Put simply you can lose weight at home, but it requires dedication and will. The will power to buy mainly foods and snacks that are healthy (preferably whole foods) which will make it easier to decrease fat mass and ultimately lose the weight. Dedication comes in for the time it takes to prep healthy meals and make time to move your body every day!
Meeting your goal weight in a healthy way is extremely rewarding and can let you feel like your true self, the dedication and will power may be hard, but is the best price to pay for your health and weight loss journey.
Are you wanting to lose weight at home without having to spend a ton of money to see results?
Have you tried several diets and didn’t see results, and lost some of the motivation you had before you started?
Have you delayed your weight-loss journey because you don’t want to goto the gym and feel unsure of how to weight at home?
Are you unsure of where to start in order to lose weight?
Let us help you!
What to Eat to Lose Weight at Home
Losing weight doesn’t have to be complicated, if you simply choose healthier alternatives and make time in your day/ week to prepare meals you will likely see positive results just from food alone.
Tip: Depending on where you live some fresh foods may be pretty affordable, however if they are not, frozen vegetables and fruits are also a great option and provide you with similar benefits!
Add Protein to Your Diet
Protein can make you feel fuller longer which decreases the hunger hormone grehlin, this can help with weight loss as you wont have those frequent hunger pangs! Below is a guideline for increasing protein intake.
If your consuming 2000 calories per day, for example, to help with weight loss you should aim for protein at 30% of calories (this comes out to around 600 calories from protein per day). You can also follow this rule of thumb to aim for about .5g – 1g of protein per pound of body weight (if you are 150 lbs this would be 75-150g of protein per day). See this blog post on counting macronutrients.
Eating Whole Foods
Aim to eat a majority of whole single ingredient foods. With this in mind when shopping try to buy mainly single-ingredient foods and the foods with minimal ingredients as they are likely less processed. This can help you lose weight as the foods you are putting into your body are just ore simple and therefore better for you. Stock pp on healthy foods and snacks, as the more good foods you have around the easier it is to make healthy choices – when you are hungry you will grab anything so make sure to make it easy on yourself with healthy foods around. Check out this post on the top weight loss whole foods.
Tip: to save money buy in season vegetables and fruit.
Tip: aim to have a half plate of vegetables a quarter plate of carbs and a quarter plate of protein in order to lose weight!
Limit your Sugar Intake
Yes your body needs sugar but way less than the average person consume a day. Our bodies need only about 10g of sugar per day, however with all the added sugars in foods it is suggested to have no more than 30-40g of sugar in total per day. If you want to lose weight at home the best way is to cut down on ADDED sugar; sugars that come from foods such as potatoes, rice, pasta, breads, crackers, milk etc. Sugar gets turned to fat and when you have excess sugars you gain weight. In order to decrease you sugar intake stick to whole foods such as vegetables and fruits which have natural sugars in them and limiting the amount of added sugars that come from other foods.
Drink Water
Water should be your drink of choice as it flushes the body, this is an easy way to lose wight at home. Really try to decrease or limit the amount of sugary drinks you consume and chose water, as previously mentioned excess sugars are turned into fat. If you enjoy coffee and should aim to have it black, with milk, and not add sugar. However a good alternative if you enjoy a sweeter coffee is the Silk Vanilla or Hazelnut coffee creamer made with almond milk!
Tip: aim to drink 2-3L per day of plain water
Tip: you may find it beneficial to use and bring around a water bottle to fill up throughout the day to meet your water goals
Exercises to Lose Weight at Home
There is no right or wrong way to being physically active, and once you find what you enjoy, daily movement becomes very fun! Depending on your goals, time, and life situation you may enjoy some forms of physical activity over others which is why we have created a list of activities to give you inspiration. See this post on best exercises for weight loss .
Tip: if you have limited time try splitting up your workout ie., stretching and cardio in the morning and strength training in the evening or vice versa. Also aim for 30 minutes – 1 hour of movement per day.
List of Physical Activities
- Walking (on a trail, around your neighbourhood, or go exploring)
- Jogging
- Biking
- Swimming
- Interval training (HITT or LISS)
- Online Step class
- Online HIIT
- Online Zumba
- Strength training
- Yoga
- Pilates
- Playing with kids
- Gardening
- Cleaning
- Skipping
- Rowing
- Boxing
- Stretching
Related products that may help you Lose Weight at Home
Adjustable Dumbbells Set: that comes with a connecting Rod Barbell. This weight set is for men & women, great for a home gym, and for beginners to advanced fitness levels. The set amounts to a total of 88Lbs/40KG, which is perfect for hypertrophy, and strength exercises in order to help you increase your overall health, from home – saving you money! Get this set on amazon.
Yoga mat extra thickness: durable, all purpose mat yoga mat for fitness & exercise with easy carrier strap. Great for routines including yoga, pilates and any floor exercise where additional cushion and support is appreciated. With extra thickness, exercise mats make for the ideal all-purpose fitness mat in the studio or at home, even around the house under knees or as a standing pad or cushion. Here you can find this yoga mat.
Youtube Videos: In order to lose weight more quickly during a workout, choose to do compound exercises, cardio, and abs. There are a ton of free and helpful videos that can help you lose weight at home and leave you feeling great!
Grocery list & Meal Log: another useful set of free tools that can help you lose weight at home are a printable grocery list and meal log that you can use to help you stick to a mainly whole foods list. If you pre plan your meals ahead and write down what you will need for groceries you can increase the chance of buying and eating foods that will help you lose weight. You can get the free downloadable grocery list template here, and free download meal log.
Glass Meal Prep Containers: These (10 Pack, two sizes) glass containers with lids – can help you save money through making your meals at home. Easily save money and eat healthy by making your own meals, lunch and snacks. In North America it can really add up quickly if you are eating out, so this is a great way to cut costs. See these money saving BPA Free containers here.
Glass Water Bottle: holds 32 Oz and comes with time marker reminder quotes, is leak proof and BPA Free. This motivational and reusable water bottle with silicone sleeve and bamboo lid can help you hydrate more throughout the day and help you reach your fitness goals. With the time markers on the bottle its much easier to stay on track and remember when it is time to refill the bottle. You can see this bottle in many colours here.