On The Table

A collection of knowledge-based articles to inspire overall wellness.

Achieve Weight Loss Goals Right from Your Home

The basic premise of weight loss involves a balancing act of calories, but there’s more to it than just counting calories. Learn how you can achieve your weight loss goals from the comfort of your own home!

Achieve Weight Loss Goals Right from Your Home

Home: Our comfort zone.

And while they say you must break out of your personal comfort zone to achieve results, there are numerous ways to lose weight at home!

How to Lose Weight at Home

You might find yourself wondering how to lose weight in a week at home, perhaps even how to lose weight in one month. Although you may want to tip the scale quickly, most health experts encourage losing no more than a pound or two each week, which equates to four to eight pounds monthly. Unless directed and supervised by a professional, this slow and steady pattern leads to safe and sustainable weight loss.

The basic premise of weight loss involves a balancing act of calories: More calories in leads to weight gain while more calories out causes weight loss. With a pound of fat equaling approximately 3,500 calories, it is estimated you need to burn about 3,500 calories to lose a pound per week. So to lose two pounds per week, you would then need to double calorie burn or restrict 7,000 calories.

However, weight loss is much more than calorie counting and consistency of a nutritious diet and physical activity can help you achieve weight loss goals right from home.

Revamp the Diet at Home

The ultimate environmental control for weight loss is at your home doorstep, as you decide what food enters the door and what food does not the majority of the time. Methods to build a homemade diet include:

• Stocking the kitchen with nutritious foods: 

Supplying the fridge and pantry with nutritious foods helps eliminate unconscious, poor health choices.

Stock the kitchen mostly with whole grains, fruits and veggies, lean and plant-based proteins, milk and dairy products, and healthy fat sources. Visually, filling at least half the plate with veggies, a quarter with a lean or plant-based protein, and complementing with a whole grain and healthy fat source is recommended.

It is likewise worthy of mentioning while constantly reaching for the cookie jar on a daily basis is fairly discouraged, it truly is okay (and even recommended) to allow yourself to indulge on occasion.

Food is meant to be enjoyed in a mindful manner and consistently depriving yourself from life's pleasures can actually create more harm than good. But if certain foods are likely to curate a binge, keep them out of the house and make going to get that treat a special occasion with family or friends.

• Trying new recipes: 

Being at home opens the door to trying new recipes! Try attempting an original recipe weekly, along with having family members join in on the fun. Getting together in the kitchen helps cultivate a healthier relationship to food and increase family bonding.

• Consuming all meals and snacks at a designated eating table: 

Being distracted with the television and other electronics can lead to mindless eating, thus often increasing food and calorie consumption. So when it comes to meals and snacks, consume them at designating eating table and try making it a family affair, leaving all phones and other electronic devices behind and hone in on quality conversation and the meal.

Also if contemplating a snack or somehow winding up in the kitchen, identify whether it is a craving or hunger you are experiencing. Cravings are predominantly a mental desire, mostly stimulated and fueled by emotions and boredom.

Cravings tend to be comfort food-specific, including products rich in sugar, fat, and salt, and often pass with time. When cravings are fed into, individuals are commonly unsatisfied following their intake and may even feel guilty.

On the other hand, hunger is a physical need for food and results to a growling stomach, headache, and loss of energy. Hunger is often not exclusive to one food and individuals likely feel satisfied after eating.

• Increasing water intake: 

Water intake is crucial for healthy weight loss, as it keeps the body hydrated and helps the nutrients obtained from foods to efficiently perform their roles in the body. Ditching the soft drinks and other sugary beverages will also save hundreds of calories each day and make weight loss a little more effortless.

Drink straight from the tap or augment flavor by adding fresh herbs, berries, cucumber slices, and lemon.

• Moderating portion and serving sizes: 

Weight loss is not only about eating less food, but rather consuming more foods that nourish the body. Sticking to servings and portions helps maintain macronutrients and keep calories in check, especially when consuming three nutrient-composed meals and one to two nutritious.

Other techniques to ensure portion control include drinking water before and with meals, swapping larger plates with smaller ones, and practicing mindful eating techniques.


Getting active does not require a gym membership and can be accomplished virtually anywhere, even in the comfort of your own home. Successful and sustainable weight loss predominately results from a balance of cardiovascular and strength training:

• Cardiovascular Training: 

Also known as cardio and aerobic exercise, cardiovascular training is said to lead to quicker weight loss results. Home-based cardio exercises include brisk walking or jogging around the neighborhood and even dancing in the kitchen!

• Strength Training: 

Strength and resistance training supports long-term weight loss by building muscle, as gaining muscle mass and reducing body fat ultimately accelerates metabolism, even when the body is at rest.

Include weight and strength training at least two or three times a week and focus on the major muscle groups, including the back, chest, arms, and legs. Exercises can be strictly bodyweight or challenged with dumbbells, kettlebells, and resistance bands.

Additional home workouts include:

• Commercial Workouts: 

We all have our favorite shows and it is not too uncommon to binge them in front of the television. However, you can make the most of the commercial breaks with a short, total body workout, including with jumping jacks, squats, and planks.

• Full Body Tabata Workout: 

Tabata is an early form of high-intensity interval training (HIIT), which maximizes aerobic capacity while simultaneously activating major muscle groups. Tabata and HIIT involves short bouts of explosive interval moves done for 20 seconds each for multiple rounds, with quick breaks between each round.

Additional ways to lose weight at home involves regular bouts of movement in your day by taking the dog on a walk, doing laundry, retrieving the mail, working in the yard, and other tasks. Really, the most importance is not the solely on the type of activity tackled, but rather that you dismiss a sedentary lifestyle and do them consistently.

Consider Additional Weight Loss Factors

While diet and exercise are essentially the foundation of weight loss, other lifestyle habits play a large role in achievement, including the significance of resting and de-stressing. In fact, the consequences of inadequate sleep and chronic stress include obesity, depression, anxiety, and numerous chronic diseases.

To mitigate such risks, the National Sleep Foundation recommends sleeping between seven to nine hours on a nightly basis. If struggling to catch those nightly Zzz's build a healthy bedtime routine by staying consistent with sleep and wake times, powering down from electronics leading up to bedtime, writing out nagging thoughts and worries that keep you awake, evaluating the sleep environment and adjusting as needed, and relieving that nighttime hunger.

Also implement stress-relieving techniques, as they can likewise help prosper a better night's rest, to lower the risk of stress-related weight gain. Healthy coping strategies include exercising, reading a book, taking a warm bath, calling a friend, and listening to music.

Take Advantage of a Weight Loss Meal Delivery Service

One simple way to lose weight at home is by taking advantage of a weight loss meal delivery service. Receiving nutritious and delicious meals helps to ensure nutritional requirements for healthy and long-term weight loss are being met.