Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
Read more
Are you tired of fad diets and expensive gym memberships that promise rapid weight loss but seldom deliver lasting results? You’re not alone.
The good news is that weight loss doesn’t have to be complicated or costly. With dedication and a few lifestyle changes, you can shed those extra pounds right in the comfort of your own home.
In this blog, we’ll explore the top 11 ways to weight loss naturally, some easy tips on how to
lose weight effectively without the need for expensive equipment or extreme dieting.
080468 07733Top 11 Ways to Weight Loss at Home
1. Weight Loss: A Journey, Not a Sprint
Losing weight should be viewed as a journey, not a sprint. Setting realistic goals and expectations is essential.
Aim for gradual, sustainable weight loss, which is not only healthier but also more likely to lead to lasting results. Remember, the goal is to lose weight steadily and sustainably.
2. A Balanced Diet is Key
Your diet plays a crucial role in your weight loss journey. Focus on consuming a balanced diet that includes whole grains, lean proteins, plenty of fruits and vegetables, and healthy fats in moderation.
Portion control is also vital – try using smaller plates to help control your food intake.
3. Drink Plenty of Water
Drinking enough water is essential for overall health and can also aids in weight loss. Often, our bodies confuse thirst with hunger, leading to unnecessary unhealthy snacking and eating junk food like chips, biscuits, samosa, ice cream etc.
Aim to drink at least 8 glasses of water a day to stay properly hydrated.
4. Know what you are Eating
‘Eating mindfully’ means savoring each bite and paying attention to hunger and signals that your body is giving you when you are full.
Avoid distractions like watching TV or scrolling through your phone while eating. This practice can help you enjoy your meals more and prevent overeating.
Is your weight increasing your health riskHealthy Weight
Calculator
5. Regular Exercise
As much as diet, exercise is equally important in any weight loss plan. Add regular physical activity into your daily routine.
Simple exercises like brisk walking, jogging, or bodyweight exercises can be done at home and help you burn calories. No need for expensive gym memberships!
6. Sleep is very important
Did you know – Adequate sleep is often overlooked but one of the most important factors for losing weight.
Lack of sleep can disrupt your hormones and increase cravings for unhealthy foods. Aim for 7-9 hours of GOOD quality sleep each night.
7. Reduce your Chips, Pizza, Sugary and Processed Foods
Cut back on sugary and processed foods, which are often high in empty calories and low in nutrients. Most of the packaged items are high in either salt or sugar content.
It’s bad for you. Swap them for healthier options like whole fruits like apple, guavas, etc nuts like almond, akhrot, lightly salted seeds like pumpkin seeds, watermelon seeds, sunflower seeds etc and dahi or chaas when you’re looking for a snack.
8. Portion Control
This is one of the aspects our Fitterfly Nutrition coaches lay maximum emphasis on because portion size and portion control, is the base to lose weight smartly.
And wait! portion control should be followed Even with healthy food because having excess of healthy food can ALSO lead to weight gain. Use measuring cups and scales to help control your portions until you become familiar with appropriate serving sizes.
Another simple way is to use steel plates with partitions so you take only a certain quantity of a particular dish.
9. Stay Moving Throughout the Day
In addition to regular exercise, find ways to stay active throughout the day. Simple activities like taking the stairs, gardening, walking while on the phone or even watching your Netflix show, babywearing while doing household chores can contribute to your daily calorie burn.
Also, in case of Diabetes, our Expert Coaches and in house doctors suggest taking a 10-15 minutes walk after every major meal. It helps in maintaining your blood sugar levels.
10. How to lose weight Naturally by being Consistent?
Consistency is key to achieving and maintaining weight loss. Stick to your healthy habits even when progress seems slow.
Remember that every small step you take brings you closer to your goal. If for some reason you pause for a few days, it’s ok.
Don’t beat yourself. But don’t let that be an excuse to not restart 🙂
11. Ask For Help & Support
Everyone needs help because losing weight might not be as easy as it might seem. So, finding support can be the game changer in your weight loss journey.
Whether it’s through friends, family, or an online WhatsApp community, having a support system can help you stay motivated and accountable.
Now, let’s talk about what food you can have on your plate.
Foods to Include in Your Diet to Lose Weight at Home
To effectively lose weight at home, focus on portion control, mindful eating, and smart cooking methods. It’s important to recognize that anything you eat can impact your weight.
- Choose nutrient-rich foods (like mixed dal vegetable khichdi, salads, sprouts, eggs, etc) that keep you full and provide essential nutrients without excessive calories. FOCUS ON HAVING A BALANCED DIET.
- Maintaining proper portion sizes is MOST IMPORTANT for effective weight loss. Even healthy foods can contribute to weight gain if consumed in large quantities. Use smaller plates, measure your portions, and be mindful of serving sizes to avoid overeating.
- How you prepare your food can significantly affect your calorie intake. In order to control your caloric intake, you can also try some smart cooking methods:
- Avoid Extra Fats: Limit the use of high-calorie fats like ghee and butter. Opt for healthier alternatives such as steaming, boiling, etc. For example, before making tendli ki bhaji, you can steam it, which will cook it enough so you won’t need to fry it much. Post that, just add the masala, and your sabji is ready.
- Reduce Excess Sugar and Salt: Minimize added sugars or salt in your meals. Limit beverages like soft drinks, fruit juices, etc., to prevent unnecessary calorie consumption. Instead, make nimbu paani with mint leaves, or homemade masala chaas. Also avoid ketchupa, sauces, jams, pickles. These have a lot of sugar and salt in them, not good for you.
- Avoid Fried Foods: To reduce calorie and fat intake, choose healthier cooking methods like baking, grilling, steaming, or sautéing instead of frying.
Now, with what you just read as the base, here is a list of food that you can include in your weight loss diet:
| Category | Food Item |
| Vegetables | Spinach (Palak) |
| Mustard Greens (Sarson) | |
| Amaranth Leaves (Chaulai) | |
| Cauliflower (Gobhi) | |
| Cabbage (Patta Gobhi) | |
| Carrots (Gajar) | |
| Bell Peppers / capsicum (Shimla Mirch) | |
| Tomatoes (Tamatar) | |
| Fruits | Indian Gooseberry (Amla) |
| Jamun (Indian Blackberry) | |
| Orange (Santra) | |
| Lemon (Nimbu) | |
| Guava (Amrood/Peru) | |
| Papaya (Papita) | |
| Whole Grains | Bajra (Pearl Millet) |
| Jowar (Sorghum) | |
| Brown Rice (Unpolished Rice) | |
| Ragi (Finger Millet) | |
| Proteins | Dahi, Paneer |
| Fish | |
| Egg, Chicken/Meat | |
| Plant-Based Proteins | Dal |
| Chickpeas (Chole) | |
| Green Gram (Moong Dal) | |
| Healthy Fats | Almonds (Badam), Kaju, Akhrot, Pista (a mix of these and few pieces only) |
| Flaxseeds (Alsi) |
Is It Possible to Lose Weight Just by Doing Exercise?
Exercise alone isn’t enough to achieve significant weight loss. Let us break a myth.
While exercising can increase muscle mass, strengthen your heart, and improve stamina, it doesn’t guarantee weight reduction.
Research shows that people who rely solely on exercise for weight loss, especially those with diabetes, often see only slight reductions in weight.
For effective weight loss, diet is the most crucial factor along with exercise, much like how Jay and Veeru are as team together.
The key takeaway is that combining a healthy diet with exercise is essential for successful weight loss.
Lost 12 kg in 3 months without tough diet restrictions!
65kg
Happy members
EMI
Guarantee
4.8/5
Weight Loss Program
Portion Control Tips to Lose Weight
1. Eat in a specific sequence: First salad → then proteins (dal/paneer) → then carbohydrates (roti/rice). This will help you to feel full and satisfied.
2. Using smaller plates can make servings look bigger, so you eat less while feeling satisfied.
4. Beginning meals with a salad can reduce overall calorie intake by filling you up with fiber and nutrients.
5. Drinking buttermilk (chass) or soup before meals. This can promote fullness and help you in digestion.
6. Eating 8-10 almonds before a meal can stabilize blood sugar levels and keep you fuller longer.
7. Be cautious of combo meal deals that encourage buying more food than necessary, leading to excess calorie intake.
8. Try to avoid eating while watching TV or on a screen, as you will not notice how much you are eating while enjoying your favorite show or movie.
Besides these tips, there are many more ways to control portions.
How We At Fitterfly Can Help You?
Losing weight at home can be a rewarding achievement when approached with the right mindset and plan. By incorporating these top 11 tips to lose weight naturally at home into your daily routine, you can achieve your weight loss goals and maintain a healthier lifestyle for the long term.
Remember, it’s not about quick fixes; it’s about making lasting changes that benefit your overall well-being. So, start today.
To know more about Fitterfly’s Weight Loss Program and how it can help you intelligently take control of your weight loss, speak to one of our counselors by just giving us a missed call at 08046807733, and we will definitely get back to you.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
How much weight can I expect to lose by following a weight loss plan at home?
Weight loss varies based on several factors, including your starting weight, diet, and activity level. Generally, a healthy rate of weight loss is about 400 to 800 grams per week, but this can vary from individual to individual.
How can I create a healthy meal plan for weight loss at home?
A healthy meal plan should focus on balanced nutrition, including plenty of vegetables, lean proteins, whole grains, and healthy fats like a complete thali of having salad, vegetables, mixed grain roti/rice (as recommended by your dietician). It’s important to control portion sizes and include a variety of foods to ensure you get all the necessary nutrients. Read more about it in the above section.
Is it necessary to count calories to lose weight at home, or are there other methods?
While counting calories can be effective, it's not the only method. Focusing on portion control, eating whole, minimally processed foods are some of the important strategies. Mindful eating and paying attention to the quality of your diet can help you lose weight without strict calorie counting. Do read this complete blog for more tips that you can use at home to lose weight.
How can I stay motivated to exercise regularly at home?
Staying motivated can be challenging. Setting realistic goals, tracking your progress, and having a mix of exercise, yoga, zumba or even any other physical activity that you enjoy (like playing outdoor games, taking your dog for a walk, learning a dance form, etc) You can also, have a workout buddy or join various online fitness communities that can provide additional support.
What are some healthy snacks I can keep at home to avoid unhealthy eating habits?
Stock up with healthy snacks like fruits (yes, fruit is a great snack), nuts, seeds (like the ones mentioned in the above grid ), makhana, murmura, jowar puff, peanuts(moongfali), roasted chana, boiled and salted masala soya chunks, plain bhel with onion and tomato (without the meethi chatni, sev and farsaans), masala kakdi, crunchy vegetable sticks like carrot,muli, peas etc, dahi,
What are some common mistakes people make when trying to lose weight at home, and how can I avoid them?
Common mistakes include skipping meals, not drinking enough water, relying on processed "diet" foods, taking unnecessary supplements and not getting enough sleep. To avoid these, focus on eating balanced meals, staying hydrated, choosing whole foods, ensuring you get adequate rest and making efforts to reduce stress as much as possible.
Can I still enjoy my favorite foods while trying to lose weight at home?
Yes, absolutely. You can still enjoy your favorite foods in moderation. The key is to balance them with healthier options and be mindful of portion sizes. You can have cheat meals once in while with your favorite food, still be mindful of your portion. This will help you prevent feelings of missing out and reduce the risk of overeating.
How can I manage stress and emotional eating while trying to lose weight at home?
Managing stress through activities like exercise, meditation, and hobbies that you love doing can help you reduce emotional eating. The mantra is to distract yourself from eating junk when you're emotionally down. It's equally important to address the cause of the stress. You can also talk to a friend/family members/loved one who can understand and help you.
Are there any specific exercises or stretches I can do at home to target problem areas like the belly or thighs?
Yes, you can target the belly and thighs with specific exercises at home. Try squats, lunges, leg lifts, bridges, planks, side-lying leg raises, and wall sits. These exercises work your thighs, glutes, and core, helping to tone and reduce fat in these areas.
