How I Lost Weight at Home in 30 Days — No Gym, No Trainer

Yes, I did it — and you can too. No gym. No fancy equipment. No paid trainer. Just a plan, discipline, and some smart lifestyle changes. Here’s how you can start right now.

My 3 Golden Rules:

• Intermittent Fasting: I followed the 16:8 method — fast for 16 hours, eat within an 8-hour window. This fasting tracker helped me stay consistent.
• Portion Control: Instead of eating less, I just controlled how much I ate. Used a portion control plate to guide me.
• Home Workouts: I did simple YouTube workouts daily. No jumping, no equipment. I used a yoga mat and resistance bands.

Daily Routine I Followed:

8:00 AM: Wake up, hydrate (2 glasses warm water with lemon)
9:00 AM: Light stretching (10 mins)
1:00 PM - 9:00 PM: Eating window (2 meals + 1 snack)
7:00 PM: 30-minute walk or low-impact workout
9:00 PM onwards: Fasting starts, early bedtime

30-Day Progress Tracker (Free PDF)

Want to stay accountable? I created a simple tracker to log workouts, meals, water intake, and how you feel each day.

Download PDF Tracker

My Before & After Story

I didn’t drop 20kg overnight. But I lost 4kg in 30 days, improved energy, reduced bloating, and felt in control. Most importantly, I did it for myself — at home, on my own terms.

Helpful Tools I Used:

• Bluetooth Weighing Scale
• Digital Kitchen Scale
• Water Tracker Bottle
• Multivitamin for Women
• Women's Active Metabolism Daily Essential

Consistency matters more than perfection. If I can do it, you can too. Start now — small steps, every day.