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You don’t need a ton of fancy gym equipment or an expensive meal plan to burn fat and lose weight. You can get started right at home! The key is to make gradual changes that you can stick to consistently. To help you out, we’ve put together a nifty list of exercises and dietary changes you can do to start burning fat in the comfort of your own home.
Steps
Foods to Eat and Avoid and Exercises to Burn Fat
Expert Q&A
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QuestionHow long does it take for a low-carb diet to start working?Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.It depends on the person, but you should start seeing and feeling results within 2 weeks or so.
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QuestionIf my weight is 50 kg, how would I lose 10kg in 1 month?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Losing 10 Kg in one month would be 20% of your overall body weight and is not advisable. It would be very unhealthy to try and lose that much weight.
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QuestionMy weight is 90 kg and I want to lose 10 kg in 1 month. What can I do?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.I suggest revising your goal to 3-5 Kg per month which is much safer, healthier, and more likely to stay off.
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Tips
- Don’t worry so much about the numbers on the scale. Instead, pay attention to how your clothes are fitting you as you start burning fat and losing weight to see the real changes you want.Thanks
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Warnings
- If you’re struggling with an eating disorder, you don’t have to deal with it alone. Reach out to a counselor, therapist, or doctor for help.Thanks
- Many dietary products that claim to burn fat may be more hype than substance. Some of them could be harmful for you. Check with your doctor before you start using any weight loss products or supplements, especially if you have an underlying medical condition such as diabetes or heart disease.Thanks
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References
- ↑ https://www.shape.com/weight-loss/tips-plans/how-weight-loss-works-how-lose-fat-not-muscle
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/
- ↑ https://www.shape.com/weight-loss/tips-plans/how-weight-loss-works-how-lose-fat-not-muscle
- ↑ https://www.womansday.com/health-fitness/nutrition/g68/20-ways-to-burn-more-fat-1654/?slide=3
- ↑ https://www.womansday.com/health-fitness/nutrition/g68/20-ways-to-burn-more-fat-1654/?slide=4
- ↑ https://www.health.harvard.edu/heart-health/harnessing-the-power-of-high-intensity-interval-training
- ↑ https://www.health.harvard.edu/staying-healthy/add-strength-training-to-your-fitness-plan
- ↑ https://www.womansday.com/health-fitness/nutrition/g68/20-ways-to-burn-more-fat-1654/?slide=2
- ↑ https://medlineplus.gov/ency/patientinstructions/000892.htm
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
- ↑ https://www.health.harvard.edu/healthy-eating/low-carb-high-protein-diets
- ↑ https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
- ↑ https://www.shape.com/weight-loss/tips-plans/how-weight-loss-works-how-lose-fat-not-muscle
About This Article
Article Summary
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The best way to burn fat at home is to work exercise into your usual tasks. Do simple moves, like planks and wall sits, while watching TV or cooking. Use free weights and resistance bands for strength training sessions that save space and money. Commit to a healthier diet by removing salty or sweet snacks from your home and swapping them for fruits and vegetables. For fat-burning exercises and tips on tracking your calories, read on!
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- "This really helps me because I'm 12 years old and weigh almost 190 pounds. I'm really trying to turn my life around so I can look the way I want. I know I probably won't have the perfect body, but I want to get smaller and feel beautiful." ..." more
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"This really helps me because I'm 12 years old and weigh almost 190 pounds. I'm really trying to turn my life around so I can look the way I want. I know I probably won't have the perfect body, but I want to get smaller and feel beautiful."
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