How To Lose Weight At Home & Stay Fit. Essential During Covid 19

How to lose weight at home

We all know the key to weight loss is to burn more calories than you consume so that’s how to lose weight at home, simple! Ha, simple in theory however just because it’s simple doesn’t mean its easy.

How to lose weight at home is becoming a more and more popular question. Over the past couple years people are finding new and more engaging ways to stay in shape as seen in the decline of gym memberships. That added with the current global pandemic resulting in a lot more people working from home, more of us need to know how to lose weight at home.

Working from home is becoming the new normal for most people so the importance of how to lose weight at home is life-saving in some instances. In the US research shows 66% of people are working from their home and in Britain official figures show almost half of workers are working away from their office or factory.

Another interesting statistic published by the BBC is that 48 percent of people say they have put on weight during lockdown. People have realised that their daily commute into work was their form of exercise and with that taken away, added with the easy access to the fridge, we are gaining weight. 

Adding unwanted weight can increase anxiety and stress levels, and for some people, they deal with this by eating more. If you are concerned about your weight during lockdown, here are a couple of things I have found that have helped me through these unprecedented times and will help you at least manage your weight if not shed a few pounds.

How To Lose Weight At Home


Just because you may not be commuting into work doesn’t mean you should stop walking. Pre-Covid my commute was 20 minutes so instead of giving myself an extra 20 minutes in bed, I get up and go for a 20 minute walk around my area. It’s been easy to incorporate because I’m still waking up at the exact same time but the slight change is the destination of my commute is back to my home. 


For some reason when you’re at work it’s so much easier to pick up a cup of coffee or a can of red bull. At home, I have purposefully not stocked up on these items so that when I go to my fridge I am not tempted. It’s resulted in me drinking two to three litres a day with ease, honestly hydration is key! And the majority of the time I find I’m not actually hungry, I’m just dehydrated.

Granted drinking water isn’t super exciting, so jazz up plain water with lemon or cucumber or any of your favourite fruits. These foods are much lower in calories and I really don’t need to go into the benefits of eating vegetables.


This is what I struggle with the most. I love food and naturally the more food on the plate the longer the experience lasts. For this I recommend 2 things; Firstly, eat off smaller plates. Put that giant frisbee of a plate away and go for a much smaller plate that doesn’t allow you to pile on the extra calories. Secondly, eat more regularly.

A benefit of working from home is that you are not forced to fill up on food in a 1 hour slot each day. Instead eat every 2-3 hours, by doing this you won’t ever get too hungry, resulting in you being less likely to dish up big portions of food. If you are programmed to eat a lot of food no matter what, pile your plate with vegetables. Dont forget to lose weight 


Intermittent fasting (IF) is one of the world’s most popular health and fitness trends, used to lose weight, improve health and simplify lifestyles.

Weight loss and weight management are the most common reasons for people to try intermittent fasting. By eating fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

I stop eating at 9pm and won’t eat again until 1pm the next day. It’s not for everyone though, so try it for a week and see how you feel. After a few days you’ll quickly get used to not having breakfast.


Sitting on the floor whilst working has been amazing for my posture. Make sure you are comfortable using a yoga mat or a pillow, get on the floor and enjoy a little stretch. I find myself in between meetings and emails, in my favourite yoga positions and stretches. Also, set a reminder on your phone to get up and walk around to increase your movement throughout the day.

Stretching has done wonders for my back and has released tension and eased lower back pains that have plagued me.

Harvard Medical School says – “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”


If you are bored of walking, running and cycling and not seeing any weight loss benefits, then try HIIT (High Intensity Interval Training). You might find it more enjoyable, which will encourage you to keep ongoing. A simple 15-20 minute bodyweight circuit will burn a lot more calories during the workout. It also keeps your metabolic rate higher for hours after the workout and throughout the day resulting in burn fat. Other benefits of HIIT are muscle gain, improved oxygen consumption, reduced heart rate and blood pressure.

If your goal is to lose weight and gain muscle then add weight to your HIIT workout with dumbbells or weighted bags/balls.

Conclusion – Want to know how to lose weight at home? Start incorporating these slight changes now because in response to employees’ embracing working from home, some companies are planning to offer this option permanently. Working from home is going to be the new normal so why not make your new office the best working environment ever.

Apply all of the above along with a healthy diet while remaining in a calorie deficit is how to lose weight at home.

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