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How To Lose Weight At Home

Anja lost 98lbs. using this Home Weight Loss Plan
how to lose weight at home

Home Weight Loss Workout

Show All 15 Home Weight Loss Workouts

7 Workout Tips to Lose Weight Fast at Home

1. Lose at Least 10 Lbs. Every 3 Weeks

See 10 Rules to lose 10 pounds every 3 weeks or watch the video below to get the most out of the home weight loss workouts above…

2. Wear a Weight Vest

Wear a weight vest or book bag that weighs at least 10% of your bodyweight to burn more calories to lose weight faster while working out because your body has to burn more calories or use more energy to move a heavier body.

3. Fat Burners

Use fat burners like Green Tea, Lipo-6 or Hydroxycut 30 minutes before your workout to burn more fat.

4. Increase the Intensity

For example… Try to do more jumping jacks in 10-to-40 seconds, run or sprint instead of jog, use a heavier or longer sheet for bed sheet workouts

5. Workout More Often

6. Do a Different Workout

If you ever hit a weight loss plateau then do a different home weight loss workout, make sure you eat the right amount of calories &/or lower your calorie intake to start losing weight again.

7. Pedometer

Use a Pedometer, Fitbit or download this app so you can stay active (outside of doing the home workouts), get 5,000 steps and burn 250+ extra calories to easily lose at least 26 pounds this year even without doing this workout &diet

Home Weight Loss Diet

Select if you're male or female, Put in your height, weight, age & then Click on the button that says "Tell me How To Lose Weight at Home"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years

Eat less than calories per day to start losing weight at home

  • Eat anything you want, whenever you want - Play the video below to see why…

Check your weight every 5-to-10 days & ONLY lower your calorie intake by 250+ calories if you're not losing weight. Please note: if you're eating less than 1500 calories and cant lose weight then chances are you're not tracking your calories correctly. (Why cant I lose weight?)

3 Diet Tips to Lose Weight Faster at Home

1. Intermittent Fasting

Eat the calories you need to lose weight at home on an intermittent fasting schedule to force your body to burn more fat.

2. More Protein

Studies like this & this ALL prove you'll lose weight faster when protein makes up at least 30% of your diet like these women who lost 11 pounds in 12 weeks doing nothing but eat more protein.

3. Bigger Forks & Blue Plates

They Used This Home Weight Loss Plan…

Super Mom Loses 56 lbs At Home

mom loses weight at home

This is me (on the left) after having my second child but eating sensibly and exercising regularly with advice from your plan to lose a total of 56 pounds

Thank you
Angie Bailey

Lost 120 Pounds

Robert Lost 120 Pounds at Home

Robert Leischker

Lost 150 Pounds

Raw Lost 150 Pounds at Home

Good day Adrian,

I used the Home Weight Loss Plan to lose 150 pounds. I'm still working with all the stuff on to further transform my body. Now it's time for me to start some toning and tightening workouts. We got this!

Raw Rivera

Lost 104 Pounds

Lee lost 104 Pounds at home

I 104 pounds (6½ stone) doing the ski steps home weight loss workout

My family can't believe I lost all this weight! My metabolism sped up so much that I only gained back 6 pounds in the 7 months I haven't been exercising even while eating some naughty foods.

Lee Thurston

Lost 98 Pounds

Anja Lost 98 Pounds at home

Hey Adrian,

You really changed my life. I was 250lbs & now I'm 152lbs looking healthy & better than ever from doing the ski steps home workout video

This Home Weight Loss Plan is SO easy to use, I mean ANYONE can use it and understand it. It's so straightforward, unlike other sites, you tell it like it is.

In order to have this, you must do this. This is what I like, DIRECTIONS, CLEAR DIRECTIONS. You are the master of clear directions. You will go far my friend. I love you, and thank you for all you've done.

Anja HB

Lost 137 Pounds

lost 137 pounds at home

Hi Adrian

Your jumping jack home weight loss workout helped me lose 137 pounds going from 314-to-177 pounds in 7 months along with your diet

No more shopping in a giant size people store just to get my clothes.

Thanks for being my weight loss hero!
Chichiro Yuuki Naga

Lost 69 Pounds

Lisa Lost 69 Pounds at home

I've worked very hard using your home weight loss workouts to lose 69 pounds fast to become a healthier mommy and wife!

Sincerest thanks
Lisa Lemery-Mohanlal

He Lost 70 Pounds Doing Jumping Jacks

Sambasivam Lost 77 Pounds at Home

Thanks, I lost 77 lbs. following your jumping jack home workout

Sambasivam Krishnamurthy

Got Rid of 70 Pounds

Ravi Lost 70 Pounds at Home

Hello Adrian! Look at the difference you've made in my life! I've changed, I feel the beauty of life more and more every day. Thank u soo much for always being there my Angel!! Stay blessed!

I lost 5 pounds in 1 week just from doing your 30 min Home Workout.Thank you! I want it posted wherever it could be… Such testimonials were a great inspiration to me and I would love to be someone's inspiration!!

Ravi Preethi

You Helped Me Lose 140lbs.

lost 140 pounds

You helped me lose 140lbs. I mainy used your home jumping jack on and ski steps workouts

Cameron John

*See more Success Stories of people who used this plan to lose weight fast at home

*How fast you lose weight is mainly based on how overweight you are before staring this home weight loss workout & diet along with these other weight loss factors

More Tips

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1-35 of 1289 Comments
Patricia Fry

Might want to look into mini trampoline for people that are very over weight. it's the only exercise that also exercises the skin. Less loose skin after loosing weight. Urban rebounder, cellerciser, bellicon

April 17, 2017


My current weight is 168 lbs,6ft4inch tall male,17 yrs old. i read on the internet that adult calorie calculators won't be accurate for people below i used teen calorie calculator.The adult calorie calculator says i need 2200 calories for maintainance.I used teenage calorie calculators to check my maintainance weight and it says i need about 2800 calories.i compared it to different teen calorie calculators and they match.
I literally dont know which one to believe.....i'm confused.....HELP!!!

March 21, 2017


Those are the maintainance calories needed according to the adult and teen calculator if i'm sedentary.

March 22, 2017

Toby Fredrick

The link you gave me took me to the caliries i need to start losing weight.I don't wanna lose weight.I just need to maintain.I'm asking if I should use the adult or teenage calculator.The adult says I need 2200 calories to maintain while the teenage says I need 2800 calories to maintain weight when sedentary

March 22, 2017

Adrian Bryant

sorry about that. the only one who can truly answerthis is you by trail and error. I would start with 2800 and either increase r decrease after 3-to-7 days based on your weight changes

March 23, 2017

Toby Fredrick

I'd try it.....thanks

March 23, 2017


Wonder if I am training too much? I do your video workouts 2x a day, every day 20-30 min each time. Down 12lbs in 2 weeks but nothing down at 3wk weigh in today. My diet is on point, my sleep & water are good... could it be too much stress on my body with the 2-a-days? Admittedly, I had 3 beers on Saturday (4 days ago) but watched all the calories and food that day and still worked out that morning.

March 15, 2017

Adrian Bryant

first of all what is your current weight now and calorie intake now? remember weight loss rate slows down as you get closer to your goal

March 15, 2017


Current weight 199, 5'8". Stick to 1500 cal daily, sometimes 1300. I workout every day-even on "rest days". I have lost 40lbs over the last year to get to 199. My goal is 160. I've cut out dairy & refined/dessert sugars cuz they cause me to bloat like woah.

March 16, 2017

Adrian Bryant

at your weight the 1500 should be enough alone but i wouldnt panic just yet. some weeks you wont lose as much as you did previously plus its possible you may have gained some muscle and/or water weight especially if you look slimmer even though the scale says otherwise

March 16, 2017


Thank you!

March 16, 2017


Hi Adrian,
I have been searching Amazon for your dvds but does not seem to be any. Are your workouts only available on this site and youtube? I work out 1.5 to 2 hours per week at the gym doing mostly strength but have not lost a lb in over 9 months. In fact I have gained 2 lbs. I must say I do have more muscle tone. Im 5'3" and 152lbs. I have a lot of lower abs fat due to 3 abs surgeries. I don't diet and I watch portion. I started hiit on treadmill last week for 2 days a week. I am trying to lose 20lbs. Where do I start?

February 25, 2017

Adrian Bryant

this very page is a good place to start or 1 of these other plans and as for DVDs Im still trying to get them produced

February 25, 2017


Hi Adrian. I'm 25 years old, my height is 5'5 and I weigh 185 lbs. I need to lose about 20-30 lbs in ideally 4-6 weeks. I got high blood pressure during my pregnancy that's why it's essential for me to lose weight to prevent the blood pressure from increasing in the next one. Please guide me as to which weight loss plan and exercise I should follow? Thank you very much

February 15, 2017

Adrian Bryant

either use this plan on this page or any of the plans here

February 16, 2017

Toby Frederick

Hi Adrian,
If a persons BMR is 3000 calories and the person do a 24 hrs intermittent fasting,Does this mean that the person has burned 3000 calories.

February 14, 2017

Adrian Bryant

at least 3000 but you will burn 3000 regardless of what you do

February 14, 2017


Hi Adrian,
Im teja,28 years old weighing 187pounds.I want to follow weight loss at home.In that plan you said you can eat anything without counting calories.since im from india we take white rice in our daily meal plan.So please tell me if i eat white rice daily will i lose weight?please suggest me to do what is best to lose my weight at home.

February 14, 2017

Adrian Bryant

did you see this plan? white rice can work if you include in those 5 rules

February 14, 2017


Hi Adrian I started doing your workout 30 pounds 30 days cause my weight haven't go in down with the ski steps I 've lost an inch though but just asking not that I want to do it but can I do it for 30 minutes then do it for another 30 minutes later will I get the same results?

February 12, 2017

Adrian Bryant

yes. its all about being more active

February 13, 2017


Hi Adrian,

I have started the IF and I'm about to eat my first meal after fasting 16 hours. I'm tracking my calories on My Fitness Pal 1700 caloreis a day. My question to you is how much protein, fat, and carbs percentage should I have during the day. Thank you for any advice and I like your youtube chanel as well as your website very helpful information.

Just Rachel

January 16, 2017

Adrian Bryant

for faster fat loss just make sure protein is at least 30% of your diet. see why

January 16, 2017


Do I have to warm up & cool down every time before & after I work out?
For example, if I do the jumping jack workout 6 times a day, do I have to warm up & cool down before & after jumping jack (6 times a day too)?

January 12, 2017

Adrian Bryant

no. that is optional

January 12, 2017


Hello.... sir
I want to lose my hip and thigh area.... my hips size 46inch .... pls pls pls sir suggest me best way....

December 28, 2016

Adrian Bryant

the best way is to lose fat all over with a fat loss plan like the one on this page

December 28, 2016


Hi, Adrian.

I lost 30 pounds 3 years ago but gained a lot of weight back as I went into college.

In April, I drove myself to workout 4 hours a day with a 1200 calorie diet and lost 12 pounds in one month. I gained some of that back since I couldn't keep up with it due to working 2 jobs.
Last month, I began eating 1500-1800 calories a day, 30mins-45mins of intense workouts. I use 5 lb ankle AND wrist weights. I am also walking around constantly because I clean and restock shelves 4 days a week at work. Despite doing all of this and carefully tracking my food, I have GAINED weight!! I went from 189lbs to 205! What's going on?! Do I need weightloss surgery? Will I just never get rid of my weight?

My waist is 31.5" which is much smaller from when I started at 33". I also use 10 lb weights in my workouts along with my wrist & ankle weights. Not sure if that helps or not.

Please help me!!! I'm giving up.

November 17, 2016

Adrian Bryant

look at this first and how exactly are you trackingcalories

November 18, 2016


Hi Adrian i'm 16 years am 66 kg and i want to lose weight fast .please advice me what i can do at home to lose weight

November 17, 2016

Adrian Bryant

did you read over the home plan laid out on this page?

November 18, 2016


I'm Abi. Just in my 20 . This January I'm a 90kg girl . But today I lost 24kgs & now i'm 66kg girl . I feel so pretty . . Only my Diet . Reguar Exercise help me to achieve this
But I wants to loose more 10kgs or 15kgs in a month . . How can i do this ? Can i take this green tea or hi green tablets
howmuch kgs can i lost in a month becouse of using hi green tablets
Plz answer me sir

October 31, 2016

Adrian Bryant

use this advacned plan and use green tea pills but diet and exercise is most important

November 01, 2016


I am a male. My age is 16 and I'm 6 feets tall.
I have a slim upper body with slim calves. My problem are my Large thighs.They were Never Large before. Pls what should i do to make it slim before december.

October 12, 2016

Incorrect please try again Created by Adrian Bryant

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