Healthy Weight Loss And Fat Burning Exercises.

Healthy Ways To Lose Weight At Home

Weight training is a very effective way of losing weight and burning fat, but with the cost of gym membership and the inconvenience that goes with regular visits to the gym, some people get put off, well, probably the best and cheapest way of getting all the benefits of weight training is doing it at home.

However, you may first need to buy some weight training equipment but you can of course, take full advantage of any deals or money saving ideas that you might come across and for this post I have added links to the most affordable weight loss and fat burning accessories that I could find.

Health Benefits From Weight Training.

Fat Loss.

Training with weights builds lean muscle, when you increase lean muscle you also increase your metabolism which in turn burns more calories in the form of fat and not just during the weight training session, the extra lean muscle burns more calories throughout the day whatever activity you happen to be doing.

Makes You Stronger.

This may seem quite obvious but the benefits of being stronger go further than making your training sessions easier, being stronger makes your everyday activities easier,  gardening, housework, carrying shopping etc, all become less of a chore.

Reduce Joint Pain.

The build up of lean muscle on and around the joints of your body can help to cushion and protect the joint during your day to day activities, which in turn helps to reduce the pain.

Lose Weight, Look Good, Feel Great. 

When you lose weight you feel better about yourself, which also boosts your confidence and self esteem, when you start feeling stronger you will feel a lot more energetic and able to do more thus using up more calories and burning more fat, you not only begin to feel better you will also look better.

Resistance Bands.

Anyone at any fitness level can benefit form using resistance bands, they’re a cheap and easy way to get started with strength training if you don’t want to go for weight training straight away, resistance bands are a convenient way to start training at home.

Resistance bands can be used to strengthen all areas of the body, they can even be used by people with limited mobility because many of the exercises can be done while in a seated position. 

Here are just some of the exercises resistance bands can be used for :-

Bicep curls.  

Rowing exercises.

Chest curls.

Back exercises.

Chest press exercises.

Leg strengthening exercises.

Lateral exercises.

Triceps strengthening exercises.


Walking is a very easy and effective weight loss activity, in fact, a 30 minutes walk can burn 150 calories, people that want to lose weight often overlook the calorie burning benefits of a simple walk, walking costs nothing and is possibly the easiest weight loss activity, If you haven’t been doing much walking lately, simply start off with short walks and gradually increase the distance, just be sure to wear sturdy, comfortable walking shoes.


Lady swimming


There is so much that can be said about the health benefits for swimming, regular swimming makes you fitter, healthier and stronger, you can burn up to 700 calories an hour, no matter if you prefer breast stroke, front crawl, butterfly or freestyle, they are all highly effective forms of exercise and weight loss activities using all of the bodies major muscle groups.

Swimming can be very effective if done in combination with weight training and a healthy diet, so what are you waiting for dive right in and start looking and feeling great, and there’s more, if you start getting bored with the swimming you can actually put on a waterproof mp3 player and listen to music while you swim.

Step Up For Exercise.

Step ups or step aerobics is a form of cardiovascular exercise, it has all the benefits of a cardio workout without putting stress on the joints, step aerobics can be done as a group exercise for help with motivation, or on your own as long as you use a suitable and adjustable exercise stepper.

These stepping exercises target the legs and upper portions of the body burning up calories and of course getting rid of unwanted body fat, step aerobics also improves agility, strength and flexibility, step aerobics can also help maintain a healthy blood pressure levels.

Healthy Diet To Weight Loss.

There are so many different weight loss diets it would be quite difficult to list them all, however, most nutritionally rich weight loss diets can be a bit expensive, so here I have listed 20 healthy, nutritious foods that are easily available and affordable, so if you’re on a low budget you can eat all of them as part of your weight loss routine.


Broccoli is very nutritional and very affordable, it is also rich in vitamin C which also acts as an antioxidant.

Onions have many health benefits and are also very affordable, they are known to contain antioxidants, they can also protect against heart disease and diabetes, onions also contain vitamin C, manganese, potassium and vitamin B6, onions can be added to almost any dish.

Spinach is yet another food that is healthy and cheap, it is a rich source of vitamin K which is beneficial to bone health and it can also reduce the risk of heart disease, spinach can help to reduce inflammation and prevent cell damage while also providing vitamin A and vitamin C, just like onions, spinach can be added most dishes.

Tomatoes are very nutritious and affordable, as well as being a valuable source of many minerals and nutrients, tomatoes are known to reduce cholesterol and are also high in vitamins A, E and K along with some B vitamins, they also contain lycopene which is an antioxidant.

Cabbage is another one of the very healthy and affordable vegetables you could be adding to your diet, cabbage contains glucosinolate which is an antioxidant, cabbage also contains high amounts of vitamin C and vitamin K.

Carrots are yet another nutrient dense vegetable that should be added to your diet , carrots are possibly the richest source of vitamin A and beta-carotene, which is good for the eyesight and the immune system, they also contain vitamin C, vitamin K, potassium and manganese, carrots can be cooked or eaten raw, ideal for adding to salads.

Potatoes are very healthy and probably the cheapest of all the vegetables, they contain B vitamins and various minerals, they are a rich source of potassium and dietary fiber, potatoes are very versatile, they can be boiled, baked or roasted.

Beans are packed with vitamins and minerals, including iron, magnesium and potassium, they also contain protein and dietary fiber, beans can also lower cholesterol and blood sugar levels, 

Lentils contain lots of nutrients including folate, iron and manganese, they also contain protein and are full of dietary fiber, lentils can help control blood pressure and cholesterol levels.

Porridge is packet with nutrients, it contains B vitamins, iron, zinc, magnesium, phosphorous, manganese, it is a very rich source of dietary fiber and it lowers cholesterol, porridge can be eaten on its own or have various fruits etc, added to it.   


Fish can be quite expensive but it does have so many health benefits that I have included it, however, for anyone on a tight budget, I would recommend canned fish, which is considerably cheaper and still has all of the benefits including a very rich source of protein and omega 3 which is good for the brain.

Fish provides selenium which is good for the immune system, vitamin D, calcium and phosphorus, fish is also quite versatile, it can be added to salads, sandwiches, crackers and any seafood dish.

Chicken is a very healthy protein rich food that is affordable when on a tight budget, it is also an excellent choice when you’re on a weight loss diet, chicken also contains niacin, vitamin B6, phosphorous, magnesium and selenium which can help reduce the risk of heart disease and diabetes.

Eggs are one of the most nutritional foods money can buy and they generally don’t cost much money, eggs are another excellent source of protein they contain most of the vitamins and minerals the body needs, they also contain choline which is good for brain function.

Lean pork is another good source of protein, pork also contains B vitamins, phosphorous, zinc, iron and selenium, protein rich foods also promote muscle growth and improved exercise performance.


Bananas have a wide variety of health benefits and are quite cheap, they contain vitamin C, vitamin B6, potassium, manganese and are also a rich source of dietary fiber.

Apples are very healthy and very cheap, full of dietary fiber, they contain vitamin C and some B vitamins, they have antioxidant properties and are a very good addition to your weight loss diet.

Oranges are well known for their vitamin C content, but they also provide antioxidants, fiber, calcium, potassium and B vitamins, oranges also help lower the risk of heart disease and diabetes.

I sincerely hope this post may be of help to anyone who would like to lose weight at home without having to pay for weight loss programs, expensive equipment, diets or gym membership fees, if you found this post interesting or informative please feel free to leave a comment.


Wishing you all a Wealthy, Healthy & Happy Future.




As a blogger, my content may include affiliate links from advertisers.  




  1. Hello Russ, you have put up another great topic here. I am always so interested in anything that has to do with weight loss because I’m a testimony myself and it wasn’t easy. Had to use supplements and alot of exercise too. Now, exercising has become a habit for me and I also do keto diets too to accompany it. It’s important to note that losing weight is not easy. Adding weight is the only easy thing here. Great write up Russ. Keep it going

    • Thank you Henderson for your words of encouragement, it’s good to hear that you are keeping yourself in shape and you are of course absolutely right, putting weight on is very easy, we can all do it in no time, however, taking the weight back off takes a lot longer, I hope this post can go some way towards helping people to lose weight, look good and feel great.


  2. I can certainly vouch for feeling better when you do some kind of exercise and movement on a regular basis. For many years I was sedentary. I lost weight because I follow a keto diet, but didn’t really get into exercise because I didn’t feel like I needed to. One night it hit me that I could start doing taekwondo with my kids because they were doing it. I didn’t really think too much of how it would make any difference to my body, but boy it has made a difference. I feel amazing after each class, and I’m getting leaner muscles and feel stronger! It feels fabulous. I’ve also been doing more focused work on my upper body to build strength and work on my core when I’m not in class. Not bad for a mum of 4 and in my 40’s! Thanks for sharing.I would definitely encourage anyone to start doing something like regular workouts at home to help you feel better and stronger both in the mind and body.

    • Thank you Kat, it’s great that you already keep yourself in shape and yes regular exercise really does make you feel better and look better, I hope my post will encourage more people to get and stay in shape, thank you for taking the time to leave a comment.


  3. Hi Russ, I find resistance bands and a healthy diet enough to keep my weight steady. I do have an active job, so I get lots of exercise on the job as well, which is great.

    Eating plants in general are a great way to manage your weight and also, you feel kind of lighter if you don’t eat much meat (you don’t have that stone in my belly feeling) which is great if you want to exercise later.

    Thanks for this post,


    • Thank you for your comment Katya, it’s good that you already have your weight under control and I know what you mean about meat, it does keep you feeling full for longer.


  4. Hi Russ, no doubt that exercise not only helps us control our weight but also clears our minds and makes us more focused.  I am retired from a 23-year law enforcement career and during that time I did a lot of damage to my back riding in a police car and wearing about 16 pounds of gear.

    Needless to say, I now have a lot of back issues.  I’ve had a cortisone shot which helped with pain some, however, the thing that helps the most is exercise, especially using weight machines at the gym.

    I have seen a pain specialist about my back and one of the things he said was, exercise is to your body what changing the oil is to your car.  He said exercise lubricates your joints which in turn reduces pain.  

    Also, I have been to physical therapy and was told to use resistance bands. Using the bands helped to reduce the pain a lot.

    This is a very well-written post.

    Thanks for sharing!


    • Thank you Calvin, sorry to heat about your back problems, it’s good that exercise helps and yes exercise does also help to clear the mind and helps us to stay focused, it’s great news that the exercise bands also help to reduce the pain, thank you for your comment Calvin, take care.


  5. Hey Russ! You have some great information on your website and this is a topic that I know many people will want to read. I mean, who doesn’t want to know inexpensive and effective ways to lose weight? I am one person that is always looking for ways to lose weight. Though I am not an obese person, it gets harder to lose weight once you reach your 50s.

    Other than eating a healthy diet, my favorite form of exercise is taking a walk or going for a hike in the nearby mountains. I am not the kind of person that can exercise in a gym. I like the outdoors. However for the past couple of weeks it has been super hot outside and I have no desire to go out. I need to find a low cost form of exercise I can do indoors.

    I had thought of resistant bands but I always have this fear of them snapping while doing exercises. That probably is a ridiculous thought, right? But they seem so versatile in the types of exercise you can do and you probably can do some of them while sitting outside for those days when it is not hot.I think I just need to get over my fear and try them out.

    • Hello Robert, I’m very pleased that you like my website, thank you and you are absolutely right about it getting harder to lose weight when we reach our 50s, in fact everything gets harder, actually Robert, I’m thinking you must be very strong if you can snap the resistance bands, I would be very surprised if they could be snapped while in normal use, however, I will see if I can find the manufacturers details and ask what tests the resistance bands are put through.


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