The Best Home Remedies For Weight Loss (2024)

For many people, losing weight is an exhaustive, rigorous process.

Fortunately, many home remedies for weight loss can make the process of losing weight a bit easier.

Additionally, the at-home weight loss remedies in my article are safe and sustainable!

Regardless of how much weight you want to lose and how fast you want to lose it, the basic principle of weight loss is always the same: you need to burn more calories than you consume.

An important mathematical equation to keep in your head is that each pound of body fat contains approximately 3,500 calories, so you have to burn 3,500 calories more than you consume to lose one pound of body fat.

I suggest most people try to lose between one and two pounds per week.

In my opinion, losing 2 pounds per week is the maximal amount of weight loss a person can maintain.

If you are significantly overweight and eat a very bad diet, you can probably lose more than that at first, but on average, a goal of 2 pounds of weight loss per week is my advice.

In this article, my goal is to provide you simple, actionable home remedies for weight loss that you can use to lose weight faster.

Now, let’s look at some home remedies that will help you lose weight:

The main advantage of using this article’s home weight loss remedies is that you can fit them into your life without making drastic changes.

With that being said, here are the best weight loss remedies for home:

1.)   More NEAT!

The best at-home weight loss remedy is to increase your physical activity.

Non-exercise activity thermogenesis (also known as NEAT) is the technical term for the calories you burn throughout the day that doesn’t include your resting metabolic rate or calories you burn during physical activity.

For many people, increasing NEAT calorie burning can make the most significant difference in achieving weight loss goals or not.

At home, NEAT calories can come from house cleaning, taking care of your yard or garden, making additional steps around your house, walking to the store instead of driving (if possible), or any other activities.

In general, the more time you replace being sedentary with being active and better, the more calories you burn and the faster you lose weight!

Resistance training and other forms of exercise are outstanding for getting healthier and losing weight. However, increasing your NEAT can have even greater benefits for daily calorie expenditure and fast weight loss at home!

2.)   At-Home Workouts for Weight Loss

Resting metabolism, and subsequently your ability to maintain a healthy body composition, is affected by many uncontrollable factors, such as age, gender, genetics, environmental temperature, and altitude.

However, many controllable factors impact resting metabolism, including body size and body composition, which can be altered with physical activity.

Since people with more fat-free mass (muscle and bone mass) have higher resting metabolic rates, increasing fat-free mass (primarily muscle mass) through strength training is the best option for individuals looking to lose weight at home fast.

Resistance training or strength training is particularly important for increasing your metabolism and losing weight fast at home.

Although aerobic exercise can also aid with weight loss, research has indicated it does not necessarily produce increases in fat-free mass and may decrease resting metabolism over time.

Resistance training might be even more important for aging individuals, as adults lose an average of 3% to 8% of muscle mass per decade, which leads to a decreased resting metabolic rate and a more difficult time maintaining healthy body composition.

Although you might be looking for home remedies for weight loss that don’t require much effort, you won’t get very far with your weight loss goals if you don’t exercise.

In general, exercising doesn’t have to be a grueling task.

Walking is a great form of exercise for weight loss because it is simple and effective, and you can easily do it around your neighborhood at home.

A simple suggestion is to start your morning with a 30-minute fasted walk.

However, if you have more significant goals for your body, you could set up a small home gym.

If you aren’t a fan of home exercise machines, you can lose weight at home by purchasing a few dumbbells or kettlebells and using them to do HIIT or other strength training programs at home.

Kettlebells are great because you can use them for a wide variety of kettlebell exercises at home, and they are relatively affordable compared to purchasing home exercise machines.

Personally, I own a variety of Yes4All kettlebells like these:

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For a more personalized approach, you can hire a personal trainer to help you develop short, impactful workouts that you can do at home, regardless of how much space or equipment you have.

3.)   Start and End Your Day with Yoga

Research suggests that yoga may contribute to weight loss and weight management in several ways.

Firstly, yoga can lead to a reduction in stress, which is a significant factor in weight gain.

Chronic stress can lead to overeating and weight gain, particularly in the abdominal area.

Yoga’s stress-relieving properties, primarily through its emphasis on mindfulness and breathing exercises, can reduce stress-induced eating and weight gain.

Secondly, while yoga is not as calorie-intensive as some other forms of exercise, it can still help burn calories.

Certain styles of yoga, such as Vinyasa or power yoga, are more physically demanding and can provide a moderate calorie burn.

A study published in the “American Journal of Lifestyle Medicine” (2018) noted that yoga could provide a way to maintain or lose weight, especially when combined with other forms of physical activity.

Moreover, yoga may foster a better connection with the body, leading to improved body awareness and self-regulation.

This heightened awareness can result in more mindful eating practices.

Mindful eating, which involves paying attention to hunger and fullness cues, can reduce binge eating and emotional eating, both of which contribute to weight gain (Dunn et al., 2018).

Lastly, yoga’s emphasis on flexibility and strength can be particularly beneficial for those who are overweight or obese.

It offers a low-impact form of exercise that is accessible to individuals of varying fitness levels, reducing the barriers to starting an exercise regimen (Ross & Thomas, 2010).

On an average day, I will do about 15-minutes of yoga in the morning and 15-minutes of yoga before bed.

However, during times of particularly increased physical or mental stress, I can easily do one hour per day of yoga.

For short and effective yoga videos ranging from 5-20-minutes, I watch a lot of yoga videos on YouTube.

A particular favorite of mine before is this video from Yoga With Bird:

For longer videos, I also subscribe to YogaDownload.com.

You can read my YogaDownload.com Review to learn more about their subscription service.

I highly recommend their online yoga videos.

4.)   Drink These Drinks

Green Tea

You don’t need to purchase an expensive “slimming tea” because drinking simple, pure green tea is one of the best ways to lose weight fast at home.

Green tea promotes weight loss for several reasons, and green tea plays a major role as an antioxidant provider (Dulloo et al., 1999).

Drinking green tea before working out or going for a walk can be particularly beneficial, as green tea consumption is associated with increased exercise-induced fat oxidation.

Green tea contains about 25-40mg of caffeine per serving, and many people can drink one or two cups of green tea daily.

Some people can tolerate four to five cups of green tea daily, which is well within the acceptable daily range for caffeine intake.

My favorite green tea brand is MatchaDNA:

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Yerba Mate Tea

Yerba mate tea is higher in caffeine than green tea and is also great for weight loss. According to a study published by the Korean Association for Laboratory Animal Science,

Yerba mate contains about 85mg of caffeine per cup, so you should be cautious about consuming too much caffeine because this tea contains about double the amount as green tea. However, I believe it is one of the best home weight loss remedies.

If you would like to try yerba mate tea for weight loss, Guayaki Traditional Yerba Mate is the brand I drink:

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Oolong Tea

Although these other teas are great, oolong tea might be the best weight-loss tea. Several research studies have proven that oolong tea is great for weight loss.

If you are interested in trying oolong tea to help you lose weight, VAHDAM, Himalayan Oolong Tea, is a great option:

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Black Coffee and Espresso

Although you might not believe so because you already drink coffee or espresso frequently, coffee and espresso are both excellent weight loss remedies.

Research indicates that caffeine and other compounds in coffee, such as chlorogenic acid and quinides, promote weight loss.

However, you should drink black coffee for weight loss, not flavored and sweetened coffee.

If you want to add a sweetener to your coffee, I suggest maple syrup.

Maple syrup is sweet, tastes great in coffee, and contains valuable micronutrients which keep your body healthy.

xAnother option is to drink bulletproof coffee.

Bulletproof coffee is a better option than adding sugar and sweeteners to your coffee, although it also can be very high in calories.

If you are a coffee lover, I believe Four Sigmatic Happy Gut Coffee is the best weight loss coffee:

Apple Cider Vinegar

Apple cider vinegar is often touted as an effective home remedy for weight loss, largely due to its potential effects on metabolism and appetite control.

Its main ingredient, acetic acid, is believed to reduce fat storage, increase fat burning, and suppress appetite, which can lead to reduced calorie intake.

Additionally, apple cider vinegar may improve blood sugar control, which can help in managing cravings and stabilizing energy levels, further supporting weight loss efforts.

You can buy apple cider vinegar from your local grocery store or health food store, and you can also order it online.

In my opinion, the best apple cider vinegar for weight loss is Bragg’s Apple Cider Vinegar:

[lasso asin=”B06XYXJGYB” box=”B06XYXJGYB” id=”21562″ link_id=”6759″ look=”box” ref=”amzn-bragg-usda-gluten-free-organic-raw-apple-cider-vinegar-w-mother-pack-of-1-16oz”]

5.)   Intermittent Fasting

Doing intermittent fasting for weight loss is a smart, healthy way to improve your body composition and overall health.

Intermittent fasting (also known as time-restricted feeding) involves moderate periods of fasting (usually 14-18 hours) and shorter “feeding” hours per day.

There are many health benefits of intermittent fasting, and improved body composition and weight loss are just two.

In addition, intermittent fasting has also shown to improve insulin sensitivity, lower blood pressure, and reduce oxidative stress.

I have been doing intermittent fasting for over a decade, and it has helped me increase my lean muscle mass while maintaining and even reducing body fat.

If you want to lose weight fast at home, intermittent fasting is one of my favorite tips.

See Also: Intermittent Fasting and Carb Backloading Results

6.)   Eat Mostly Low Glycemic Index Carbohydrates (Low-GI Carbs)

There are a few simple weight loss diet plan rules that make consistent weight loss easier.

Carbohydrates are a crucial source of energy, and their intake provides numerous micronutrients along with being a source of fuel for the body.

However, there are multiple intricacies of carbohydrate intake due to the variety of carbohydrate sources available.

A common question or debate topic is whether consuming low-glycemic or high glycemic index carbohydrates is more beneficial for weight management and overall health or whether there is any difference.

The glycemic index of a food is the relationship between a food and how much it raises your blood sugar.

Foods that are high in sugar or simple carbohydrates or generally higher in glycemic index, while foods with more healthy dietary fat, protein, and complex carbohydrates generally have a lower glycemic index.

Although there is some nuance to the studies, multiple research studies have demonstrated that consuming a Low-GI diet promotes weight loss.

7.)   Make Your First Meal Quick, Easy, and Nutritious

There are obviously tons of healthy breakfast options, but the problem is that many people do not have time to cook or prepare a weight loss-promoting breakfast each day.

However, consuming a healthy breakfast daily is critical to promoting a healthy blood sugar response that affects your appetite for the entire day.

If you consume nutrient-dense foods for your first meal of the day, you will have a greater chance of losing weight because you will not start the day on the “blood sugar rollercoaster.”

For fast weight loss, I suggest you invest in a good blender and keep a variety of healthy, whole ingredients for amazing morning smoothies.

I own a Nutribullet Smart Touch Blender.

It’s the most expensive blender I’ve ever owned (by far), but I’m honestly shocked how much the investment has been worth it.

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A few of my favorite ingredients for my morning smoothies are:

• Almond Milk
• Kale and Spinach
• Blueberries
• Bananas
• Peanut Butter
• Chia Seeds
• Wheat Germ
• Flaxseeds
• Olive Oil
• Cinnamon, Turmeric, and Ginger Powder

Along with these ingredients, I also usually add plant protein powder and some superfood powders.

My favorite brand for superfood powders is Your Super.

You can read my Your Super Review to learn more about their products.

Concluding Thoughts – Simple Home Remedies for Weight Loss

As you can see, there are many natural ways to lose weight that you can do at home.

There are tons of changes you can make in your life to lose weight fast, but these are a few of the best home remedies for weight loss.

You can try additional home weight loss remedies like DIY coolsculpting at home if you want, but I believe these home remedies for weight loss will be enough for you.

Remember, you want to stay positive with yourself during this journey! If you don’t believe you can lose the amount of weight you want to lose, it won’t happen.

If you use these simple home weight loss remedies, I am confident you will notice losing weight is not nearly as difficult as you thought it was!