Best Exercises And Weight Loss Tips At Home For You To Practise

Snehil Sharma

Snehil Sharma
Jan 2023

2 min read
weight loss tips at home

Table of content

Hello! Today, we’re going to talk about how you can lose weight without leaving your home. You don’t need to go to a gym or try any difficult diets. We’ll share some simple and helpful weight loss tips at home that anyone can follow.

Life can be very busy, and it’s not always easy to take care of yourself. But don’t worry, we’re here to make it easier for you. If you’re ready to start your journey to a healthier you, keep reading. We have some great, easy-to-follow ideas that will help you on your way. Let’s begin! 

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Can An Individual Lose Weight At Home? 

Yes, the best way to lose weight easily is at home, but we have to follow a disciplined routine with proper health guidance. To lose weight fast many of us constitute different diet plans that help in rapid weight loss but simultaneously leave us feeling hungry. These hunger cravings can lead to increased consumption of calorie-rich food items.

As a result, individuals will ultimately gain more weight than they lost weight. So, if you want easy tips to lose weight at home try to follow a proper diet with regular exercises. 

A Few Tips For Fast Weight Loss At Home

Are you wondering how effective ways to lose weight at home? Easily adopt the following good habits to effectively lose weight at home:

Having A Balanced Diet

  • Even if an individual is working hard to burn calories through workouts, it can prove challenging to burn the gains from a bad diet.
  • Start including proteins to prepare a properly balanced diet. Protein can be highly effective when it comes to losing weight. The human body burns calories while digesting and metabolizing the consumed proteins.
  • Also, individuals can introduce complex carbohydrates into their diet. Because consuming high fiber-rich foods and complex carbohydrate products like oats, brown rice, etc., would make an individual feel full by having small servings, and further, it will not nail up the insulin levels.

Introduce Exercises

  • Incorporating a few small sets of weight loss tips exercises at home into your daily morning routine can help you the best way to lose weight at home. Also, these exercises will help you stay active all day. 
  • However, individuals who want to lose weight can benefit from these by subjecting themselves to 15-20 minutes of practice daily before breakfast.

Lower Sugar Consumption

  • While on the journey to lose weight at home, individuals should be careful about their sugar consumption. Stop eating processed foods because the added sugar content in most processed foods is higher and contributes to weight gain.
  • So, to bring down the sugar intake, one should be mindful of checking the sugar content of every edible consumed. Thus, you can even include homemade drinks for weight loss in your diet plan and can avoid sugar-added drinks.

Include Detox Diet Plan

One of the most effective weight loss tips at home is to consume detox water. Start consuming cucumber detox water daily after waking up in the morning. 

Following a detox diet plan will help you increase your metabolism and also enhance cognitive function, aid in weight loss, provide glowing skin, etc.

Maintain A Dietary Rhythm Is One Of Best Weight Loss Tips At Home

  • Following a dietary rhythm is one of the tried-and-true methods for losing weight quickly at home. So, in this scenario, an individual will have meals at regular, small intervals throughout the day. 
  • So, this helps the human body to burn calories at a quick rate. In addition, it will lower the craving for sugary and fat-rich food items.

Perform Yoga Is The Main Factor In Weight Loss Tips At Home

  • Like other exercises, doing yoga for weight loss in the early morning helps boost an individual’s metabolism. Yoga asanas for weight loss help our digestive system get warmed up. 
  • As a result, they help our digestive system absorb nutrients and quickly metabolize fats and carbs. So, performing yoga in the morning can help you lose your extra fat and, hence, result in weight loss.

Easy Weight Loss Tips At Home For Beginners  

If you are a beginner and have asked questions like, ‘Where do I start if I want to lose weight?’ Then here is your answer. Sharing a few weight loss tips for beginners.

Track Calories Count

  • Many people do not believe in counting calories as a weight-loss tip. But believe me, it’s true. Tracking your calorie intake is one of the best strategies to lose weight for beginners. Tracking helps you with the “calories in and calories out” rule and helps with weight loss. 
  • Also, counting calories helps you determine how many fewer calories you need to consume per day or week to lose weight.

Follow the “Half Plate Rule.”

  • The ‘half-plate’ rule requires you to fill up half your plate with fruits and vegetables. 
  • And the rest of the other half is split between protein and complex carbs.

Add More Proteins To Your Meals

  • Always be sure to consume as much protein as you can in your meal. 
  • So, consuming more protein is among the best weight loss tips for beginners, as it boosts your metabolism.

Drinking Water

  • Water boosts your metabolism. Drinking more water helps you lose weight because it is a natural appetite suppressant. Whenever you feel like eating, choose to have a drink of water first. You may realize that you were only thirsty and not hungry. 
  • However, if you still feel empty after drinking water, you are likely hungry, however, you need to eat. Never starve yourself by replacing food with water.

Exercises For Weight Loss At Home  

So, here, we would like to suggest to you the 6 best and most popular exercises that you can practice at home and make yourself stronger, fitter, and healthier. 

1. Aerobic Exercises 

  • Walking and slow-paced running are considered the right aerobics for weight loss. Aerobic exercise is a physical activity that involves a high amount of oxygen, and aerobics is a great exercise for burning calories. 
  • According to several studies, a 90-kg individual burns around 180 calories per 30 minutes of walking at a pace of 7 kph. Also, it is observed that an individual can reduce their body fat by an average of 2% and waist circumference by 3 cm by walking for 70-90 minutes, 3 times per week.

2. Skipping or Jumping Rope

  • Skipping or jumping rope works out the entire body. This exercise helps you increase your metabolism, and muscle strength and burns many calories in a short time. 
  • Anyone who practices this exercise regularly will experience increased calm, reduced depression, and reduced anxiety. This workout also raises your heart rate, resulting in faster blood pumping throughout your body. Also, it keeps your heart in a healthy condition. Along with your heart health, this exercise also takes care of your lungs by keeping them functioning and healthy.

3. Planks

  • The plank exercise, also known as the plank pose, is an effective full-body workout. One of the biggest advantages of a plank workout is that it targets most of the major muscle groups in the body. It strengthens the core muscles, chest, shoulder, hips, arms, and back. So, along with these benefits, plank exercises are efficient at burning excess fat and calories from the body. 
  • This workout seems to be a simple and easy one, but honestly, it’s quite exhausting and intense. The plank exercise is an excellent example of how the more time you spend working out, the better your results will be.

4. Push-ups and Pull-ups

  • Push-ups are one of the most popular exercises and can be done by anyone, at any time, in any place. This workout exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy, which in turn burns calories. 
  • These exercises are perfect for the human body, as they burn calories quickly and make you focus on the larger muscles present in the upper body. Whereas, a push-up workout also focuses on the chest, back, shoulders, biceps, and triceps, and strengthens your core muscles.

5. Squats

  • Squats are mainly known for strengthening muscles. This exercise aims to improve the lower part of the body. Squats Benefits in muscle growth. This exercise also helps you burn calories and prevents fat from accumulating in the lower part of the body. 
  • Also, through this exercise, you can improve your mobility and balance. If you are a beginner, then you should aim for 4 sets of 12–15 reps of squats to expect good results.

6. Lunges

  • Lunges are one of the most popular strength training workouts. It aids in the toning and strengthening of the human body’s lower half. It also improves the overall fitness of the body. Lunges mainly focus on strengthening your legs, hips, and back.
  • In addition, lunges also help you build lean muscle and reduce body fat. So, it is essential to include lunges in a high-intensity workout routine with the help of heavyweights.

Calories Burned By Various Exercises

So, here’s a quick breakdown of how many calories different workouts and exercises burn in how much time.

Please Note: These calorie counts are just general figures. The number of calories burned counts will depend on a variety of factors, like your intensity of the workout, age, weight, fitness level, and the amount of time you put into each exercise:

ExerciseCalories Burned per Hour (Range)
Jogging/Running372 To 700 Calories Per Hour
Skipping Rope500 – 1300 Calories (Depending on weight)
Planking2 – 5 Calories Per Minute (120 – 300 Calories Per Hour)
Mountain Climbers / Planks650-700 Calories Per Hour
Pull Ups1 Calorie Per Pull Up
Push UpsAbout 171 Calories in 15 Minutes (Around 343 Calories in 30 Minutes)
Squats19 – 44 Calories Every 5 Minutes (100 – 222 Calories Every 25 Minutes)
Lunges90 Calories in 15 Minutes

Weight Loss Tips At Home: Sample Meal Ideas

Sharing sample meal plan ideas that limit carbs to 30–40 carbs per day. But keep in mind, that each meal should have protein-rich foods, healthy fats, and veggies.

Please Note: These sample meals are only suggestions so, always consult your dietitian before starting.

Breakfast IdeasDetox Water/Soaked Almonds (7-9) Fresh Fruit Bowl/Curd Smoothie/ Oats Chila/ Besan Chila/ Moong Dal Chila/ Idli/ Poha.
Lunch IdeasDal Chawal/ Roti With Seasonal Vegetable
Snack IdeasGreen Tea/ Tea With Low-Fat Milk/ Fruits / Roasted Chickpeas
Dinner IdeasFruit Raita/ Curd Smoothie/ Sauteed Veggies
Post DinnerLemon With Lukewarm Water

Things To Avoid

In addition to several tips for weight loss at home, always keep a few things in mind. They are:

1. Do Not Skip Breakfast: Never skip your breakfast. Undoubtedly, breakfast is one of the most crucial meals of the day. Skipping breakfast means you can miss out on some important nutrients. Additionally, it can also drive you to eat more throughout the day because of hunger.

2. Do Not Overeat Healthy Foods: Calories coming from all-natural food sources will contribute to weight gain if consumed excessively. As a result, stop assuming that eating healthy foods in excess will not jeopardize your weight loss efforts.

3. Avoid Sugary Drinks: Stop consuming sugary drinks such as cold drinks, packed juices, etc. All these drinks have added sugar in them which results in weight gain.

4. Avoid Alcohol Intake: Alcohol provides more calories than carbs and proteins. As alcohol contains added sugar that causes quick weight gain.

5. Avoid Fast Food: Consuming fast food is unhealthy. It allows bad fat to get settled on your belly which causes weight gain.

Fast Weight Loss Tips At Home And Natural Home Remedies 

Do you think that putting on weight is way easier than shedding the extra pound? If you are looking for an easy way to lose weight at home, then start using these grandma’s home remedies for weight loss:

Here are a few home remedies for weight loss at home:

1. Ginger Tea With Turmeric: This recipe is a tasty alternative to supplements if you have trouble including anti-inflammatory spices in your diet. Both ginger and turmeric have several health advantages and also have powerful anti-inflammatory properties that help relieve pain.

2. Green Tea Pear Smoothie: This is an amazing recipe that is prepared by mixing two popular weight-loss foods. Thus, a green tea pear smoothie is sugar-free and the best drink to consume in your weight loss journey.

3.Cucumber Water:  Cucumber water has several potential health advantages, which include hydration, weight loss, and providing glowing skin. This detox recipe is primarily used in weight loss diet plans because it is the most effective way to lose weight.

It is crucial to note that these herbal drinks have some potential for weight loss, but they are not a fixed substitute for a healthy diet and regular exercise.

Final Thoughts On Weight Loss Tips At Home – Fitelo

Exercising with some of the above-mentioned exercises to lose weight at home is a perfect way to burn fat and lose weight. Starting your journey from home might be challenging, but it is cost-effective. On the other hand, mindfulness is equally important. It is a key to burning fat and losing weight. Additionally, sticking to a healthy diet and committing to your fitness goals is the best recipe for weight loss success!

How Can Junk Food Cravings Be Halted?

It can be challenging to resist the delicious cuisine, but ultimately, maintaining your health is necessary. So, Dietitian Mac will explain how to curb your urges and change your eating habits for the better.

Fun Fact

Losing weight or gaining weight is a challenging task for everyone. But here in Fitelo, we have many success stories of our clients who all manage to fight against the odds. So, let’s read the success story of Komal and get inspired by her weight loss journey.

Frequently Asked Questions

How To Lose Weight Fast?

Ans: If you are aiming to lose weight fast you can follow a 1000 calorie diet plan, can hit high interval training (HIIT), and drink more water. So, try to involve all these points in your daily routine to lose weight.

What Is The Golden Rule For Weight Loss?

There is no rocket science behind losing weight. You simply need to burn more calories than you consume every day. 

What Are The 3 Keys To Weight Loss?

3 keys to weight loss are strength training, hitting cardio hard, counting calorie intake, and macronutrients (protein, carbs, and fat).  

What Causes Weight Loss?

Any stressful situation, malnutrition, any health condition, or a combination of all can cause weight gain.

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Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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