No Weights? No Problem! 16 No Equipment EMOM Workouts You Can Do at Home

With so many of us still preferring to keep our workouts within the home right now, it can get a little bit boring. So, it's a great time to add some variety to your exercise mix. Perfectly complementing your Saturday yoga flow, and your Tuesday core workouts, EMOM routines are everything you didn't know you needed in your life. EMOM is a type of HIIT that targets fat, easily burning calories through its system of short bursts of maximum-effort, followed by short rest breaks. Standing for "every minute on the minute," EMOM means you have a minute to complete the assigned number of reps, using the remainder of the minute to rest. However, if you take the whole minute, you have to go to next exercise with no break (ah, there's always a catch . . . ). The good news is, these workouts are super-effective, and can be done at home with zero equipment. Swipe through to see our favorite EMOM at-home, no-equipment-needed workouts, and try one out for yourself.


how to lose weight fast no exercise no diet

Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are ten ways to lose weight without diet or exercise. All of them are based on science.

1. Chew Thoroughly and Slow Down

Many people eat their food quickly and carelessly.
This may lead to weight gain and other health issues.
People who eat quickly tend to weigh more than those who don’t.
They also tend to gain weight over time, which may be partially due to eating too fast.
To eat slowly, you need to chew your food thoroughly before swallowing.
This can help you reduce calorie intake and lose weight.
small study noted that calorie intake decreased and fullness hormone levels increased when the number of chews per bite increased from 15 to 40.
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2. Eat Plenty of Protein

Protein is made up of essential and non-essential amino acids. The latter can be made in your body, but essential amino acids cannot be stored in the body and must be eaten in your diet on a daily basis. A food that contains all nine essential amino acids is called a complete protein. Like beads on a string, they form together in various sequences to build the proteins needed for the many everyday biochemical processes in your body. 

Protein must first be broken down into amino acids and then they’re rebuilt into the protein chains specific to human muscles. These amino acids come from either your diet or your body’s own store. 

If a chronic shortage of amino acids develops, this building ceases to continue and your health may be affected. Your own muscles will be signalled to release protein to support the body’s growth and repair, which is not ideal.

Protein isn’t stored in the same way that vitamins or energy reserves in the form of glycogen are stored in your muscles and liver, so it must be replaced regularly. 

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories 

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods

Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

3. Store Unhealthy Foods out of Sight

Absence not only makes the heart grow fonder, but it can help make the stomach stay flatter.
How’s that? If you avoid the temptation of eating fatty and sugary foods by keeping them completely absent from your house, you’re a lot less likely to consume them.

Along that same line of thinking, instead of trying to be a hero and prove your willpower by “eating small portions” or “ordering healthy” at the local restaurant that serves amazing cheeseburgers or pizza, you’d be better off to avoid it altogether.

“The most effective way to beat temptations is to avoid facing them in the first place,” said Cambridge researcher Molly Crockett, Ph.D.

Think of healthier alternatives to buy when at the grocery store or deciding to eat out.

When shopping, make sure to have a healthy meal first. You’re a lot more likely to make poor, impulse decisions at the grocery store when shopping on an empty stomach.

If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

4. Eat Fiber-Rich Foods

Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fiber sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

5. Drink Water Regularly

The good news is that upping your water intake while following a balanced diet can help you lose weight in a healthy way. You may not reach your goal in seven days, but the weight loss will be more sustainable over the long term, and that's really what you should be striving for anyway.

But just because drinking only water for a week isn't a good idea doesn't mean that water can't help you lose weight. A study published in the Journal of Human Nutrition and Dietetics in October 2016 looked at what could happen if you increase your water intake by just 1 percent, and they were surprised to find that this simple change had far-reaching effects.

Researchers from the study pointed out that this small increase in water consumption made participants consume fewer calories by decreasing their intake of sugar-sweetened beverages, fat and sugar. They also found that people who drank slightly more water took in less sodium, cholesterol and saturated fat over the course of the day. All of these factors together could not only help you lose weight, but also improve your health status, in general.

6. Serve Yourself Smaller Portions

There’s nothing worse than finishing your plate and feeling so hungry you’re instantly hanging out for the next meal.

To avoid this scenario, until you adjust to smaller portion sizes, plan your meals so you’re never going more than two to three hours between a meal or snack.

For example, breakfast at 7am, morning snack at 10am, lunch at 1pm, snack at 4pm, dinner at 7pm, and something very small like a square of dark chocolate before bed.

Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

7. Eat Without Electronic Distractions

Jeffrey Brunstrom, a researcher in behavioral nutrition at the University of Bristol in England, is the senior author of a study on eating and distraction. For his research, he had 22 volunteers play solitaire while eating a meal and another 22 eat the same meal without any distractions. Subjects were not told the focus of the study which was to assess post-meal fullness, the quantity of food eaten 30 minutes after the meal, and participant success in remembering what they had eaten. Care to guess the outcome?

The solitaire-playing eaters—no surprise!—did worse at recalling what they’d eaten and felt substantially less full just after their meal. Thirty minutes later, when given the opportunity to eat again, they ate two times as many cookies as those volunteers who had eaten without distraction. It’s all about recall, insists Brunstrom. “Memory plays an important role in the regulation of food intake, and distractions during eating disrupt that.” Which makes perfect sense because in order to remember something, we have to register it in the first place! If we don’t, it fails to become part of our memory bank.

People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

8. Sleep Well and Avoid Stress

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.

Get adequate sleep: A good night's sleep makes you able to tackle the day's stress more easily. When you are tired, you are less patient and more easily agitated, which can increase stress.

Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

9. Eliminate Sugary Drinks

When it comes to ranking beverages best for our health, soda and other sugary drinks fall at the bottom of the list

Eliminating sugary drinks is one of the easiest and quickest ways to jump-start a healthier lifestyle. Not only does replacing your sugary drink with water save you calories but it also saves you from additional caffeine, sugar, artificial flavors and artificial colors.

Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.

10. Serve Unhealthy Food on Red Plates

For the study, researchers gave 240 participants snacks of popcorn and chocolate chips served on either red, white, or blue plates. And it turns out that those who munched popcorn or chocolate chips off of red plates ate less overall than those who ate the snacks off of white or blue.

One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.

Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.


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