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Weight Loss

How To Lose Weight At Home: A Guide

by Mr Stephen Stoddart (BPharm IP)

Steve is an expert clinical pharmacist that has recently added prescribing to his repertoire.

If you are wondering how to lose weight at home, it can seem difficult, especially in current circumstances. 

However, there are steps you can take at home to continue your weight loss journey. 

Weight loss isn’t just about extreme dieting or exercise plans, it’s about the bigger picture — using these different aspects together to aid weight loss. We’ve created this guide to provide you with some helpful advice and information on how to lose weight at home safely and naturally.

To find out more about weight loss in general, you can head to our ‘How To Lose Weight’ guide, where we cover the basics behind weight loss, as well as exercise tips for when you’re out of the house. 


How to lose belly fat at home

What we refer to as ‘belly fat’ is visceral fat — the fat that is stored in your abdomen and sits around your vital organs. Having some visceral fat is normal; it helps to protect and cushion internal organs. 

However, too much visceral fat can be dangerous and is linked to a number of health problems such as diabetes, heart disease, high blood pressure, stroke, and some cancers. Belly fat like this can also be particularly difficult to lose. 

There are a few things to remember if you want to lose belly fat at home. 

Firstly, there isn’t a dietary weight loss plan that you can put yourself on that specifically targets stubborn stomach fat. Nothing you specifically eat — or don’t eat — will result in you losing fat around your stomach alone. Anything that you see on the internet that claims this is wrong. 

Having a diet plan and reducing your calories (which we will cover later) will help you to lose weight and fat generally — all over your body (which will naturally include your stomach). This is important if you want to lose belly fat, but won’t work completely on its own.

This is where our second point comes in: exercise is necessary if you are coming up with a plan for how to lose belly fat at home. Not only will exercise help with general weight loss and fat-burning, but certain exercises can target stubborn stomach fat and help you to lose some tum.

In the sections below, we’ll be discussing these two different aspects of how to lose weight at home. We’ll go into detail about effective diet plans for weight loss and exercises to do at home to lose weight.


Weight loss diet plan

It can feel hard to lose weight if you’re stuck at home for any length of time — especially if you’re trying to find comfort where you can or your normal routines have changed. At the moment, many people are finding that they’re snacking more, comfort-eating unhealthy foods and drinking more alcohol as their time at home has increased — all of which can contribute to weight gain. 

However, being at home actually makes it easier to stick to a weight loss diet plan. Lots of people struggle to stick to weight loss plans due to social plans, such as drinking with friends or going for meals in restaurants. 

Without these obstacles in your way, following a weight loss diet plan at home will be easier and more successful. The important thing is to find a weight loss diet that works well for you and suits your body’s needs while you are at home. 


Which diet is most effective for weight loss?

There is a lot of conflicting information online about the most effective diet for weight loss — and fast weight loss. There are plenty of very different fad diets that go in and out of fashion, including the Atkins (a low carb diet weight loss plan), the Keto diet, the Paleo diet, and the 5:2 diet.

Although they all vary, many of these diets involve cutting out entire food groups (or at least drastically reducing your intake) or even intermittent fasting. Sometimes, certain diet plans for weight loss can be effective for different people.

From a medical professional standpoint, though, these rapid weight loss diets are generally not recommended. Changing your diet suddenly can have a negative impact on your health, may contribute to weight gain in the future, and create an unhealthy diet cycle

There are, however, positive changes you can make at home to create a healthy and balanced diet for weight loss:

  • Eat plenty of fruit and vegetables: as well as being full of essential nutrients for your body, fruit and vegetables are low in fat and calories. They are also high in fibre which helps keep you fuller for longer.
  • Eat food that is high in fibre: keeping your diet high in fibre (like oats, pulses, brown rice, whole grain pasta, and fruit and veg) keep you feeling full and help you lose weight.
  • Stock up on healthy snacks: instead of buying unhealthy snacks during your shop (sugary treats like chocolate or biscuits, or fatty snacks like crisps), fill your cupboards with healthy alternatives such as seeds and nuts, rice cakes and fruit. 
  • Plan your meals: eating regular meals is important. Creating a meal plan for the week will stop you from skipping meals (which won’t help you lose weight), overcompensating with unhealthy snacks or getting takeaways for convenience. It will also help you to stick to your daily calorie allowance if you’ve given yourself one. 
  • Limit your alcohol consumption: alcoholic drinks are high in sugar and calories, leading to weight gain over time. You may not realise, but a pint of beer is the liquid equivalent of a chocolate bar or packet of crisps. 
  • Drink plenty of water: sometimes the brain confuses thirst for hunger, which will lead to you eating more. Staying hydrated by drinking plenty of water will help.


Best exercise to lose weight at home 

As well as eating healthily and reducing your calorie intake, incorporating regular exercise into your routine will help you to lose weight at home. 

Exercise burns calories, which causes you to lose weight. As well as this, exercise helps to boost your metabolism, meaning that your body burns even more calories.

We’ll go into some of the best exercises to do at home to lose weight and stay fit below. 


Weight loss exercise at home

Exercise can be broadly split into two types: aerobic or cardiovascular (cardio), in which you get your heart rate up, or resistance training (also known as strength training). Good examples of cardio are running, cycling or swimming; resistance training strengthens your muscles by using resistance bands or weights (such as dumb-bells) in exercises. 

Both are important to keep your body as fit and active as possible, but aerobic exercise is the most effective way to burn calories quickly and lose weight. Resistance training builds muscle mass, which can help your weight loss efforts, as muscle tissue burns more calories than body fat.

Here are some good options for weight loss exercise at home, as well as the estimated calories burnt during a 30-minute session:

  • Running (10-minute mile): 372 calories
  • Circuit training: 298 calories
  • Cycling (stationary): 260 calories
  • Aerobics (low impact): 205 calories
  • Walking: 200 calories
  • Yoga: 150 calories

We’ve used a weight of 155 pounds to calculate the above — you can find out how many calories you would burn by using a calorie calculator (there are lots of free ones available online). 

You should generally aim to do at least 150 minutes of aerobic activity a week.


Exercises for beginners to lose weight at home

If you’re trying to lose weight at home for the first time, then you may want to know about the best exercises for people who are inexperienced. 

The good news is that you don’t need to be an expert to lose weight at home. There are lots of different things you can do for healthy and fast weight loss. 

The activities above — running, cycling and walking — do not need any specific training or equipment, so you can easily do them as a beginner. Just remember to start off slow and build up your routine. 

As for exercises like yoga, you have a few options. If you’re completely new to yoga and you’d like to be guided through a yoga practice, then there are many different videos and channels that can talk you through each step. 

There are also lots of other types of workout and fitness videos online for free if you want to try out things like fat-burning HIIT (high-intensity interval training), pilates or resistance training. 


Exercises to lose weight at home without equipment

If you’re used to going to the gym and using specific equipment or being at home has changed your normal exercise routine, then it can be disheartening. It may feel like any progress you’ve made has been halted. 

Luckily you don’t need equipment to lose weight at home. There are many simple exercises you can do around the house that will help you to burn calories.

Here are some:

  • Cleaning: cleaning can act as a real workout — just doing your normal household chores (such as vacuuming, mopping or dusting) can burn over 200 calories an hour.
  • Using household items as dumbbells or kettlebells: you don’t need to have your own set of dumbbells or kettlebells — you can use bottled water, bags of rice or flour, or tins of food as substitutes.
  • Resistance exercises in your house: you can still do strength training in your house by using your furniture; single-leg step-ups on the stairs, lunges across the hallway, or squats and sit-to-stands using a sturdy chair. You can also use towels as resistance bands (although these are easy enough to buy online). 
  • Gardening: like cleaning, gardening can also help you to work out. Gardening counts as both cardio (as you’re constantly moving) and strength training — squatting in flower beds, carrying gardening equipment and mowing your lawn can help to burn calories and increase your muscle mass.



For people wondering how to lose weight at home, it can seem difficult. However, there are many lifestyle changes you can make to your home life to ensure that you lose weight. 

The important thing is to combine a weight loss diet plan with regular weight loss exercise at home. 

When it comes to diet plans, you don’t need to do anything drastic or cut out entire food groups; just plan your meals, maintain a balanced, healthy diet, and swap out alcohol for water.

As for exercise, it may not seem like the easiest thing to do in your house, especially if you’re used to using a gym or swimming pool. However, there are ways that you can adapt your normal workout to fit into your routine at home. 

If you are really struggling with weight loss, there are weight loss treatments available at The Independent Pharmacy, such as Alli, Orlistat and Xenical. Start a free online consultation today to help aid healthy slimming.



Authored By:

A photo of  Steve Stoddart

Steve Stoddart

BPharm IP

Published on: 25-06-2020

Last modified on: 25-06-2020

Steve is an expert clinical pharmacist that has recently added prescribing to his repertoire.

Reviewed By:

A photo of  Andy Boysan

Andy Boysan


Reviewed on: 25-06-2020

Next review date: 25-06-2022

Andy is a co-founder, the superintendent pharmacist and director at The Independent Pharmacy.

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