As clothes get smaller and appetites get larger, weight maintenance becomes an active struggle against a variety of factors. This causes great concern for many size-conscious individuals who live busy lives and don’t have the luxury of consistently preparing meals with overall calorie intake in mind. Busy work schedules, family responsibilities, and errands can eat up all of the average adult’s day. So when can you find the time to hit the gym? If going to the gym has become a far-fetched option, here are 7 steps you can take to start losing weight from home after 6:00 P.M.:
Update a meal journal
Keeping track of your meals may take some effort at first, but the results are definitely worthhile. Studies show that dieters who use meal journaling applications such as MyFitnessPal are 40% more likely to show significant signs of weight loss. Online meal journaling provides the benefit of macronutrient breakdowns that otherwise would have to be recorded by hand from the backs of containers and food packaging, some of which may not even be available to you. Though it is suggested that you actively track your meals throughout the day, with a keen memory it should be no problem backtracking your meals throughout the day and listing what you consumed after the work day has ended. Data on calorie consumption and specific nutrient intake provide specific insight into the factors in your diet that are most influential to your body weight. With this data on hand, you can be conscious when deciding on meals.
Though many fitness enthusiasts have the flexibility in their schedule to attend the gym after hours, many of us must find alternative methods to work up a sweat and burn a few calories. Who said you need to leave home to work out? Calisthenics bring the gym to you, with none of the mess!
Calisthenics is defined as: (used with a plural verb) gymnastic exercises designed to develop physical health and vigor, usually performed with little or no special apparatus.
So, drop it low and bust out some squats or maybe hit the deck and do some pushups.
Daily burn suggests 25 jumping jacks, 25 lunges, 25 squats, and 25 wall pushups as a great starting point. Give it a try, this 2-minute workout is a step in the right direction.
If this 2-minute workout doesn’t feel like enough for you, bump things up with some light cardio. Clear out enough space for you to spread your arms wide and make sure you have enough space overhead to do some jumping. Now stand up, hands to the sky. Next, bend down at the waist, keeping your knees straight. Touch your toes if you are able, then explode with a jump, reaching upward to the ceiling. Repeat this process until you are exhausted (until failure) and rest.
For those of you looking for a challenge, the complete form of this workout is called a burpee. Rather than bending down to touch your toes, fall into pushup position and explode up from the ground! If you can keep up with this vigorous exercise, the weight is sure to fall off!
Simply cutting out calorie intake after 6:00 P.M. can have noticeable effects on your overall health and body weight. Because late at night is generally the preferred time for snacking, (yes, I’m talking the moms frequently caught eyeing that quart of ice cream at midnight) the act of cutting out food entirely after dinner time can make lowering calorie intake a breeze. The most important factor in weight loss is a calorie deficit; so, if you spend your evenings fasting it is sure to positively contribute to building a healthy deficit. Take it easy, though, if you find that your appetite is causing you unnecessary discomfort, don’t hesitate to have a snack. While losing weight may be important, starving yourself is not a requirement.
Turn on the AC (or open a window)
Recent studies in the International Journal of Obesity suggest that keeping your home at higher temperatures can influence residents to be more prone to weight gain and/or obesity. So, crack a window and let the breeze flow in!
Take Cold showers
Similar to the effect of having a cool house, taking a cold shower stimulates the metabolism and starts calorie burning activity in the body. Though shivering will use energy stored in your body, it is not suggested that you take showers which are cold enough to cause shivering. Simply taking a shower cold enough to jump start your metabolism is enough.
Though this may seem obvious, but standing up and performing your nightly duties will definitely help get you moving on the path to weight loss. Staying active is key to earning a healthier body mass. Rather than yelling at your children from the other room to get them to clean up a mess, stand up and go to them. Not only will this get them to act faster, it gives you an opportunity to keep yourself active.
A good night’s sleep is guaranteed to give your metabolism an opportunity to perform maintenance on itself. Sleep deprivation has been shown to decrease feelings of satiety/fullness, as well as increasing the production of natural hunger hormones. These two factors can negatively influence snacking habits leading to an increase in calorie consumption upwards of 200 in just a single day.
Don’t worry if you don’t have the time to make it to the gym, by taking advantage of these 7 tips you can work on weight loss after work daily! The hardest part of weight loss is finding a method that works for you. A common factor that can (and will) potentially cause frustration is the absence of a clear path to effective weight loss. Don’t let minor frustrations cheat you out of your health. Even if you don’t have time to work on your health during the day, use these tips for losing weight after 6:00 PM to make up for it in the evening.