How To Lose Weight At Home

rolling up yoga mat lose weight

Losing weight, especially at home, does not have to be challenging. Many training programs, diets, and plans out there can provide fast fat blasting, but most times you are essentially starving your body and you may not feel happy. Most training programs like this are not sustainable. When you are working towards to drop a few pounds at home, it’s better that you find something to follow consistently every single day, and that you are not starving yourself. This way you will have the motivation to stick to your plan and once you drop the weight you’ll keep it off.

Below we have prepared a guide on how to destroy weight at home.

Be Focused and Realistic

The first thing we’d like to go over when it comes to losing weight at home is to be practical. Don’t begin with the thought of losing 60 or 90 pounds in a 1 – 4 months, this is extremely difficult and almost definitely unsustainable. Instead, set a few micro goals for example losing 1 – 3 pounds bi-weekly. That way you will focus on realistic milestones. Every time that you hit your fat loss milestone you will feel more focused on reset your goals and hit them again the next few weeks.

Write down your concrete goals on post-it notes and put each around your house and office – your on the microwave, on the fridge, in the bathroom, etc. Doing this will help you keep track of your goal and staying dedicated all the time.

One thing to think about is cutting out food categories or selecting a diet program – be practical as to what’s consistently doable. Cutting out candy or a food group for three months can help you get the quick fat loss effect you are craving but it won’t carry on after you get off your plan or diet.

Cut The Carbs – Protein and Fats

One issue that those working to lose weight at home have is carbs. Refined sugars like soda, candy, and bread are the one of the biggest problems when it comes to losing weight at home. Even though sweets and soda seem like small items, they only have things that are only bad for you. Simply not eating these types of drinks and food will have a life changing impact on your fitness goals in as short as a few days.

Getting a significant amount of protein each day is extremely helpful. Protein can help you build lean muscle and stimulate your metabolism that will not only blast fat but help you keep it off. Foods such as chicken, fish, and eggs, are good foods that will fill you up while providing you with the protein you need to supercharge your health for weight loss. 20 – 35 grams of protein per meal, and only having 23 – 40 grams of carbohydrates each day.

Though uncommon knowledge, fats aren’t necessarily bad for you – it’s the carbs you have to watch. Some great sources of fat include nuts, butter, and olive oil.

For at home weight loss in particular, pair your protein and healthy fats with low carbohydrate greens like bok choy, spinach, and kale.

Exercise – Weights and Cardio

While working out isn’t seen as the focus of weight loss it will help you progress faster. It’s not just about losing weight working out will help you sleep, give you more energy, and decrease stress. The overall rule of thumb when it comes to losing weight is to burn more calories than you are taking in – eating healthier foods makes this easier, and exercise can accelerate the process and help jumpstart your metabolism.

It’s important that even though you are working to lose weight at home that you don’t work out too hard especially the first few days. At the end of the day it’s engage in a few workouts that you can do regularly each week and not destroy yourself and get unmotivated with a few insane workout session.

For the purposes of losing weight at home, aim to work out 3 – 5 times a week. Even just 12 – 18 min will really help your overall health and weight loss journey. A mix of cardio and weights can make a big difference. Cardio doesn’t mean hours on an elliptical – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Lifting weights doesn’t necessarily mean massive weights or lifts. If you’re just getting into it, find a couple of small kettlebells and hold them while you do squats or lunges. Use the same weights to do bicep curls and many other exercises. Overall it’s more important that you do some form of exercise.

Cheat Days and Refeeds

Healthy low carb diets will put you on the path to lose weight at home, but a cheat day or refeed day is often very necessary. Set aside one to two days a week or 2 – 4 meals a week to refeed. If you’ve made good progress with your workouts and diet every week these cheat meals are both rewarding and motivating.

It’s possible to gain a few pounds back, but don’t get discouraged because you’re disciplined about only cheating on these days you’ll drop the added weight a day or two after, fairly quickly and easily. It’s probably just water weight you gained.

6 Simple Tips

To simplify, here are 6 easy things you can do to lose weight at home.

  1. Drink 16 ounces of water 20 – 35 minutes before you eat. Water is not only great for you, but drinking this much water right before a meal will fill you up decreasing the amount you eat, in turn helping you lose weight at home.
  2. Cut refined sugar, soda, and juices. Cut bread, pasta, and other refunded sugars. These are essentially empty calories.
  3. 30 – 38 grams of protein per meal. It never hurts to have too much protein and the more calories you get from protein, less you’ll crave from carbs to feel full.
  4. Write down your weight in a journal daily. This will keep you both accountable and motivated. Be sure to weigh yourself at the same time each day as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep helps regulate your hormones and metabolism. Not enough sleep can destroy body’s ability to burn calories and process food.
  6. Exercise 3 – 5 days a week. Exercising regularly will help you regulate your metabolism, help with sleep and burn extra calories.


If you’re sticking to a consistent, healthy, weight loss program you can definitely expect to lose weight at home. The first month of your program you’ll likely lose the most weight as you’re essentially shocking your system. You can lose up to 3 – 9 lbs the first week, a lot of which is water weight. After that, expect to lose 2 – 5 pounds each week, but don’t get discouraged. As long as you’re consistently shedding pounds and feeling good, you’re doing great. This is a normal/healthy way to lose weight and any more can be unrealistic and even detrimental.

In the end weight loss is a way of life, and you should feel happy doing it. Find a plan, stay on it and you’ll hit all of your weight loss goals, at home! Happy health!


With Modern Fit, you will receive a custom fitness plan that comes with gym and home workouts so you can lose weight anywhere. You will also receive custom meal plans that are adjusted by your coach so you lose weight quickly and healthily. Sign up for a 7-day trial today!

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