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How to Lose Body Fat at Home (5 Best Ways)

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: August 10, 2023

It might seem strange that, as a personal trainer, I’m writing about how people can burn off fat at home rather than at the gym.

But I wouldn’t be doing my job if I didn’t tell our readers and clients about all the methods to maximize fat burning and get to an ideal weight level.

Over the years, I’ve gained enough experience to help people set the right expectations with advice on the right diet and different exercises to make a big difference.

So, let me show you what you can achieve at home.

Quick Summary

  • Your metabolism is active all day, so it’s important to make sure you take actions at home to target fat stored in your body.
  • These actions will add up and reduce your weight, but it will take more than just a few weeks of dedication.
  • Most of the things you can do at home don’t involve exercise, but they are important lifestyle changes to help you lose weight.

How Fast Can You Burn Extra Fat At Home?

Getting fit at home

You can lose about 1 pound of fat per week by taking certain actions in your daily routine at home.

If you become very active with five trips to the gym each week to work on building muscles, and you get on a 20% calorie-deficit diet, then it could be possible to increase that weight loss quite a lot [1].

As a personal trainer, I have seen people lose 2 pounds a week, but you’ll need to be highly motivated to exercise on a daily basis and stick with a very strict diet.

To effectively burn body fat and achieve weight loss goals, incorporate cardiovascular exercises and strength training into your fitness routine. Cardio workouts like jogging, cycling, and swimming raise your heart rate and help you burn fat.

Strength training also contributes to the development of lean muscle mass, which results in a higher resting metabolic rate and more efficient fat burning even at rest. Remember to focus on overall body weight and body fat reduction rather than scale numbers.

5 Ways To Burn More Fat At Home

High protein diet

To make sure that you’re burning fat efficiently, you can do a lot more than just reduce how much you eat and avoid processed foods.

1. Switch To A High Protein Diet

Studies have shown that when you eat more protein in your diet, you’ll be able to lose weight a lot easier [2]. What you need to do is replace some of the carbs that you normally have in your diet with healthy protein sources.

It takes the body longer to process amino acids, and you’ll also feel full for longer.

One easy way to adjust your macro profile is to have an extra protein powder shake a day to help you lose weight.

Just keep counting your calorie intake to make sure you still have an energy deficit.

2. Do High-Intensity Interval Training (HIIT)

The best fat-burning exercises you can plan for are HIIT types. Studies have shown that HIIT has a significant impact on muscle mass and fat reserves in the body [3].

Now, you can do HIIT for weight loss at home without any gym equipment or the need to lift weights.

Combine things like jump rope, burpees, jumping jacks, and other forms of aerobic exercise that only require an exercise mat and take advantage of your body weight.

Related ArticleWhat Are the Best Quiet Workouts That Burn Fat at Home?

3. Drink More Water

Drinking two glasses of water

I’m not just talking about the extra cups of water throughout the day or a cup of green tea for weight loss in the evening when you’re watching TV.

You can actually burn additional fat by drinking a pint of water in about two minutes.

This triggers something called water-induced thermogenesis [4]. What this does is cause your core body temperature to rise slightly, and that process burns off more energy.

Scientists have shown that it can boost your metabolic rate by up to 30%.

4. Try Fasting For Longer

Intermittent fasting is a dieting method that a lot of people use to better deal with body fat. It involves extending the amount of time between your last meal of the day and having breakfast the following morning [5].

Once your blood glucose reserves drop and you don't have any digestible energy left in your stomach, your body burns fatty tissue as a source of energy. 

Let’s say you have your evening meal at 6 pm today. Then you would aim to not have breakfast until 10 am or later the next day.

5. Get More High-Quality Sleep

I always stress to my clients that they must ensure they get plenty of high-quality sleep after aerobic exercise and strength training days. Not only does this help with recovery times and build more muscle.

There is also plenty of evidence that you can lose weight in sleep [6].

“One common hypothesis about the connection between weight and sleep involves how sleep affects appetite. While we often think of appetite as simply a matter of stomach grumbling, it’s actually controlled by neurotransmitters.”

- Rob Newsom, Staff Writer at


Do You Need A Gym Membership To Burn Fat?

No, you don’t need a gym membership to burn fat. There are plenty of fat-burning exercises you can do at home, and the way you plan your diet has a huge impact on how your body stores excess energy.

How Do You Burn Fat While Sleeping?

You can burn fat while sleeping by taking a natural metabolism booster. These supplements are available without stimulants and can also help to improve your quality of sleep.

Take The First Steps Towards A More Effective Metabolism

If you follow the above tips for exercise, diet, and lifestyle, you’ll find that your metabolism burns fat more effectively and consistently. It may seem like a simplistic solution, but you have to tackle this from all possible angles.

And one other thing you should do once you have your workouts and diet sorted is to add any of the following supplements:

These help you increase the fat burning and can make quite a difference in the months ahead.


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