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How to Lose Fat at Home

So you’re here because you want to lose some excess body fat?

Well, you need to know something right from the get go. Fat loss is very very SIMPLE….  but it is also very very HARD.  Achieving real fat loss that is.  Not the gimmicky “cleanses” that promise 10 lbs in a week.  

Realistically you can look at .5 to 1% of bodyweight per week fat loss.  If you want to do it the real, effective and sustainable way.  This is what you will learn in this article.  So if this is the type of results you were looking for, stick around till the end, I promise that it will be worth the read.    

You just want a quick fix with zero effort? Here, I’ll save you some time.   Go boil some lemon juice in water and drink it. I hear it will give you a slim waist in seven days.  Saw it on Facebook, seemed legit. 

Now onto the stuff that actually works. 

Contrary to popular belief, you don’t need expensive gym memberships or fancy equipment to start your fitness journey.  If you can read and move, then you have all that you need to start.    

Gym pyramid showing how to start losing fat at home

Nutrition First for Fat Loss at Home

First things first, you will need to get your nutrition in order.  Even though it helps, you don’t need to exercise to lose fat. The only thing needed is a calorie deficit.  Say it again; all you need is a calorie deficit.  That’s where the saying “abs are made in the kitchen” comes from.  90% of fat loss will come from what you eat, or more specifically, what you don’t eat.  It is way easier to just not eat 500 calories than it is to burn 500 calories. Repeat after me;  You Cannot Out-Train A Bad Diet. No mater how hard you try.

My favorite method to accomplish this is Flexible dieting. Because if you restrict yourself too much, well it becomes soul-sucking and adherence will be a problem.  Basically all you do is figure out how many calories you need to be in a caloric deficit, then you eat whatever you want, as long as you stay within your calories.  You will quickly learn what is worth indulging for and what is not.      

Nutritious meal for losing fat at home

Calorie Tracking for Fat Loss

First step is to download My fitness pal onto your phone.  There are other calorie trackers, but this is the most popular one.  Next, take your body weight and multiply it by 12. This will give you a rough calorie deficit.  If you are over 200 lbs, then I would just use a goal weight of 200 to start. Once you get to 200 you can recalculate every 10 lbs you lose.

This will make it a slow and steady weight loss that is sustainable.  90% of the time, this formula works. If you are not losing weight at bodyweight times 12, then subtract 200 calories a week until you are losing.  Consistency is key here.  As long as you keep under your calorie target, you will start losing weight.  Make sure you track everything and accurately. 

You don’t need to be perfect at the beginning either.  The fact that you start tracking everything you eat will make you more conscious of what you put in your body and changes will start happening. This is a learning tool that will pay dividends down the road. That’s it. Nice and simple. No gimmicks. Just gotta do it.

Cardio for Fat Loss

Once your nutrition is in check, you can simply add walking.  Either outside or on a treadmill if you have one. Start with 20 min walks 3 times a week for the first month and then progress to 25, then 30 and 40 minutes up to an hour. If you have a treadmill you can start adding some incline as well. 

treadmill for fat loss at home

I enjoy walking on my treadmill and watching Netflix or YouTube. Makes the time go by and you barely even notice you are doing cardio.

An hour of incline walking with moderate effort (slightly out of breath but can still hold a conversation) should burn about 500 calories.  It takes 3500 calories to burn a pound of fat. So if you do this 12 times a month, you’ll theoretically burn an extra 1.71 lbs of fat. It might not seem like much, but in a year that’s an extra 20 lbs of fat burn while watching Netflix. Can you say Netflix and Burn?  

Strength Training 

What working out will do for you is build definition under that layer of fat. So you actually look good once you start burning it off.  And you’ll burn extra calories working out as well. My point was just that the main component will be your nutrition. So no fancy equipment needed to get started.  Zero excuses to not start immediately. Start with body weight exercises until you can start picking up some equipment for your home gym.   

Used weights for home gym

Here is an at-home routine I use with most of my clients when they are just starting out with no equipment.

Barbell Sanctuary Strength Routine

Repeat 3 times a week for maximum fat loss at home.

1 min rest in between sets.

On the knees push-ups, hands positioned shoulder-width.  3 sets of 5 to 10 reps.  Once you can do 3 sets of 10, progress to normal push-ups.

Air squats, 3 sets of 10 to 15 reps.

Go as low as you can.  Try and get your quads parallel to the ground. 

Chair dips. 3 sets of 8 to 12 reps.  If too hard you can bend the knees.

Reverse lunge.  3 sets of 8 to 12 each leg.

Plank.  3 sets of up to a minute.  If too hard you can start on your knees.


Fat loss is SIMPLE.   But it is also very HARD.  If someone tells you it is easy, they are lying to you and probably trying to sell you something.

Some days will be easier than others but you have to continuously put in the work, day after day.  And that is why most people fail. They are not willing to put in the work.

Pictogram of you vs you

But not you! You got this! Now you know how to lose fat at home. No excuses.

This is a great way to start, and if you stick to your calories and do the workouts, you will see results, I promise.  

Consistency is key.  You gotta fight for it. Fight for it everyday and don’t stop.