Man running up a hill

How I Lost Weight At Home

Is weight loss possible without going to the gym? Millions of people who want to lose weight are asking this question. “How I Lost Weight at Home” is a recap of my personal weight loss journey that took place outside of a gym.

In recent years, the art of losing weight, staying fit, and cultivating a visually pleasing physique has emerged as a preoccupation among youths. But what about individuals in the middle-aged or elderly population? Daily stress, prolonged working hours, and an unhealthy diet are the three primary factors contributing to the rise in obesity and other medical conditions. The absence of adequate physical exertion, irregular patterns of sleep, the growth of depressive symptoms, heightened anxiety, and a reliance on addictive substances all contribute to the escalation of weight gain and the decline of overall health.

Aneurysm, arrhythmia, arteriosclerosis, arthritis, blood clots, cancer, diabetes, cholesterol, hypertension, coronary artery disease, embolism, emphysema, hyperthyroidism, myocardial infarction, cerebrovascular accident, etc. are among the most common medical conditions frequently associated with the state of being overweight and obese. Even individuals as young as 25 years old are diagnosed with such conditions. Can you possibly imagine the potential ramifications that these medical conditions may exert upon your physical and mental well-being as you advance into old age? One thing that can be confidently stated is that the expenses related to hospital care, health-insurance payments, and home health aides will go through the roof.

On top of the above drawbacks, the COVID-19 pandemic made all the existing issues even worse. Before COVID, at least I used to commute daily to work. I fought rush-hour traffic that required me to move, sweat, run, and grow tired. I had a social life. I argued, disputed, and debated, but I still communicated. But since COVID, all of that has changed for me and many other people. Our way of life and method of thinking have changed. The majority of us have become inactive, with no physical exertion or social life, with the exception of a few individuals who still maintain a routine. We don’t visit the gym. We spend the majority of our leisure time in the comfort of our couch or bed, browsing through our phones, watching movies, or playing video games. We are not even attempting to spend weekends with our parents or socialize. Again, the majority of us have jobs that we dislike. As a result, our physical and mental health deteriorates, but we don’t discuss it because we must pay our bills and put food on the table.

Being obese or overweight is not a component of a healthy way of life. I will not refer to it as a problem, but there are challenges that must be identified and addressed. Incorporating a daily routine of consistent exercises and changes in diet are the methods we can adopt to address these challenges.

But we must start now. Not tomorrow. As we start, we will gain momentum that will become an obsession, resulting in consistency, which will produce the desired results. The only requirements are time and patience. But can this be possible without going to the gym? I am not saying that we should not go to the gym, but sometimes we just cannot make enough time to visit the gym on a daily basis. In this article, “How I Lost Weight At Home”, I will share 8 simple but effective weight loss strategies that can help you lose weight without hitting the gym.


Woman jumping
Photo by Li Sun on Pexels

Jumping is efficient, simple, and extremely helpful. It may sound odd, but it works. During the pandemic, when I was ordered to work from home for who knows how long, I gained 20 pounds over the course of six months. I became slow, tired, and lethargic. I observed the difference and knew what to do, but I was unable to act. I required something that required minimal setup. Therefore, I began jumping daily upon waking up from sleep. I began with 10 leaps and then increased to 20, then 50, then 75, and then 100. I did not immediately get the desired results, but I became hyperactive. I was no longer lazy. I began the day brightly. The feeling was similar to taking a cold shower. After six months, I was in better shape and continued to improve with each passing day. And jumping started it all.


Women hiking
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Okay, let’s face the facts: we do not walk. We ride, sail, and fly, but we never walk. We use cars, bikes, buses, trains, and subways, but never walk. Even robust individuals walk occasionally. Thus, we can forget about obese individuals strolling. Walking is the easiest method to lose weight and maintain fitness. Hiking, on the other hand, is a slightly more advanced form of walking that requires maintaining a steady pace and navigation over extended distances and rough terrain. Overall, walking or hiking has several benefits. I will give you an example.

My dad was overweight and suffered from severe diabetes for an extended period of time. One day, I got a German Shepherd puppy without informing anyone. He was named Rocky. My parents were thrilled but equally concerned about my commitment to the new family member. They were spot on, as I had never intended to care for Rocky at all other than the occasional belly rubs and cuddling.

My Dad and Rocky. This picture was taken at least five years after Rocky became a member of the family. Here, my Dad appears much healthier with a reduced weight. (Apologies for the low-quality image.)

My objective was to make my dad fall in love with him. And as time passed, he began to care for him with devotion and affection. And he started taking him out for walks three times a day. This became a 12-year routine. As a result, my dad’s diabetes was extremely well controlled. He had shed the excess pounds. His insulin was no longer required. His kidney and nerve issues all subsided. He only took the minimum dose of metformin. After a few months, my dad understood my plan, but he had no complaints. For 12 years, my dad rarely had any medical issues. After Rocky passed away, my dad developed diabetes and nerve disorders again and gained weight. A few years after Rocky’s demise, he was diagnosed with Parkinson’s and eventually passed away after suffering from a stroke in 2022.

To cut a long story short, consistent walking has numerous benefits. Weight loss is one of them.


Woman running on a beautiful morning
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Running, or jogging, is a quick way to lose weight if practiced continuously. Additionally, it strengthens the bones, improves cardiovascular endurance, amplifies immune function, optimizes sleep quality, and so forth. From personal experience, I can assure you that regardless of the weather conditions outside, daily running will develop into a highly motivating and addictive habit. All you need is a pair of running shoes that will provide the necessary support for ensuring a comfortable and injury-free workout, along with breathable shorts, a moisture-absorbing t-shirt, and some music. A cutting-edge fitness tracker that monitors your running sessions, tracks the distance you cover, calculates the calories you burn, and records your heart activity will undoubtedly enhance your planning capabilities and optimize your overall efficiency.

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Woman climbing stairs
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As an advanced method of improving cardiovascular and musculoskeletal health, climbing stairs or a steep incline can be an option. Occasionally, many individuals choose climbing over running. This is my story.

After several months of self-imprisonment in my own home during the pandemic, I eventually lost my mind. I was sluggish, tired, lacking energy, and overweight. It had a negative impact on my mental health. So I ordered my running gear (running shoes and a smartwatch) online. I was primed for action. However, since COVID cases were on the rise in our locality, the authorities explicitly instructed us not to leave the apartment unless it was an emergency. That’s when I came up with the idea of climbing the stairs in my building, which comprised six floors in total.

The workout saved my life. It made me physically fit, helped with weight loss, and kept me mentally sane. Since then, three years have passed, and I am still doing it today. And the best part is, I do not have to be wary of the weather conditions outside; my shoes remain clean, and I am closer to my apartment every time, should there be a nature’s call to attend. However, if you are not watchful and vigilant, climbing stairs can be dangerous. You may trip and fall, twist your ankle, or sustain other accidental injuries.

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Man riding a cycle
Photo by Harry Shelton on Pexels

Simply put, cycling is fun. It is an affordable and efficient mode of transportation that enhances strength, mobility, and balance. Additionally, it significantly decreases abdominal fat, but it is a time-consuming process. It reduces the risk of cardiovascular diseases and is appropriate for individuals of all ages. I used to set myself a daily goal about the amount of distance I would ride, but cycling up a steep incline was very challenging.


Woman exercising on mat
Photo by Karl Solano on Pexels

Push-ups, pull-ups, planks, squats, lunges, abdominal crunches, side bends, and burpees are among the essential freehand exercises that can be effortlessly performed within the comfort of your own home, requiring minimal to no equipment setup. Repetitive sets in short bursts can do wonders when it comes to burning calories and shedding unwanted body fat. These exercises are highly effective for enhancing muscular strength and endurance while also supplying a generous amount of energy. My personal favorite is burpees.

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Man swimming in a lake
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Now, this is one of those activities that I do not engage in frequently, but I could not leave it off the list due to its numerous benefits. Swimming is enjoyable and refreshing. It is like a therapy session with nature. It relaxes the mind and body. Multiple muscle groups are involved in the movement and function of this exercise. It enhances breathing, increases stamina, and burns calories, thereby managing weight. However, the procedure is lengthy.


Woman practicing boxing on a punching bag
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We all have a deep appreciation for the joy and fulfillment that come from participating in various forms of sporting activities. Whether it is football, volleyball, basketball, athletics, boxing, or any other sport, incorporating a variety of physical activities into your routine can greatly enhance your fitness journey. Regular physical activity is essential for maintaining fitness levels, as it helps combat lazy lifestyles and promotes optimal cardiovascular well-being. Engaging in high-intensity sports activates specific regions of our body that serve as reservoirs for fat, enabling us to utilize stored energy more efficiently. My personal favorite is football.

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The amount of weight you lose will depend on factors such as your age, diet, and initial body weight. In addition to traditional forms of exercise, incorporating activities like Yoga and Pilates into your fitness routine can greatly contribute to expending calories, a crucial component for achieving weight loss goals. Exercise not only aids in weight loss but also offers an abundance of additional advantages, including an uplifted mood, strengthened bones, and a reduced risk of developing chronic illnesses. Based on recent research findings, it has been observed that the average global weight gain per month is approximately two pounds.

Prior to embarking on my weight loss journey, it was imperative to prioritize safety and align my motivations with the right intentions. Moreover, I had also consulted with a certified fitness expert and an experienced nutritionist to help me develop a diet and exercise regimen that would be in sync with my daily routine. However, I had to keep in mind that patience and consistency were key. It has been three years since I started off with a jump routine that eventually paved the way for my weight loss journey. I am still continuing with my exercises at home, but sometimes I do deviate a bit from controlled eating. So far, I have lost twenty kilos in three years. Weight loss is a transformative journey that demands sacrifice, commitment, and hard work; however, perseverance will ultimately lead to success. It is not a question of if, but when.


Creating content and capturing images requires time and effort. I am extremely appreciative to the designers, photographers, and artists whose images helped me complete this article. Please note the image attributions used in the preceding content.

Photo by Jeremy Lapak on Unsplash


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