10 Tips to lose weight Faster –
1) Calculate BMR (Basal Metabolic Rate)
MEN = WEIGHT(lbs.) x 11
WOMEN = WEIGHT(lbs.) x 10
2) Calculate TDEE (Total daily energy expenditure)
Use to calculate how many calories you need to maintain.
SEDENTARY – 1.2 x BMR
MOD. ACTIVE – 1.5 x BMR
VERY ACTIVE – 1.7 x BMR
3) Calculate Calories
Use to determine how many calories you need to lose weight.
Sustainable Weight lose = TDEE x 0.85
Aggressive Weight lose = TDEE x 0.80
4) Calories Burn –
You should have an active life,to increase calories burn.
Tips to Burn Calories –
- Lift weight,
- Cycling,
- Running,
- Skipping,
- Yoga,
- Swimming,
- Home Exercise,
- Play Outdoor Games,
- Push Ups,
10. Step Ups.
5) Proper Diet –
For Proper Diet, Eat these Kinds of foods Such as –
- Veggies
- Tomato,
- Cucumber,
- Carrot,
- Onion,
- Ginger
- Protein
- Chicken Breast,
- Egg,
- Tuna,
- Tilapia,
- Salmon,
- Turkey.
- Fats
- Almond,
- Walnut,
- Avocado,
- Peanut Butter,
- Coconut oil.
4. Fruits
- Strawberry,
- Blueberry,
- Apple,
- Banana,
- Kiwi.
5. Carbs
- Brown Rice,
- Sweet Potato,
- Oats,
- Squash.
6) Drink Water (8 glasses)
Benefit of Drinking Water –
- Weight Loss,
- Digestion,
- Brain,
- Skin,
- Headache Cure,
- Energy,
- Better Exercise.
7) Avoid Eating –
Avoid Eating these Kinds of Foods –
- No Soda,
- No Sugar,
- No Alcohol,
- No eating out,
- Don’t Skip Breakfast,
- White Bread,
- Ice Cream,
- Cakes,
- Cookies,
- Pack food,
- Chocolates.
8) Track your Diet.
Make a proper diet chart or Plan that helps you to track your diet.
9) Exercise –
Some Exercise to Lose Weight at Home –
- Squats (10 Reps),
- Plank (15 Sec.),
- Crunches (25 Reps),
- Jumping Jacks (30 Reps),
- Lunges (15 Reps),
- Wall Sit (30 Sec.),
- Push Ups (10 Reps)
- Sit Ups (50 Reps).
Do more Reps Each and Every Day, Start from Beginner, Intermediate, Advanced.
10) Stay Motivated
- Should have Positive Vibes,
- Always Motivate yourself,
- Get Proper/ Enough Sleep.
Above are some tips for how to lose weight fast at home?.
Do Read- power habits for happy Life.
The author is an independent Journalist and a Certified web content Writer. Apart From Journalism and Content Writing, He is a Digital Instructor.
Politics, Economy, Sports, international Relations and Human interest stories are some of his Writing interests. He does create content for Social Media Like Facebook, Instagram, youtube etc.