Are you looking to learn how to lose body fat at home?
I’m a big believer of doing what you can, with what you have, where you are.
Because right now, depending on where you live, you might not have access to a gym. Maybe you never had a gym membership to begin with. That’s okay.
I’ve always been a big believer that getting a gym membership is just icing on the cake in your health and wellness journey.
So in this video, I want to specifically talk about how to lose body fat at home, and you’re probably at home watching this, without having to go the gym.
These are the exact same principles that I give to all my students inside the Fat Loss Accelerator and they’ve all gone to see some amazing results.
Some of them don’t have gym memberships, period. So it’s entirely possible to do this.
What I’m about to teach you is specifically meant to help you on how to lose fat at home and keep it off. Who doesn’t want that?
How To Lose Body Fat At Home (4 Key Principles)
Let’s clear something up right away.
You should not be aiming for weight loss. That’s actually not the right term. I know that’s kinda the generally accepted verbiage. I even use it sometimes.
But you want to be aiming for fat loss. How to lose body fat at home. Because there’s a world of difference between the two.
If you lose 20 lbs of weight for example, but if some of it is muscle and some of that is fat, you might actually end up with a higher body fat percentage.
But if you just aim for 20 lbs of fat and maintain muscle mass, then that is called body recomposition and you’re gonna look good shirtless as a side effect.
How to lose body fat at home comes down to 4 key principles.
- A calorie deficit combined with hormone optimization
- Resistance training
- Proper fuel. Specifically, adequate protein intake.
- Making supportive lifestyle choices that up regulate your fat burning metabolism.
Beyond that, it’s gonna require some individualization. Bio individuality plays a huge role on how to lose body fat at home.
For example, how long you’ve been carrying the weight that you’re trying to lose. Your individual genetic predisposition to putting on weight. How aggressive you want to be when it comes to achieving your goals?
Let’s break them down.
1. You need to be on a calorie deficit combined with hormone optimization
I always get the the ‘calories in calories out’ zealots commenting on my videos about this.
Yes, it’s calories in vs calories out. But it only works if you optimize your hormones. If you just cut calories, it’s not gonna work long term. There is a world of difference between the two.
There are two ways to approach when it comes to achieving a calorie deficit and optimizing your hormones at the same time.
First is the methodical way which is to use a calorie counting app like MyFitnessPal. You should check out my video tutorial about it if you’ve never used a calorie counting app before.
Basically, the gist of it is you put information about yourself like your height, weight, activity level, goals, etc and it gives you a number of calories.
Your job is to eat those calories every day by logging in your food, staying below that number, and you’re gonna lose weight.
This is something that I recommend to a lot of my students especially if they’re just starting out.
Especially if they have no idea about how much they should be eating. This becomes even more paramount. Because you can’t control what you can’t measure.
But if you want long term sustainable fat loss which is what we’re aiming for, then you are going to eat foods that optimize your hormones.
Specifically, a diet that moderates your insulin levels. Because insulin is what controls your body weight.
The best diet that moderates your insulin levels is a high fat, moderate protein, and low carb diet.
Basically, you want to build your diet around plants and animals. You want to eat single ingredient, mostly unprocessed, nutrient dense foods. I want you to eat real food.
Now, if you’re not about the macro tracking life. That is okay. I also have students achieve great success and they’ve never heard of MyFitnessPal before.
I also have a lot of other videos that talks about how to lose weight without counting calories so make sure you check them out.
But in either case, one of the most powerful tools you can use if you want to know how to lose body fat at home is to incorporate time restricted eating or intermittent fasting into your daily routine.
It is an amazingly easy way to create a calorie deficit. Because when you fast, your body will simply tap into your stored energy to fuel itself. And that’s in the form of stored glycogen and body fat.
That’s what it’s there for. It’s not just there for looks. And you have about 100,000 calories worth of it waiting to be used.
I always get asked these questions.
“What’s the best exercise to get rid of love handles?”
“What’s the best workout to get rid of arm fat?”
“How to lose body fat at home?”
It’s simple. It’s 5 sets of stop putting so much food in your mouth.
Here’s all I want you to think about. It’s not about eating less, but less frequently.
Because you can bet that there is a world of difference with how your body reacts if you eat 6 small meals every day, versus eating all your calories in one sitting. If you’re just eating one meal a day, for example.
But the minimum effective dose of intermittent fasting is a 16 hour fast. Ideally, you’re only eating two meals. Anything shorter than that, and you’re not really maximizing the benefits.
For example, a 14 hour fast is better than nothing if you’re just starting out. But the longer you go, the better.
So you can do 16, 18, 20, or even a 24 hour fast where you’re just eating one meal a day.
But let’s use the minimum effective dose. You fast for 16 straight hours, and that includes your sleep, then you have an 8 hour eating window to eat all your food if you’re tracking your calories.
If you’re not tracking, then just eat all the green leafy non starchy vegetables with some animal protein and let your satiety hormones tell you that you’re full.
Because at the end of the day, weight loss is not about counting calories. It’s about controlling hunger.
That’s why you want to eat highly satiating foods because they will actively turn off Ghrelin which is your hunger hormone.
The most satiating foods are fats, protein, and green, leafy, non starchy cruciferous vegetables. Because they all activate your satiety hormones.
Specifically, cholecystokinin (CCK), Peptide YY (PYY), and the stretch mechanism in your stomach from the fibre in vegetables.
This is why eating low calorie ice cream, granola bars, and other low calorie processed foods, all for the sake of counting calories is a one way ticket to hunger city. Because they don’t activate your satiety hormones.
Notice how you can’t just eat one Dorito chip? You have to eat the entire bag. Same with with eating breakfast cereal. By mid morning, you’re hungry.
The quality of your food also matters. Because you can bet that there is a world of difference between the nutritional profile of grass fed and grass finished beef versus grain fed beef grown in a feed lot.
Same thing with cheap eggs vs pastured eggs. You can see it in the yolk. Pasture raised eggs have this rich orange yolk and cheap eggs have a light yellow egg yolk.
And I firmly believe that eating high quality foods doesn’t have to break the bank. I have a separate video on how to eat healthy on a budget if you want to know more about it.
Now, if you are tracking calories, I highly recommend that once a week you want to eat above your calorie deficit number. You can call this your re-feed day or your cheat meal.
This does two things. A) You should not be in a calorie deficit 365 days out of the year because your body is an adaptation machine. B) It keeps people sane.
This type of diet flexibility increases adherence drastically. Adherence is everything when it comes to your success.
It’s impractical to tell someone that they can’t enjoy the foods they love every once in a while. If somebody tells me that I can’t eat cheesecake forever, I will not listen.
Yes, the process might take longer doing it this way. But the results will be so much more permanent.
What is the point of working really hard for 12 weeks let’s say. But at the end of it, you just eat everything in sight and you put all the weight back on. Where’s the logic in that?
I’d rather take a slower approach where I get to keep my sanity and this whole thing becomes more of a lifestyle. This is how you get long term sustainable results.
So that covers all the basics when it comes to just strictly fat loss in terms of diet. But you want to have a multifaceted approach if you want to know how to lose body fat at home. The first principle is just one piece of the puzzle.
Let’s get into the second principle of how to lose fat at home.
2. Resistance training
Let me just start off by saying that you cannot go through life and expect to be healthy and have good quality of life without exercise.
If you are not willing to do some form of it, I am not your guy. Stop reading this. It won’t hurt my feelings. You should seek divine intervention instead.
If exercise could be put in a pill, it would be the biggest blockbuster medication of all time.
Some of the awesome benefits include:
Better insulin sensitivity (I just mentioned how important it is to moderate your insulin levels)
Improved brain health
Reduced risk for chronic disease
It slows aging process
It improves sexual function
This is why I always say that when it comes to improving your overall health and quality of life, there is literally nothing better you can do than to be as physically strong as humanly possible.
You achieve that through exercise. Specifically, resistance training.
Because that is what’s gonna help you lose body fat, and build lean muscle mass.
Having a lot of lean muscle mass is also a strong indicator of lifespan. It’s also the key driver of your metabolism. The side effect being that you look good shirtless.
But here’s the problem with the internet. If you look up, “At home workout for fat loss”, you’re gonna get a million options.
Most of which are not resistance training and are very cardio based. Which is kinda the opposite of what you want if you want to know how to lose body fat at home and build muscle.
You don’t want to get into chronic cardio patterns.
The cool thing is you don’t even need any equipment to get started with this. I always say that you don’t need exercise machines. You are the machine.
If you’re fortunate enough to have access to some home gym equipment then that’s awesome. You can use that.
Just remember that proper diet and intermittent fasting is for fat loss, while resistance training is for building muscle. They go hand in hand like peanut butter and jelly.
3. Get adequate protein intake
This goes hand in hand with resistance training.
When you do resistance training, you’re creating micro tears in your muscle fibres. Protein is the building block to help repair those muscle so they become stronger and bigger.
If you are a good student and you’re actively doing resistance training, then I recommend getting 0.7 to 0.8 grams per pound of lean body mass.
If you’re really active or if you play sports, you can eat as high as 1 gram per pound of lean body mass. Anything more than that is unnecessary and it can get expensive.
Your lean body mass is your weight minus your body fat.
For example, a 120 lb person with 20 lbs of fat has a lean body mass of 100 lbs. That person would have to eat 70 to 80 grams of protein in order to maintain and build muscle.
I highly recommend that you get your protein intake from whole foods. Preferably, from sustainably sourced animal products.
Because the bioavailability of animal protein versus vegetable protein for example is not even remotely close. The absorption rate of animal protein is something like 80% while plant protein is around 20%.
No, you do not need protein powders, protein cookies, protein pancakes, protein muffins, or protein bars which are all just gimmicks anyway.
If you eat a protein cookie for example, you’re still eating a cookie. A protein bar is just a snickers bar with some protein. Let’s call a spade a spade.
Our Paleolithic ancestors did not have access to those things and they were all naturally lean and strong. You don’t need them. Anybody that tells you otherwise went to the bro-science academy.
Protein powders specifically are extremely processed to the nth degree and are usually sweetened with Sucralose or other artificial sweeteners. They can also get really expensive.
But then somebody will always say, “Oh, I buy the unsweetened version!” Cool. You must like the taste of cardboard then.
Let’s circle back to satiety. What do you think is more satiating? A scoop of protein powder or a couple of eggs or some ground beef?
There’s really only one rule for protein. Don’t drink your protein. Eat it.
4. Make proper supportive lifestyle choices that up regulate you fat burning metabolism.
You can be in a calorie deficit, eat adequate protein, and do resistance training.
But if the other aspects of your life are not in check, you’re gonna be severely disappointed with your results.
This is where a lot of people find themselves. Especially the ones that have hit the dreaded weight loss plateau. They feel like they’re doing everything right but they’re not losing weight.
Let’s talk about 3 supportive lifestyle choices that really move the needle.
1. Stay active
I used to be the poster child of the active couch potato syndrome.
I would do my workout and then I’d be a couch potato for the rest of the day.
If you are sitting all day, even if you worked out for an hour (You don’t even workout for the entire hour), you’re still considered sedentary.
Did you know that our Paleolithic ancestors regularly walked 5 miles every day? That’s a lot.
How about setting a goal of walking 10,000 steps? Hitting that mark is extremely beneficial because it’s a big enough goal that if forces you to move throughout the day.
There are so many benefits of walking, it’s not even funny. Ideally, you’re spreading those 10,000 steps throughout the day.
I personally go for 4 separate walks every day. I look forward to every one of them because I feel a million times better afterwards.
Ever heard of micro workouts? Every time you go to the bathroom, you should do 5 push ups and 5 air squats. It takes seconds to do them.
By the end of the day, you would’ve done at least 100 bodyweight reps. That adds up fast when it comes to improving your fitness and health.
2. Get some sleep
You’re probably getting sick of me mentioning this if you’ve been following my YouTube channel. But it’s so important that it bears repeating every time.
None of this is going to work if you don’t get adequate and quality sleep every night. The research is staggering when it comes to the connection between lack of sleep, weight gain, and poor health in general.
Your hormones get completely out of whack if you don’t get enough sleep. You just don’t function as well as a human being.
I have literally never met a person who said they feel amazing after a poor night sleep. It’s the complete opposite. They feel like crap all day.
The bare minimum here is 7 hours of quality sleep in a pitch black room every night.
3. Manage your stress
Next to poor sleep, chronic stress is the next biggest thing that throws a wrench in your fat loss journey. They usually go hand in hand.
This is why always talk about practicing mindfulness, journalling, and staying away from toxic environments in a lot on my videos. Because those strategies are free and they help manage your stress.
Chronic stress can be extremely detrimental to your health because it leads to chronic inflammation. That’s how people get really really sick.
At the end of the day, my main point is do what you can, with what you have, where you are. And know that you’re doing your best. I know you are. That’s how to lose body fat at home.
As always, if this was helpful, share it with a friend who could benefit from it as well!
Need More Help?
Use this simple 4-step process to melt ALL the fat around your stomach and look good shirtless WITHOUT going on a crazy diet or wasting hours at the gym. Get the Lean Body Blueprint here for free!