How to Lose Weight Fast and Free at Home

When you want to lose weight fast and free, you do not need to join a gym or buy expensive equipment. You do have to be disciplined, and you have to get creative with exercise. By losing weight, you will not only gain back self-confidence, but you will also reduce your disease risk. If you are overweight or obese, you may be at risk for type 2 diabetes, sleep apnea, osteoarthritis, fatty liver disease or certain types of cancer, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Dietary Changes

Leave the table as soon as you feel satisfied. Slow down the pace at which you eat and do not consume as much food. Reduce your calories by 500 to 1,000 a day and use a free online resource like LIVESTRONG, MyPlate to help you with tracking.

Eliminate junk food from your diet. Give up the potato chips, cold cuts, pastries, frozen dinners, white bread and candy bars. Eat foods with more nutrient value such as chicken breasts, lean beef, eggs, low-fat dairy, fish, whole grains, beans, fruits and vegetables.

Increase your meal intake, but eat small portions. Combine high-fiber complex carbs and protein with every meal and do not go more than three hours without eating. Sliced turkey breast on whole wheat bread with lettuce, tomato and light mayonnaise is a meal example.

Drink water instead of high-calorie beverages. Give up soda, sweet teas, lemonade, processed fruit drinks and beer. All of these beverages contain high calories and they can prevent you from losing weight. Drink water with and between meals to fill your belly and stay hydrated. The Institute of Medicine recommends that women get about 2.7 liters of water a day and men about 3.7 liters a day 1. This comes to approximately 90 ounces and 120 ounces a day.


Perform cardiovascular exercise to burn calories and lose weight. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Since you are at home, choose running for your cardio. Work out three days a week on alternating days.

Execute a set of push-ups to work your chest, shoulders and triceps. Lie on your stomach with your hands slightly wider than shoulder-width apart and your feet together behind you. Push your body off the floor, straighten your arms and lift your hips to form a straight line from your shoulders to your heels. Lower yourself down by bending your elbows and push back up. Repeat for 10 to 12 repetitions.

Stand with your back to a chair to do dips. Place your hands on the edge of the chair, extend your legs out straight and place your heels on the floor. Lower yourself down by bending your elbows and stop when your upper arms parallel the floor. Push back up and repeat 10 to 12 times.

Stand with your feet shoulder-width apart to do overhead squats. Extend your arms straight above your head and lower your butt down by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat for 10 to 12 repetitions.

Position your legs in a staggered stance to do stationary lunges. Stand with your right foot forward, left foot backward and hands on your hips. Keep your core tight and back straight as you lower your body toward the floor. Stop when your knees form 90-degree angles, rise back up steadily and repeat. Do 10 to 12 reps and switch sides.


Perform four or five sets of your body weight exercises and work out three days a week on the alternating days of your cardio.