The numbers of peoples who want to lose weight are increasing year by year. According to the data of worldometers.info; globally there are more than 1 billion adults (nearly 15-16% of the world population) are overweight. For that reason, many weight-watchers who don’t have time to hit the gym; they try to do exercises to lose weight at home.
Who is “overweight”?
A person with a body mass index (BMI) over 25 kg/m2 is considered as “overweight”.
Body mass index (BMI) can be calculated by dividing the weight in kilograms with a person’s height in meters.
For instance, If a person weight is 90 kg and his height is 1.8 meters ( 180 cms). Then his body mass index is 90/3.24=27.778 which is regarded as overweight.
Because of overweight, many chronic diseases occur such as diabetes, cardiovascular diseases and cancer.
In a finding, it’s been revealed that the 500 million population of the world tried to lose weight every year. Out of 100 per cent, 25 per cents people come under the age group of 20-30, 50 per cent people come under the age group of 30-50 and rest 25 per cent people are over the 50s.
The percentage of women is high in comparison to the men who tried to lose weight.
The reality is most of the people are so busy in their works, family and lifestyle; that they don’t have time to go to the gym. However, everybody wants to look fit and reduce weight but not all work on it.
There are basically 3 types of overweight people:
- People who think to reduce weight but they failed to make time for it.
- Some people do exercise but irregularly
- The third one, serious about their overweight problem and consistently trying to lose weight.
This article for serious people wants to lose weight. I am going to tell you some research-based exercises that will help you to lose weight faster at home. So, let’s get started
4 Types of exercises to help you lose weight faster at home:
Normally at home, we don’t have many options to do because of less space and lack of equipment. However, we can still manage to do some effective exercise. If I say about timing so, morning is the best time for weight loss.
- Core Workout
- High-intensity interval training (HIIT)
- Squats and Lunges
- Dumbbell CrossFit Exercises
1. Core Exercises to Burn Fat
The plank is for everyone and it is one of the best exercises for the overall core. It is very effective in weight loss. The planks strengthen the core and work on multiple muscles at once. It is a calorie-burning exercise that really helps in weight loss. It also improves flexibility as well as body postures.
Planks have many types such as; Side Plank, Reach Plank, Plank Wiper, Plank Jacks, Side Plank Leg Raise, Sliding Plank Crunch, Plank Switch etc.
Crunches or sit-ups do not precisely burn belly fat, but they can help the belly look flatter and more toned. Crunches strengthen the core muscles, increase stamina and endurance. Doing crunches along with other exercises and a healthy diet will surely help you lose weight.
Type of crunches: Reverse Crunches, Crunch Twist, Bicycle Crunch, Vertical Leg Crunch, Toe Touch Crunch, Bicycle Crunches etc.
Leg raise is one of the core exercises that thicken your lower abs and reduce belly skin thickness.
For overweight people, this exercise can be tough. But still, you should do every alternate day at least for two to five minutes.
High-intensity interval training (HIIT) means alternating between intense workout and less intense workout for a fixed amount of time. For instance, running on a treadmill or on a track for 1 minute at 15 k/h then slowing your speed to 4 k/h for 30 seconds. You can continue for as long as you can do.
HIIT is a scientifically proven way to reduce belly fats faster. Researchers told that it can be an efficient way to burn more calories.
Many studies proved the effectiveness of HIIT exercises. High-intensity workouts allow weight-watcher to maintain their hard-earned muscles without losing the already built muscles. HIIT burn calories which are stores as fats in your body. High-intensity workouts also burn calories even after a couple of hours of the workout.
HIIT also has many benefits other than weight loss such as; improve heart health, increase stamina, increase metabolism etc.
Types of HIIT exercise that you can perform at home:
- High knees
- kneeling pushup
- Stationary Running
- Mountain Climbers
- Jumping jacks
- Flutter Kicks
3. Yoga Exercises for Weight Loss at Home
Yoga is the most popular and ancient time exercise which performs globally. It is a type of aerobic exercise.
Yoga is a great exercise for maintaining and improving both physical and mental health. Many experts agreed that some forms of yoga help in different ways to bring about a healthy weight.
Consistent yoga exercise can influence weight loss, but not in the way we reduce weight by doing HIIT or weight training.
Many studies have shown that yoga may be effective for those who want to reduce weight and for those who want to maintain their weight. Yoga doesn’t directly help you lose weight but indirectly it does.
Here we take a look at the ways on how YOGA helps you lose weight:
- Energy expenditure during yoga sessions.
- Yoga improves your flexibility. Thus, flexibility prevents injuries and allows you to perform some advance exercises which burns more calories.
- Yoga improves mood, and reduce stress, which may help you reduce your calorie intake.
- Yoga also allows you to feel more connected with your body.
According to Yoga Journal, Here are soma yoga postures that will help you lose weight
- Extended Side Angle Pose (Utthita Parsvakonasana)
- Boat Pose (Paripurna Navasana)
- Four-Limbed Staff Pose ( Chaturanga Dandasana)
- Sage Marichi I (Marichyasana I)
- Boat Pose
- Four-Limbed Staff Pose
- Seated Forward Bend
- Upward Plank Pose
- Upward-Facing Dog Pose
- Warrior II Pose
Check out: What’s the Best time for a workout?
4. Squats and Lunges
Everyone does not have a spacious house or fancy equipment to perform varieties of exercises to lose weight at home. Due to fewer options available, Squats and Lunges may help to burn more calories and reduce body fats.
Squatting and lunges are tougher exercises than any others. It requires great efforts and endurance capacity. They strengthen lower body muscles such as quads, hamstrings, hips, glutes and calves. They also increase stamina, improve endurance and help you in running and jumping ropes.
Squats and lunges are mainly lower body workout. However, when you perform these exercises it allows burning a significant amount of body fat along with building muscles.
Some other forms of squats and lunges;
- Split Squat with Elevated Rear Leg
- Jumping ropes,
- Squat Jumps,
- Jump Lunge,
- Curtsey or Crossover Lunge
- Frog Thrusts With Jump etc.
5. Dumbbell CrossFit Exercises For Weight Loss at Home
CrossFit workout program is designed to achieve stronger and muscular physique. High-intensity dumbbell crossfit exercises not only burn more calories than traditional exercises but also convert fats into muscles.
Here are top 10 dumbbell Crossfit exercises you can do at home for weight loss
- Dumbbell Push Press
- Dumbbell Swings
- Forward Lunges to Overhead Press
- Power Clean
- Side bend
- Push jerk
- Dumbbell Bench Press
- Dumbbell Standing IYT Raises
- Hang squat clean
- Bent over row
Other Things That Help you Lose weight at Home
Along with these exercises, you should follow “Intermittent fasting” for weight Loss.
Intermittent fasting is a form of time-restricted fasting. It means eating for some hours and fasting for more hours. There are different intermittent fasting patterns such as; 16:8, 18:6, 12:12 etc. It means two windows of different hours, in one window you can eat and in another window you have to keep fast.
According to research intermittent fasting helps to reduce weight, improve heart health, maintain blood pressure and control cholesterol.
When intermittent fasting planned with a healthy diet it can be very reasonable, effective, and sustainable.
However, Below listed people should avoid Intermittent fating unless prescribed by a doctor or physicians
- Diabetes patients.
- People with eating problems, acidic and digestive problems.
- Pregnant ladies and breastfeeding ladies; Because they need to have healthy foods for theirs and their’s child health.
The most important factor is diet. Diet and nutrition play a major role in weight loss. Here are some important instruction related to diet:
You need to reduce or completely avoid the consumption of sugars and starches. If you do so, then it helps you to control your hunger or reduce calories consumptions. Subsequently, your body will burn fat instead of carbs and produce more energy.
Instead of carbs, add more protein, fat, and veggies to your diet. Consuming more fats, protein and low carb vegetables will fill your tummy up and automatically decrease your carbohydrate intake.
Lettuce, Cabbage, raw papaya and banana, beetroot, Tomatoes, Spinach, Broccoli etc are low carb veggies. Properly chew your foods and drink more water.
Weight loss is a complex process. To lose weight you have to maintain your diet, workout, fasting, lifestyle. You should maintain all of these. Everyone hasn’t the same problem and BMI, so one has to take action accordingly. If you’re not sure how to start a proper weight loss programme then I would suggest you take nutritionist or doctor consult.
Thеrе iѕ оnе guaranteed, time-tested; nеvеr fail method fоr weight loss thаt works rеgаrdlеѕѕ оf age, gender оr amount оf weight уоu nееd tо lose; burn mоrе calories thаn уоu tаkе in. Tо put it mоrе simply, eat lеѕѕ аnd exercise more. If уоu reduce уоur calories consumption; It will speed uр уоur metabolism thrоugh high-intensity workouts and helps уоu will lose weight.
Best of Luck! I wish you fit and healthy lifestyle and you can also suggest options that work great for weight loss.