10 Easy Ways to Lose Weight at Home

Sometimes it’s hard to commit to an exercise program or stick to dieting when you have so many other responsibilities, whether that’s your kids, your job, or just life in general. To ensure you lose weight safely and effectively, especially during times when so many of us are now spending more time at home so here are 10 Easy Ways to Lose Weight in the process of accumulated time. These tips are simple enough to implement even if you only have time in the evening after work or late at night before bed, and they can help keep you motivated even when your schedule doesn’t seem to allow it.

1) Drink more water

Drinking water helps your body flush out excess salt and bloat, and it keeps you feeling full throughout the day. If you struggle with staying hydrated, aim for eight 8-ounce glasses per day. And don’t forget that caffeine can have a diuretic effect—if you’re looking to boost your water intake, try adding a slice of orange or lime to each glass.

2) Eat more fiber

A diet rich in fiber will fill you up without adding too many calories. For example, choose whole wheat bread over white and brown rice over white. Also, try eating fruits and vegetables that are high in fiber like broccoli, apples, carrots, and sweet potatoes. If you’re worried about high-fiber foods giving you a lot of gas and bloating your stomach even more than it already is, don’t fret: just add some vinegar to your meals.

3) Add more vegetables

Vegetables are a great way to add more fiber and nutrients to your diet while keeping you full. While they might not be your favorite part of a meal, they can help curb cravings and keep you satisfied. If you find it hard to have veggies as a snack on your own, try adding them into a smoothie. The fiber in vegetables and fruits can fill you up so that you don’t feel like snacking on junk food later.

4) Use portion control

Portion control is a crucial way for people who need to lose weight to cut calories, but it can be hard for anyone trying to lose weight. Make sure you’re not eating more food than your body needs and remember: what you eat affects how much you weigh. If you want more tips on portion control, check out our portion control tips guide here.

5) Exercise while you work

You might not be able to hit a class during your lunch break, but that doesn’t mean you can’t fit in some exercise. Research from Wake Forest University found that people who worked out with small weights while doing sit-ups burned about 300 calories an hour. You don’t have to go to a gym or even leave your office building, says Michele Olson, Ph.D., R.D., director of sports nutrition at Baylor University in Waco, Texas.

6) Wake up early

You may have heard that it’s easier to drop pounds by going to bed earlier, but now scientists have found that it’s just as important to wake up early. In a new study from Brigham Young University, mice who were forced awake—even when they wanted more sleep—dropped nearly twice as much weight as those who were able to snooze more often.

7) Try pilates moves

Pilates can help you strengthen your body, and it’s a great way to drop weight, as well. Pilates is especially effective for targeting and toning your abs, glutes, and back. At-home Pilates involves a mat and small circle resistance bands—you’ll need both of these items in order to execute these moves properly.

8) Focus on cardio exercises

Cardio exercises can help you shed extra pounds, and they’re also great for your heart health. It’s best to get them in during your warm-up and cool-down—after lifting weights or doing strength training, aim for 20 minutes of light cardio. Walk, jog, cycle—anything is better than nothing!

9) Get your ZZZs

Sleep deprivation can cause you to consume more calories and make unhealthy food choices, which will make it much harder for you to lose weight. So if you’re not getting enough shut-eye, try putting yourself on a schedule. Aim for 8 hours of sleep each night by going to bed and waking up at consistent times every day. If that’s not feasible, do your best: Slashing a mere half hour from your sleep deficit can help you lose about 14 pounds in a year.

10) Remember how far you’ve come

Studies show that positive self-talk can have a significant impact on your ability to lose weight. Keep track of your progress by making note of your starting weight, what you weigh now, and any improvements you make in between. Remembering how far you’ve come will keep you motivated as you seek out other ways to kick fat from your life for good.