are best done two or three times per week rather than daily, since your body will need some time to recover.
Below are some of the exercises you can do at home to lose fat:
- Jumping Jacks
- Burpees
- Squat Jumps
- Skater Jumps
- Plank Jacks
- High Knees
5. Eat the right foods
To lose body fat, you should focus on eating a good diet. Foods that are high in protein, omega-3 fatty acids, and antioxidants may help promote fat loss. While there are no foods that will magically burn fat, there are some foods that help boost your metabolism. Foods that are high in protein are good for you if losing fat is your goal. Add veggies and fruits to your diet for faster results.
Some good foods for fat loss are:
- Quinoa and brown rice
- Eggs
- Lean proteins such as chicken, turkey, salmon, and lean beef
- Green tea
- Beans
- Yogurt with berries
- Apples (With the Skin On)
Final Thoughts
There are multiple options available if you want to lose fat at home. You could try walking or running, taking good diet or workout. All of these have have studies to back up their fat loss capabilities.
For faster results, we recommend getting a standing desk and an under desk treadmill. They are very effective. Instead of sitting on your chair, you can do some exercise, which will help you lose fat faster than anything else.
Also consider taking a good diet. Which includes foods high in protein, omega-3 fatty acids, and antioxidants. These foods keep you full for longer, resulting in less calorie consumption.