Achieving fitness success is most people’s dream and even those who are already fit desire to maintain their physique. Nevertheless, people spend hours overthinking the next move, forgetting that fitness takes actions, not words. Well, getting into action requires you to be equipped with the appropriate weight loss tools, or else your thoughts may forever remain trapped in your mind.
Fitness is more about the journey than the destination. It is about the small healthy habits you should embrace to help you achieve your goals in the long run. With this mindset, you will invest your resources, both time and money, in the right places, for example, in purchasing the right weight loss tools.
What Tools Can Help You Lose Weight?
What tools do I need to lose weight effectively? There are numerous weight loss tools, all serving different purposes to help you attain your weight loss goals. Other than advanced fitness equipment found at the gym, some home tools, including kitchenware and activity trackers, may enhance your fitness efforts, track your progress, and help you not exceed your daily calorie intake (1).
Weight Loss Tools For Home Use
When it comes to fitness, convenience is always a primary concern because that is one of the things that will contribute to you sticking to the routine. You want a place where you can comfortably eat and exercise without distractions.
While there is no harm in signing up for gym classes, you may find it easier to turn a spare room into a fitness environment equipped with the best tools to lose weight at home. Having weight loss tools at home is a smart idea considering that you won’t have to work with the gym schedules to exercise, so you can consistently exercise at your convenience (14). You can create your timetable based on your daily schedule and workout from the comfort of your home.
Types Of Home Weight Loss Tools
Home weight loss tools can be categorized into three groups, each representing one of the factors contributing to a good weight loss plan. Diet and exercise are the most significant factors that affect how fast you lose weight, and to keep track of these, you need special tools designed for tracking, measuring, and weighing to ensure that you are on the right path. Also, some motivational tools will help you stay on the weight loss track.
Kitchen Measuring Tools For Dieting
Besides scooping ingredients when cooking, kitchen measuring tools capture precise quantities of the ingredients listed on your diet plan. Without them, you may add the wrong amounts and compromise your weight loss efforts.
A food scale comes in handy when you want to measure the accurate weights of several ingredients (3). For example, if you have been instructed to eat 30g brown rice, you have no idea exactly how much that is unless you measure it with an accurate food scale. The scale (can be a plastic cup, metal scale, or programmable digital scale with complete nutritional information for each serving size) will help in portion control, so you can eat exactly what is recommended. Select the best food scale that is within your budget, has readable numbers, large enough to hold the food that you need to weigh, and easy to clean and store (3).
Food Storage Containers
Being on a weight loss diet means you will have to divide your food into smaller portions and store it in portable containers (15). While this may sound easy, one might easily get confused by the portion size they are supposed to eat for breakfast, lunch, snacks, or dinner, and that’s where storage containers come in. Each food type should have its container in the required size to avoid confusion and the cheat meal temptations that may come with it.
Some food storage manufacturers have gone the extra mile to create meal guides for their customers to help them portion food in the right amount and maintain a healthy diet wherever they go. When choosing a meal prep container, consider the material that it is made from, for example, glass, silicone, plastic, or stainless steel. Other things to consider include its size, capabilities, durability, compartments, ease of cleaning, and the lid design (15).
Measuring cups have a long history as some of the most useful kitchen tools you will find in many homes (4). They are used to accurately measure quantities of rice, wheat flour, sugar, salt, and other powder-like or dry ingredients. Modern measuring cups come in different sizes and materials (e.g., metal and plastic), so if the recipe asks for 1 cup of rice, use the measuring cup to dig and sweep 1 cup of rice.
On a weight loss diet, one may have to replace soda and orange juice with plain water or lemon water. Lemons are rich in vitamin C, fiber, and other important nutrients for a healthy body (13). They are also good for weight management, whereby 100g of freshly squeezed lemon juice contains 92ml of water, which may help you stay hydrated (13). If you do not have a citrus squeezer, you may find it difficult to prepare huge amounts of fresh citrus juice.
Measuring spoons help you add precise amounts of solid and liquid ingredients in small amounts. They come in different sizes ranging from ¼ teaspoon, ½ teaspoon, ½ tablespoon, and 1 tablespoon. If your plan requires you to put ½ tablespoon of salt in your rice, you could accurately measure the exact amount using a plastic or metal measuring spoon.
Frying your vegetables is a step backward in your weight loss diet. Instead, you could always use other cooking options such as boiling, however, nobody wants to eat less nutritious soggy vegetables. According to research, steaming is the best way to cook vegetables since it preserves most of the nutrients. Bearing this in mind, a vegetable steamer is a must-have product if you want to make nutritious, easy-to-cook vegetables (1).
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Air fryers are increasingly popular kitchen tools for preparing healthy meals using little or no fat/oil as an ingredient (5). They work by circulating hot air around the food, creating a unique flavor and a delicious crispy exterior (5). Instead of deep-frying chicken using 3 cups of oil, cook in an air fryer with 15 ml of oil and enjoy a low-fat, low-calorie chicken.
Other kitchen tools that enhance weight loss include a pressure cooker, food processor, salad chopper, and oil spritzer (1).
Home Training And Exercise Gear
The point of buying some fitness equipment for your home gym is to help you lose more weight in a convenient space. Luckily, a home gym does not need commercial fitness gear. One can get started using only a few essential equipment for weightlifting, training, and cardio.
A yoga mat is a basic need if you want to turn your home into a fitness environment. It cushions your soft flesh against the cold, hard concrete floor as you work on the stretches and poses. According to New York Times, when buying a yoga mat, look for one that is comfortable and supportive, has a textured surface for better grip, and is easy to clean and carry (16). Thicker mats will also provide better cushioning against hard surfaces.
A stability ball is more than fun to sit on as it contributes to weight loss (8). Workouts using an exercise ball might reshape your weight loss goals for the better. Besides, it relieves back pain, aids in abs and oblique muscle toning, and improves back strength if used properly (2). Having an exercise ball within reach may also inspire you to do a few stretches every once in a while.
Kettlebells allow users to lift at all angles, improving one’s core strength, flexibility, and balance. Since it comes in different weights, you have to choose the appropriate one if you want the best performance and coordinated muscle improvement moves. Kettlebells also reach the abdominal muscles and improve your overall core strength rather than just targeting a few muscle groups (17). A 2010 study estimated that a single minute workout with kettlebells can burn up to 20 calories (10).
Who doesn’t love skipping? Skipping is a fun way to burn calories, strengthen your bones, and improve your heart rate (18). People often underestimate the skipping rope, but it works for those who include it in their workout routines. A 15-minute skipping session can burn 200-300 calories. If you don’t have a jump rope, add it to your collection today.
Treadmills are some of the best tools to lose weight, but they do not come cheap. Running on a treadmill helps your body build more lean muscle and lose weight (7). It also enables you to control your blood sugar levels and loosen stiff joints. There are many treadmill manufacturers, each with a different price tag for their products. If you want to enjoy the great cardio exercises and treadmill exercises mixed with strength training, consider adding one to your home gym.
WebMD recommends 5 components of an effective fitness program (14):
- Warmup. For example, an easy walk in the neighborhood or on a treadmill.
- Cardiovascular or aerobic exercise. For example, pedaling or walking quickly, jumping rope, or doing aerobics to get your heart rate up.
- Strength-building or resistance workout. For example, simple push-ups, squats, abdominal crunches, weight bars, or tubings.
- Flexibility movements. For example, shoulder rolls, extended angle side bend, standing hamstring stretch, and cat stretch.
- Cooldown. For example, light jogging or walking, upper body stretch, reclining butterfly pose, child pose, corpse pose, and standing quadriceps stretch. Consult your trainer or coach to know the appropriate workouts for you.
As you strive to burn more and more calories every day, you need to know if you are heading in the right direction or not. You also need to see if you are backsliding into old habits that could hinder your weight loss progress. The only way to know where you are currently on your weight loss plan is through progress monitoring tools.
Fitness trackers display essential metrics about your heart rate and other useful data, including your GPS location, sleep activity, and much more. Some manufacturers have even created apps wherein users can access their data and share tips and fitness secrets with fellow users. With all these features at your fingertips, you can know where you stand on your weight loss plan.
Quality sleep is an excellent way to end a long day. Remember that sleep has a direct impact on weight loss. On the other hand, inadequate sleep may result in not having enough energy for the next day’s activities. You need a sleep tracker to monitor your sleeping pattern at night and tell you what needs to change, whether it’s your bedtime, pajamas, or other things that make you uncomfortable at night.
The weighing scale is a traditional method of tracking weight loss, however, you shouldn’t cross it out because it still works. Today, manufacturers have added a ton of features such as water percentage, bone and muscle mass, body fat, and other critical metrics related to your weight. If you do not have a modern weight scale at home, consider buying one today.
Motivational Tools To Lose Weight
Many people get bored in the middle of a weight loss program. Even after improving their eating habits and trying different exercises, you might still lose interest in the program and eventually drop out. Various motivational tools to lose weight are available online to remind you why you initiated your fitness program.
Motivational tools in this context refer to the resources you use to gain tips and tricks for an even better workout program. They include apps, YouTube guides, fitness podcasts, or social platforms that help people advance their workouts.
How To Lose Weight At Home?
Staying idle at home can lead you back to bad eating habits and frustrate your weight loss efforts. You need to learn how to use that time wisely to promote a healthy lifestyle and improve health. All this is possible with the tools you need when trying to lose weight and professional help whenever you get stuck.
Try Intermittent Fasting
Intermittent fasting is an eating pattern where people eat, then fast, then eat again, and the process repeats throughout the week (12). For instance, you may decide to have dinners only; no breakfast, and no lunch for two weekdays.
There are numerous IF methods, meaning that you may come up with a workable pattern of when to eat and when to fast.
Evidence suggests that intermittent fasting can help in weight loss and may also help in fighting some diseases. Intermittent fasting works by exhausting the glucose storage so that the body starts burning fat storage instead (12). One of the most common types of intermittent fasting is the 5:2 approach, where people eat for five consecutive days and then switch to fasting for two days. Low-calorie meals (between 500 to 600 calories per fasting day), drinks, and beverages such as plain coffee are allowed to push you through hunger.
Eat Low Carb Food
Lowering your carb intake could significantly decrease your weight. By cutting on carbs, your body tends to reduce appetite and accelerate weight loss. According to MayoClinic, carbohydrates should constitute 45-60% of your diet (9). This amount varies with age, gender, activity level, among others.
You should follow a low-carb diet to help you lose weight faster, then gradually change your eating habits for the better. In the process, stick to foods that contain complex carbohydrates such as whole fruits, legumes, whole grains, milk, potatoes, etc. These carbohydrates are better than refined sugar, wheat flour, and white bread. By sticking to a low-carb diet, a person could enjoy better and faster weight loss and improved blood sugar control.
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Drink Green Tea
Green tea is known as a rich source of antioxidants and weight loss properties (11). Taking green tea at your favorite time of the day could boost your fat loss efforts. It also contains caffeine and catechin substances that can increase metabolism and fat oxidation.
Other weight loss tips related to what you eat include eating protein-rich and high-fiber foods, avoiding processed foods and additives, and consuming healthy fats, among others.
What Is the Best Approach To Weight Loss?
There are thousands of resources online sharing tips and tricks to help people lose weight fast. These tricks may work, but remember, people are different, so what works for them may not work for you. Also, quick weight loss diets and workouts may be harmful to your body and may not be sustainable in the long run, therefore, you will gain the lost weight in no time.
It is safe to conclude that the best approach to weight loss is the one that works best for you. Instead of trying to identify the perfect routine by yourself, consult a dietitian and personal trainer who will customize a plan according to your body type, health status, and level of physical activity.
Weight-loss tools play an essential role in every weight loss plan. Without the right equipment, it is easy to fall back into bad habits that could negatively impact your weight loss program. Contact a fitness expert for professional help with the tools you will need at home to shed unwanted pounds. Also, get a green light from your doctor and dietitian before beginning your weight loss journey.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 9 Kitchen Tools That Make Losing Weight Easy AF (2016, womenshealthmag.com)
- 10 Yoga Ball Exercises for a Super Strong Core (2019, greatist.com)
- A Food Scale: Your Best Diet Tool (2009, everydayhealth.com)
- Are your portions out of control? Tools to help you eat less and healthier (2017, today.com)
- Are air fryers healthy? (2019, medicalnewstoday.com)
- Benefits of drinking lemon water (2020, medicalnewstoday.com)
- Burn Fat and Build Muscle With These 5 Treadmill Workouts (2017, cheatsheet.com)
- Can You Lose Weight by Sitting on a Stability Ball? (n.d, mensjournal.com)
- Carbohydrates: How carbs fit into a healthy diet (2020,mayoclinic.org)
- Exclusive ACE research examines the fitness benefits of kettlebells (2010, acefitness.org)
- GREEN TEA (n.d,webmd.com)
- Intermittent Fasting: What is it, and how does it work? (n.d, hopkinsmedicine.org)
- Lemon juice, raw (2018, fdc.nal.usda.gov)
- No Gym Required: How to Get Fit at Home (n.d, .webmd.com)
- The 11 Best Meal Prep Containers of 2021 (2021, verywellfit.com)
- The Best Yoga Mats (2020, nytimes.com)
- The Kettlebell Weight Loss Workout (n.d, mensjournal.com)
- What exercises are best for bone health? (2019, health.harvard.edu)