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how to lose weight at HOME in the winter?
so, this winter i have put on soo much weight, to cold and snowy to be commuting to the gym, or anywhere else for that matter, just to exercise. so how to i loose weight at home? ps. my 14 year old bro also wants to find out how, any tips?
Too cold and snowy to go to the gym? Is your gym outside or something? Stop making excuses. Plus, you don't need to go to the gym anyway. Everything you need is at home.
To lose weight you need to burn off more calories than you take in.
If you eat 2000 calories in a day, you need to burn off atleast 2001 calories to lose weight (this won't show up because it's just one calorie) but you get the point.
3 secrets to losing weight:
1. Exercise. If you don't exercise, you won't lose weight. This is how you burn off the calories. Do anaerobic exercises atleast 3 times a week. Do NOT do aerobic. You must do ANaerobic.
Aerobic makes you lose muscle/strength//stamina as well as fat.
Anaerobic makes you lose fat, but increases your muscle/strength/stamina so you'll be fitter and look great.
Bodyweight moves such as push ups, abdominal crunches etc, are great for burning fat and increasing strength. Lots of cardio such as jump rope, jogging, or even dancing is great for fat loss.
2. Diet. You should lower your calorie intake, but watch out! People think that the less you eat, the more weight you lose. WRONG. Most weight is lost around the 1000 to 1200 calorie range.
If you go up into the 2000s, you will either stay the same weight or start getting fatter.
If you go BELOW 1000, your body goes into emergency starvation mode and starts trying to pack on as much fat as possible because you are not getting enough food into you so that your body can work properly. The lower you go in calories below 1000, the more fat you pack on, and the less healthy you get, until you become seriously ill and there is a chance of death. If you don't believe me, think of your body as a car. If you put too much gas in, it will overflow. If you put the right amount in (or a bit less) it will work fine. If you put too little in or none, it will stop working. It's the same with your body.
As well as calories, you should also eat 5 or 6 times per day, so once every 2 or 3 hours. You might think this makes you fatter, but it doesn't. If you eat 1200 calories per day, but split it up over 5 or 6 meals (so that's 200 or 300 calories per meal) your body gets a constant supply of food. It's not enough to gain weight so you won't get fat. BUT also, your body doesn't see the need to store fat because it's getting fed almost constantly, so you don't put any fat on. It's something called increasing your metabolism (look it up if you don't believe me). Another way to increase metabolism is to drink lots of water. Just sip it throughout the day, it's the easiest way. The worst possible thing to do is skip breakfast, because this throws your body into starvation mode so when it DOES get a meal, it puts it all on as fat. Eat as SOON AS you wake up.
It also matters what you eat. If you get the calories from fast food, you won't be very healthy and it'll be hard to lose weight. You need to eat lots of meat (chicken/pork/beef) that ISN'T fast food. Fish is also a really good choice, because it's got Omega 3 and 6 in which help your muscles work so you can exercise better. Meta and fish have lots of protein in, which helps to repair your body and build stronger muscles. You also need to eat Fruit and veg. Force it down your throat if you don't like it. No fast food, because remember, nothing tastes as good, as looking good feels.
The most important thing is to stay away from carbohydrates. NO CHIPS. You can eat bread, but only 1 or 2 slices per day. You do need carbohydrates, but keep it to a minimum.
3. Rest. If you do the first 2 things you will lose weight quite quickly. If you do all 3, you will lose weight even faster. You NEED 8 hours of sleep a night to repair your body, otherwise it is harder for you body to work (imagine a car having a flat tyre, it still works, but it's hard to drive). Also, never eat in the 2 hours before you go to bed. It IS good though, to have a glass of milk just before you go to sleep so that your body has got protein in it to repair itself.
Do all these and you should be fine. Also, keep a diary of your progress each week. Weigh yourself first thing in the morning, this is when your body doesn't have any extra stuff in it (like food you just ate) so it is your true weight.