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How To Lose Weight Without Gym: Burn Calories Quickly At Home


Obesity is a global epidemic, with more than 1.9 billion adults overweight. If it continues, more than 74% of the world’s adult population will be obese by 2025. 

Losing weight can seem like an uphill battle, but it’s not impossible. We’ll show you how to lose weight without even stepping foot in a gym in this article!

What Is The Best Way To Lose Weight?

There is no one “best” way to lose weight. What works for one person may not work for another.

Some people may lose weight by following a strict diet[1] and exercise plan, while others may find that they need to make more changes to their lifestyle.

What works best for you is your best way to lose weight. If you are committed to making changes to your diet and exercise habits, you will be more likely to see success.

Talk to your doctor or a registered dietitian about what changes you should make and how to stick with them.

Exercises You Can Do At Home

Exercising has many benefits, and it can be one of the most effective[2] ways to lose weight because it helps you burn calories daily. You don’t need to go to the gym or hire a personal trainer to get in shape.

All you need is your body weight, some space, and a few minutes of your time each day. This article will find a few exercises you can do at home that do not require gym equipment for weight loss.

  • Push UP

    The pushup is a compound exercise that works the arms, shoulders, chest, and core muscles. Pushups are one of the best exercises for building upper body strength, essential for all sorts of activities like pushing objects and even getting out of bed.

    Push-Ups also help you burn calories, build muscle, increase metabolism and lose weight. Keep your back straight, and don’t let it sag or curve. If you find it hard to do push-ups on your toes, you can start by using your knees for support.

  • Squats

    Squats are a great way to work out your thighs, hips, and butt muscles. If you have trouble doing squats on the ground, try doing them against a wall or with a chair behind you for support.

    Doing squats will also help you with daily activities such as climbing stairs and carrying heavy loads.

  • Jumping Jacks

    This is easy to get your heart rate up and burn calories. Please ensure you keep your arms bent at the elbow and jump high enough to land with both feet on the ground.

    Do this for 10-15 minutes, and then take a break for 60 seconds before jumping back into it again.

  • Crunches

    A crunch is an abdominal exercise involving curling up from a lying position and bringing your upper body towards your knees.

    Crunches are an effective way of strengthening the muscles in your lower back and abdominal muscles like the rectus abdominis and obliques.

  • Lunges

    These are great exercises for the thighs and glutes. They help to strengthen the muscles in your legs, as well as improve their flexibility.

    There are two types of lunges: forward and backward lunges. Forward lunges work on your quadriceps muscles, while backward lunges work on your hamstrings and glutes.

    To do a forward lunge, keep your feet shoulder-width apart; about three to four feet, keep one foot in front of the other. Bend both knees until they form a 90-degree angle with the ground.

    Keep your back straight and shoulders as you lower into a lunge position. Push yourself back up using both legs to stand up again in one fluid motion.

Meals You Can Have At Your Home For Weight Loss

To get the most out of your diet, you need to ensure that you’re eating the right snacks and foods that will help you shed pounds and keep them off once you’ve lost them.

Here are five of the best meals to add to your diet if you want to lose weight:

  1. Oatmeal

    Oatmeal is an excellent source of fiber and protein, two nutrients that help curb hunger and thus prevent overeating later in the day.
    Studies[3] show that it also contains several other healthy components, such as magnesium and B vitamins, which may improve heart health.
    However, it is essential to clarify that some oatmeal options are energy dense. Therefore, picking oatmeal without added sugar or dry fruits is crucial. Instead, you can later add fresh fruits to the oatmeal, which are much lower in calories.
    Here are some ideas for adding oats to your diet:

    • In a bowl of fruit and yogurt. Top your morning cereal bowl with fresh fruit — strawberries, blueberries, or banana slices — and low-fat yogurt.
    • Add to smoothies. Oats add texture to smoothies, making them more filling and satisfying. Add a half-cup of oats to your next smoothie concoction for added nutrition and fiber.
    • In baked goods. Substitute half of the flour in your favorite baked good recipes with oats — you’ll cut down on calories without sacrificing flavor or texture.
    • You can also make oatmeal pancakes, Quinoa Oatmeal Cookies, Overnight Oats Parfaits, etc.
  2. Whole Grains

    Any whole grain food will be good for you. Still, brown rice and quinoa are especially beneficial [4] because they contain an amino acid called lysine, which helps regulate blood sugar levels so that you feel fuller longer.
    Additionally, brown rice has been shown to reduce cholesterol levels by as much as 10 percent in some people with high cholesterol levels.
    There are two types of whole grains:
    Whole wheat products include pieces of bread, rolls, and pasta made from whole wheat flour.
    Whole oats products include oatmeal made from steel-cut oats instead of rolled oats.
    Here are some tips for adding whole grains to your diet:

    • Add whole wheat bread to sandwiches or wraps instead of white bread or buns.
    • In place of white rice, use brown rice when making side dishes or casseroles.
    • Instead of regular pasta, use whole grain pasta for a healthier noodle dish that’s still filling enough for dinner.
  3. Nuts

    Nuts are another excellent source [5] of protein and fiber that can help curb hunger, and they also contain healthy fat that helps keep you full longer after eating them (although too many nuts can cause weight gain).
    That’s why it is essential to consume only raw nuts, preferably after soaking them overnight. They will provide better satiety and do not have added salt. Avoid eating more than a handful per day.
    Here are some of the types of nuts that can help boost your weight loss efforts:

    • Almonds: Almonds are one of the best sources of healthy fats, which help you feel full. They’re also high in fiber, which helps keep you feeling full longer than other snacks.
    • Peanuts: Peanuts contain high amounts of protein, which will keep you feeling full and satisfied while helping to burn fat and build muscle mass. They also have vitamin E, an antioxidant that protects against damage caused by free radicals to the cells—unstable molecules that can damage cells and cause disease over time.
    • Cashews: Cashews are rich in magnesium and fiber, which reduce the risk for heart disease and help lower LDL cholesterol levels. Magnesium also helps regulate blood sugar levels and maintain bone health by promoting calcium absorption in the body for stronger bones and teeth (both critical for weight loss).
  4. Eggs

    Eggs are an excellent option for breakfast because they’re high in protein and low in calories, meaning they’ll keep you full longer than other foods.

    Plus, eggs contain vitamins B12 and D — two nutrients essential for metabolism and energy production.
    Also, eggs are inexpensive and can be prepared in many different ways. If you like eggs but don’t want to eat them every day, try adding them to your favorite dishes at other times of the day.

    For example, add a chopped hard-boiled egg to tuna salad or chicken salad for extra protein. This study[6] has shown that eggs could enhance weight loss when combined with an energy-deficit diet.

  5. Broccoli And Beef Stir Fry

    Broccoli contains tons of antioxidants that help fight free radicals, whereas beef contains iron, which helps increase your metabolism rate.

    You can add these two together to make a tasty stir fry dish that will keep you full for longer hours.

    It will also help in weight loss and could give you enough energy throughout the day without any crash feeling after eating this meal.

How Much Time Does It Take To Lose Weight?

The simple answer is that it depends on how much weight you want to lose and your motivation. If you’re only looking to lose a few pounds, you can realistically expect to see results in a matter of weeks.

However, if you’re hoping to lose significant weight, it will take longer – from several months to a year.

A general rule of thumb is that to lose 1 pound of body weight takes about 3,500 kilocalories of energy deficit. However, remember that this is a rough estimate, and studies[7] show that the amount of caloric deficit you need to accumulate will depend on many factors.

Using this rule of thumb, if you want to lose 10 pounds, you’ll need to cut 35,000 kilocalories from your diet.

That sounds like a lot, but it’s not as difficult as you think. If you cut 500 kilocalories from your daily energy intake, you will achieve 35,000 kcals and lose 10 pounds in about a couple of months.

Of course, there are always exceptions to the rule. For example, some people can lose weight incredibly quickly. People who follow intermittent fasting may also see some quick[8] results, while others find it takes longer than average.

If you’re willing to change your diet and lifestyle, you can start seeing the first results in as little as a couple of weeks.

Cutting out processed foods and sugary drinks, eating more lean protein and vegetables, and getting regular exercise will help cut your energy intake without having to count each calorie.

And when you see the pounds start to fall off, you’ll be even more motivated to keep going!


If you’re serious about losing weight, then the best thing you can do is focus on making healthy lifestyle changes that will help you see results over the long term. 

Hence, eating healthy foods, exercising regularly, and avoiding unhealthy habits like smoking and excessive drinking is essential. 

Remember that losing weight should be a marathon and not a sprint. These changes may not lead to immediate weight loss, but they will put you on the right track and help in the long term.

8 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies. 

  1. Chrysi Koliaki,* Theodoros Spinos, Μarianna Spinou, Μaria-Eugenia Brinia, Dimitra Mitsopoulou, Nicholas Katsilambros. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Healthcare (Basel). 2018 Sep; 6(3): 73.
    Published online 2018 Jun 28. doi: 10.3390/healthcare6030073.
  2. Carla E. Cox. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug; 30(3): 157–160. doi: 10.2337/ds17-0013.
  3. Xue Li, Xiaxia Cai, Xiaotao Ma, et al. Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial. Nutrients. 2016 Sep; 8(9): 549. Published online 2016 Sep 7. doi: 10.3390/nu8090549.
  4. Kevin C. Maki, Orsolya M. Palacios, Katie Koecher, et al. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. 2019 Jun; 11(6): 1245. Published online 2019 May 31. doi: 10.3390/nu11061245.
  5. Chandra L Jackson, Frank B Hu. Long-term associations of nut consumption with body weight and obesity1,2,3,4. Am J Clin Nutr. 2014 Jul; 100(1): 408S–411S. Published online 2014 Jun 4. doi: 10.3945/ajcn.113.071332.
  6. J S Vander Wal, A Gupta, P Khosla, N V Dhurandhar. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51. doi: 10.1038/ijo.2008.130. Epub 2008 Aug 5. Available from: https://pubmed.ncbi.nlm.nih.gov/18679412/.
  7. Stephanie Welton, MSc, Robert Minty, MD CCFP FCFP, Teresa O’Driscoll, MD FCFP, et al. Intermittent fasting and weight loss. Can Fam Physician. 2020 Feb; 66(2): 117–125.
  8. Aisha Farhana; Anis Rehman. Metabolic Consequences Of Weight Reduction. Last Update: November 17, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/.

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