Want to lose weight without hitting the gym? These tips are all you need

Home workouts have become a goto for many who are reluctant to spend a large sum of money on gym memberships Hitting the gym is no longer quintessential to losing weight While it is totally possible to lose weight by working out at home many individuals seldom know the right way to go about it If you are looking to embark on a weightloss journey through home workouts you have arrived at the right destination Midday online brings to you tips from experts that will help you in your weight loss journey from within the comfort of your homeDr Meenal Kulkarni a physiotherapist with Ruby Hall Clinic having more than 20 years of experience in the healthcare industry speaks largely about the right ways to workout at home and Dr Rohini Patil MBBS and certified nutritionist with over eight years of experience in the field of diet and nutrition sheds light on the role diet plays in the process of losing weightBasics of exercising at homeWhen starting out you should perform exercises which are less intense and gradually upgrade the workout sessions as per onersquos endurance level says Kulkarni You must start by incorporating cardio exercises like jumping jacks and T jumps in order to improve your endurance capacity and later start with intermediate workouts followed by a core strengthening programmeWhen working out at home it is very important to perform the exercises correctly since home workouts rob you of the personal attention of a professional gym trainer or fitness coach The lack of professional guidance can result in performing exercises incorrectly Wrong movements during exercise can end up causing injuries A lot of people start with heavy exercises like crunches with 5 to 6 sets right from the beginning This can cause severe harm to your back as well as your abdominal muscles The most common mistake people make when working out at home is neglecting postworkout stretching exercises to relax the musclesLunges planks jumping jacks crunches and hip movements are some exercises you can start with Kulkarni suggests Initially you wont need any exercise equipment but once you undertake advancedlevel exercises you can invest in equipment like resistance bands and weightsAccording to Kulkarni the best time to work out is in the early morning for over 30 to 60 minutes depending on the persons endurance levelTreating postworkout muscle painWe all experience gnawing pain after we start exercising even if it is at home Kulkarni suggests warmup and cooldown exercises pre and postworkout sessionsThis helps the body in dealing well with the rapid movements of the exercises You can also make use of ice packs to soothe sore muscles after the workout An ice bath is the best to reduce soreness Along with that an adequate amount of rest and relaxed sitting and sleeping positions are also a keyCommon misconceptions about home workoutsThough staying fit should be the main goal when trying to reduce weight there are still some individuals who stress their bodies beyond capacity to build a certain body type as they believe that is the right way to go about it People have these common misconceptions regarding weight loss Some of them include Exercising rigorously speeds up the weight loss process starving yourself guarantees weight loss and slimming pills are a game changer in the weight loss journeyKulkarni says ldquoIt is wrong to expect quick results when losing weight You should be consistent with your workout to gain the desired results I believe one should have a strong metabolism as it greatly helps one lose weight Following a fad diet has the chance of causing poor metabolism in individualsMaking the necessary lifestyle changes also helpsKulkarni suggests getting a minimum of 7 to 8 hours of daily sleep drinking plenty of water eating high protein breakfast exposing yourself to morning sunlight and consuming four meals a day Incorporating these habits into your daily lifestyle aids weight lossAlternatives to working outIf you are someone who does not like working out but wishes to lose weight you can also do the followingBrisk walkingSwimmingCyclingBreathing exercisesYour weight loss efforts are worthless if your workout is not complemented with the right diet Nutritionist Patil says ldquoWhen you are working out at home the most important thing about having food is to make sure the quality of it is supporting your workout regime For example you might need more calories and protein if the intensity of your workout is highrdquoConsuming the right kind of food in the right wayWhen on a weight loss journey without professional help you must focus on whole foods minimise consuming processed foods and limit the intake of simple sugars Further many people complain of energy loss or exhaustion when they start working out To regain strength you can have a combination of highquality protein with healthy fats You can also hydrate yourself with electrolytes like lemon water with a pinch of pink salt The nutritionist suggests gulping down a beverage like nimbu pani lime water 30 minutes before working out to help gain a quick energy boostPatil lists down foods you should eat and avoidFoods to eatLean proteinGheeLentilsNuts and oil seedsCooked vegetablesLeafy greensWhole eggsFlaxseedsSproutsFoods to avoidPacked foods with sugarsDeepfried itemsRefined vegetable oilSodaIt is natural to feel hungry during the day Instead of munching on unhealthy snack the nutritionist suggests healthy alternatives like soaked nuts pumpkin seeds flaxseeds and makhanasA false belief among many about diet and exercisePatil says ldquoWhile regular exercise can be beneficial for weight management and overall health its not necessarily true that you can eat anything and everything if you work out daily Calories consumed and burned are two different things Exercise can help you burn calories and increase your metabolism but consuming more calories than you burn can still lead to weight gainrdquoFurther the quality of the food you eat also matters Eating a diet high in processed foods and saturated fats even if you work out regularly can still negatively impact your health and increase the risk of chronic diseases Its also important to listen to your body and eat when you are hungry while stopping when you feel satisfiedTo achieve optimal health and weight management its important to maintain a balanced and nutritious diet along with regular exerciseAlso Read IMD heatwave warning Dos and donrsquots to battle high temperatures in Mumbai