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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 17 Home Weight Loss Workouts

Get These Workouts on DVD

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

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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Click to Comment

1-60 of 1363 Comments

You must have your goals set in your mind before you complete them. Have them in your mind until they are second in your life. So make sure to keep them in your mine until they become second in your life.

January 11, 2018


Hey adrian, which of the 15 workouts would you recommend for a 22 yr old female weighing 223, height 5'6 wanting to lose about 40-50lbs?

December 31, 2017

Adrian Bryant

I don't. you need to pick the one that is best for you. they are all good but at first you may want to start off with my 10 minute workouts

January 01, 2018


Hello, for starters I just want to say thank you for such amazing diets and workout plans. I plan on doing intermittent fasting from 8pm-3pm as I do your emergency diet plan for 6 weeks. If that goes well, and hopefully I don’t mess anything up, I will then keep the intermittent fasting but instead Change it to 8pm-12pm so it can be not as extreme if I were to make it a lifestyle change. As I continue with the fasting, I will try to do one of your permanent diet plans. I will also make time for working out at least 20-30 Minutes a day. I’m female, my weight ranges from 185-190 and I’m 5’8. I don’t want to ask you if I would be able to reach 130 pounds in 5 months but I will ask if I’m going to see an obvious change in my body? Because I keep doing diet plans and the scale says I’m losing weight but there is pretty much no change in my overall physical appearance. I know I will notice a change eventually with the permanent diet plan but with the emergency plan, will I actually notice a difference in my body in 4-6 weeks or is it just numbers on a scale changing? Thanks for your time :)

December 14, 2017

Adrian Bryant

1. why not just start on this page/plan

2. no need for the 911 plan if your long term goal is 130 pounds

3. you will see changes every 2-4 weeks

December 15, 2017


I have Ann event coming up on January 7th and I seriously need to lose weight so that’s why I’m doing the emergency first 😀 and then moving on to the permanent plan

December 16, 2017



December 10, 2017

Adrian Bryant

Im in the usa and the plan on this page overall is good for oyu

December 10, 2017



I am 5'3 and currently weigh 118. I eat very clean and I love to run. However, I have had 4 c-sections and struggle to get my stomach flat. Any tips, suggestions? Also I am vegan. Thank you in advance :)

November 16, 2017

Adrian Bryant

use this guide

November 18, 2017


Hi Adrian
I wrote to you before but I can’t find my question posted so I’m sorry to ask again. Im over 40
Hypothyroid and was told I was overmedicated. I gained ten pounds in a week with no changes to anything. I’m only 5 feet and weigh 145 pounds I workout 6 days a week and eat pretty healthy except for one cheat day. 3 days a week I stay under 1000 calories and have lost nothing. I’ve gained weight while dieting and exercising. I’ve dont steady State like elliptical I’ve done HIIT like t25 and insanity and nothing works. What’s your advice please?

November 02, 2017

Adrian Bryant

how do you track 1000 cals

November 02, 2017


In this days I only eat packaged salads granola bars, foods with labels so I can add up the calories or google the calories in fruits and vegetables (looking at size too).

November 03, 2017

Adrian Bryant

so other than the 3 days of 1000 cals how many cals are consumed on the other 4 days

November 04, 2017


3 days i estimate under 1200 i just stick to salads white meats vegetables no snacks I’ll have a granola bar for breakfast then salads or a whole wheat tortilla with turkey lettuce tomato vinegar. Stuff like that
but one day i cheat and don’t count at all.

November 05, 2017

Adrian Bryant

look this over becasue you need to double check your calorie counts

November 05, 2017


How u lose all that weight i am trying to be 110 pound cause i weight 160

October 30, 2017

Adrian Bryant

by doing the outlined plan on this page

October 30, 2017


Hi Adrian,

I’ve been reading a lot of positive feedback about the effective result of the program, that’s why I decided to ask for your help. Ibam a mother with 3 kids, 37 yrs.old, 4’11 and currently I weigh 132lbs. I’ve bern hitting the gym since 2003, had a personal trainer and a nutritionist as well but it didn’t work. In 2007, that’s when the time that my effort paid off as I weigh 108lbs. But it didn’t last long. My weight plateau and in less than a year, my weight kept on increasing. I’ve tried diet supplements, pills, different treatments for cellulite and fats, for inches loss and what not but to no avail. I have to stay healthy as I had a surgery for Angiolipoma in several parts of my body.

I am desperately asking for your help for me to have a healthy lifestyle, to achieve my weight goal (108 lbs.), no belly fat, no cellulite, toned arms & back and to have an achievable meal plan and on how to do it as well.

Appreciate your help and thank you so much.

October 28, 2017

Adrian Bryant

do you need help with any of the instructions to lose weight outlined on this page? let me know and ill help

October 29, 2017


Hi Adrian,

I am 28 years old and I'm about 5'3". I weigh 179 pounds but I really want to go down to 125 to 130. I don't want to be fat and I'm going on a cruise in March. I would like to lose 50 pounds or close to it before then. What should I do? How many calories would you recommend and how many workouts per week? Per day? And which ones? Lol I need help with all of it.

Thank you.

October 28, 2017

Adrian Bryant

Im happy to help but what you need is outlined on this page. is there anything you need help understandinf

October 28, 2017


I am 23 years old female and I weigh 72 kg if I do the jumping jacks much weight would I lose?

October 25, 2017

Adrian Bryant

it depends on these factors

October 27, 2017

Rachel J

Hi Adrian,
I wanted to know if I can use dumbells for 20 pounds during the walking excise video?

September 16, 2017

Adrian Bryant

yes you can

September 17, 2017


Hi can u alcohol beverages on this diet?

September 14, 2017

Adrian Bryant

yes, as long as you track calories. see this

September 14, 2017


Hi Adrian,

I did one of the elliptical HIIT workouts today. I did the 4 set one and even hung in there for the last 4 minutes! I think I cursed at you several times, but it felt great to finish it! I'm 5'4 and 170 right now. I plan to stick with 1550 calories and tracking macros. With 4 kids, it's hard to do more than one workout a day. IF I can only do one workout a day, how long and how many days a week should I do a HIIT workout? Either at home or at the gym. Thanks!

September 09, 2017

Adrian Bryant

3-to-4 days a week and on of days you can do light walking

September 09, 2017


Hi, I'm 21 and I weigh 170. I'm female and have a height of 5'7. I want to be 130 to 135 but idk how to do that. I work 7 days a week and I barely make it home for dinner around 7:30. I'm really tired when I come home so after dinner I go to sleep. I was wondering what would be the best way to look that 40 pounds in not so much a hurry, but also not in a long time.

August 30, 2017

Adrian Bryant

make sure you look a the workout plan on this page and the option for busy people like you

August 31, 2017

Patricia Gresham

I started your 10min bike workout today.How do i get your DVD?

August 29, 2017

Adrian Bryant

go to to get on waiting list

August 30, 2017


Hi Adrian,

How do you lose weight in the shoulder area to make your shoulders appear smaller in width and slimmer?

August 28, 2017

Adrian Bryant

you cant target the area so you simply need to lose weight all over

August 29, 2017


Hi Adrian,

I want to lose about 10 lbs in 2 weeks and currently I am 132 lbs and 5' 3'' and 14 years old. I exercise some times so diet ideas would help.

What is the best way to lose weight fast? Thank you so much!

August 09, 2017

Adrian Bryant

following the plan on this page at your weight can easily result in at least 10 pounds lost in first 2 weeks

August 09, 2017


Hi Adrian i have 50 pounds i would like to lose, preferably by Nov. 1st this year. But i do not want to starve so i will settle for 30. I am 53 y/o, 5 ft tall and 170 lbs. I will walk and i have a slight change in my clothes, but not much....can you help please. Thanks

August 05, 2017

Adrian Bryant

are you capable of doing the plan on this page to lose 50?

August 06, 2017


Hey Adrian. I just turned 22 years and I weigh 230pounds and I'm 5'6. Plus I found out that I consume 2000 calories to maintain my current weight. I'd like your advice on how I could go about my calorie intake so as to lose weight [ideal target goal weight is 138 pounds] as well as the workout plans I can follow because I don't workout as much I actually walk only two days in a week and that's just about it. I'll really appreciate your help on this.

July 26, 2017

Adrian Bryant

start off with less than 1750 cals or even less than 2000 as long as you do the workout plan on this page

July 26, 2017


I really want to lose at least 20 pounds in a week or two. Have you any tips on how I could do this. I weigh 215 and 5'5.

July 15, 2017

Adrian Bryant

use this emergency weight loss plan here but it may tke at least 3-4 weeks

July 17, 2017


Hello Adrian. I'm 18years old. I currently weigh 83kg and I want to get to 65kg before next year. Which means I have about 5months to lose weight. I don't have much time for myself given I'm in medical school and I also binge eat a lot at night because of studying and I'm now used to it that if I don't eat unhealthy, I won't be happy. I also don't have access to most healthy foods cause of my allowance, where I school(most things are not around here cause it's a remote area) and just my culture in general; Nigerian foods tend to be fattening. I really want to lose weight. Please I need your advice.

July 14, 2017

Adrian Bryant

see this becauase remember you can whatever you want as long as calories are in check

July 17, 2017


This tips are very useful to me. They all are powerful remedies. Thank you for your tips. Really it works.

But which one you recommend to pregnant women?   

July 13, 2017

Adrian Bryant

i sugget you tlk to your doctor first

July 17, 2017


hello Adrian I can see a difference in weight loss on my scales but cannot see me losing weight visually like I still look fat but the scales says I'm losing it. I was 215 now 207.
have you any idea how to fix this thank you

July 06, 2017

Adrian Bryant

just keep doing what you did to go from 215 to 207. 8 pounds is a lot and you should see some results but as you continue to lose more you will see visual differnece

July 06, 2017


Could I lose 30 pounds in 20-30 days with doing your recents bedsheet workout once a day and 16/8 intermittent fasting and eating 1900 calories. I weigh 210 pounds. 5'5 and 13 years old.

June 25, 2017

Adrian Bryant

yes, at your weight and height = very possible

June 26, 2017


If I do intermittent fasting and lose 1 pound in a day bedsheet workout and eat under 1900 calories how much weight would I lose in a month.

July 01, 2017

Adrian Bryant

at least 15

July 03, 2017


Hey Adrian I'm 13 years old I'm 5'5 and weigh 215 pounds. I've tried intermittent fasting and your workouts and eating under 2000 calories and I don't seem to be losing any weight maybe I'm doing something wrong. I would like to lose 30 pounds in 30 days also will I lose 30 pounds if I do your workouts once a day because I have lots of school work to do. Also I have a wedding to attend the begging of August would I be able to lose 30 pounds by then ?

June 18, 2017

Adrian Bryant

how are you trcking those alories

June 19, 2017


I use an app called Lifesum or an app called YAZIO sometimes it doesn't have all the foods I eat

June 20, 2017

Adrian Bryant

switch to the myfitnesspal app

June 21, 2017


Thank you and how long would it take me to lose 30 pounds if I do intermittent fasting and do your workouts 1 a day 3 times a week ? As I have school

June 22, 2017

Adrian Bryant

at least 3 months or less

June 22, 2017

Incorrect please try again en Espanol
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