No one wants to go to the gym and do cardio and weight lifting for hours when they can lose weight at home. Right?
Diet plays a major role when it comes to weight loss. In order to lose weight at home, you have to do just two things: one is follow proper weight loss diet plan and second is a little bit of daily exercises.
There are people who do a little bit of exercise with the resistance bands at home and still able to lose weight, Thanks to the Diet Plan!
In this article, we’re going to see how you can do weight loss at home with little to no exercise with a step-by-step guide.
You’ve to Do This! Weight Loss Diet Plan
No matter what others say about losing weight without diet but on this earth it is not possible to lose weight without diet.
If you want to lose weight, you have to follow a diet plan!
When it comes to weight loss, a diet plan has more importance than the exercises as they can reduce your calorie intake easily compared to calories you burn during workouts.
Now, how in the hell you make a diet plan for yourself!
I want to make this guide super easy for you, so please go through the steps below and at the end you’ll have your weight loss diet plan.
Step #1 Find your Maintenance calories(In Depth-Guide Here)
It is very important that you calculate your maintenance calories before following any diet plan.
However, if you found it difficult to calculate macros, you can go with fat loss without counting macros approach below.
If you’re total beginner, I would say go with this approach first and learn how to eat better and less along the way.
The graphic is pretty self explanatory, however, if you have difficulty in understanding or some doubt about it feel free to drop your question in the comment section.
Step #2 Select Healthy and Your Favorite Food, Meal Frequency
One of the weight loss mistakes people do is they eat healthy foods but they don’t eat their favourite foods.
Allow me to explain why eating your favourite food is important!
When you eat food that instagram influencer, your PT, a Fitness YouTuber recommend to lose weight, you can eat that food and follow your diet plan for a week but after it, you will definitely bored as you can’t eat your favourite foods.
And When you feel bored or stress, the very first thing you will do is overeating.
That’s why I suggest you not only add favourite food in your diet but also eat any food you like occasionally.
This will help you with diet flexiblity and there are few studies which already proved that restricted diet is not sustainable for most people.
Step #3 Prepare Your Meal for A Week
Meal prep is one of the most underrated thing when it comes to weight loss diet plan success.
I’ve had few clients who eat any food they came across just because they have nothing healthy to eat at the time they feel hunger.
Now if that’s you and you did your meal prep, would you go for the junk food or a healthy homemade meal?
I know you know the answer better than me!
Step #4 Focus on your Weekly Goal Calories
What most people do when it comes to daily calorie intake is if they eat more on one day they feel super stressed as scale shows 2lbs weight gain for some various reasons, they stop following diet.
Just keep in mind that no matter what your fitness goal, if you eat, lift for one day, you will not achieve your goal.
But if you follow your diet and workout plan for consistent period of time, you will see some amazing transformations in your body.
P.S: Goal Calories: calories you need to lose weight(Less than your maintenance calories).
Few Important Guidelines
I don’t want to go through all stuff people go/do on the internet to make a weight loss diet plan. But there are few important things you should follow for weight loss.
- Protein is the most important one macros-nutrient. However that doesn’t mean you should ignore fat for your weight loss goal.
- There are many other ways to follow/make diet plan, you can go with any approach which you like but don’t think much about it because the more you read/watch, the more you will confuse.
- Healthy weight loss is all about EAT LESS & EAT BETTER!
- Calorie deficit(Eating less than your maintenance calories) is the most important to lose weight but consistency is still on the top when it comes to weight loss.
- There are nothing in the entire universe that can help you to lose weight except consistent diet and workouts
Weight Loss Friendly Foods
If you also thinking about this, it’s ohk but every food on the earth is weight loss friendly.
What is more important in order to lose weight, Calorie Deficit diet plan or weight loss friendly foods?
I know my answer and that is calorie deficit diet plan.
No matter what you eat but if you’re in a calorie deficit, you will lose some weight depend on the number of calories you reduce from your maintenance calories.
If you’re not in the calorie deficit mode, there is literally no way to lose weight at home, gym, with supplement without supplements.
However, Below I add a graphic for the people who believe there is any food to lose weight.
As you can see, it’s blank and you know what does that mean. Right?.
How to Lose Weight at Home Without Exercise
I believe you can lose weight without exercise but it also comes with other side effects like lose skin.
There are various reasons why people do exercises, which is the benefits of exercise and we all know weight loss is not the only one benefit of exercises.
Few weaks back I wrote an article about Can you lose weight by diet only, which means no exercises, where I explain How you can do that! Give that article a read here.
If you want to go with this type of approach, please read that article so you don’t do any mistake on your weight loss journey.
How to Lose Weight at Home With Exercise
There are literally thousands of ways to do exercises at home and plenty of articles on the internet about how you can lose weight at home through exercises.
Just keep in mind that if you do only exercises to lose weight, there is few chances that you will lose some weight but you can’t lose same weight which you can lose through diet and exercise combined.
If I go in depth about how you can do this, it will be another 3000 word article and I don’t want to bored you with that. So Below are few of my favourite article to lose weight at home with exercises.
- 20-Minute Bodyweight Workout for Weight Loss
- The Simple, At-Home Workout Plan for Weight Loss
- The Beginner Bodyweight Workout: Try this 20 Minute Routine At Home or Anywhere!
- 7 Women Share The At-Home Workouts That Helped Them Get Fit And Lose Weight
- 6-Week Weight Loss Workout Plan for Women
What is The Best Exercise to Lose Weight Fast?
Do you really want to know the best exercises to lose weight fast?
As it will increase your metabolism, burn lots of calories and melt belly fat and make weight loss happen for you?
If so, today is your lucky day. After reading 20+ scientific studies on this topic and asking many resistance training experts, I’ve finally put together the ultimate evidence-based list.
So, without further ado, here are the best exercise to lose weight super-fast.
6. To Lose Weight.
There you have it!
Make sure to go to gym and do each and every exercise I mentioned here to lose weight super fast like suuuuupppperrrr fastttttttt!!!!
Wait… What The Hell?!?!
Oh, I’m sorry.
Were you expecting something different?
Something, maybe, slightly less sarcastic?
An actual list of exercises to lose weight?
Ah, I see.
Well, truth be told, I was considering making a legitimate list of the best exercises for weight loss.
But that was until I remembered one important thing…
There is no such thing as best exercises to lose weight like there is no fat burning food.
Now you have everything you should have in order to lose weight at home.
What will you do now? Close this tab and scroll through your IG feed?
Make a plan for your home workout to achieve your weight loss goal based on the diet plan guide I explain and the exercises article I shared.
Doubts, Thoughts, Comments? Feel free to post them in the comment section.