BEST Weight Loss Exercises at Home 2023

Why is the weight loss industry a Multi-Billion dollar industry? If you want to lose weight but do not understand why you gained weight then they can never get to the root of the weight problem. That is what we will dive into today along with the best weight loss exercises at home for 2023.

We Will Uncover 3 Key Factors in Weight Loss:

• The WHY Behind Weight Gain
• Eliminating Foods Causing the Problem + the Best Weight Loss Drinks
• The Best Weight Loss Exercises at Home 2023

Why Behind Weight Gain

There is a reason the weight loss and fitness industry in the US is a Multi-Billion dollar a year industry. It happens to be the same reason over 95% of people fail to reach their weight loss goals before the dreaded fall off the wagon.

Fad diets, losing 15 pounds on the yoyo weight loss diets that end up boomeranging bringing back an extra 10 to 15 pounds with it.

Sound familiar?

The reason is simple really. People are trying to fix the effect, not the cause.

You remember in elementary science class learning about cause and effect.

The cause of eating too much food and not exercising is weight gain (the effect). This used to be the case up until about the 1940s-50s. The medical industry used to advise, “eat less workout more” as their primary weight loss approach.

There is a major flaw to this advice in 2023 and that is that the food industry has changed!

Sciencing is now debunking the old, “eat less workout more” thought process as there are so many Americans who follow this advice and do not lose a single pound!

In the 1940s-50s, Frankin Foods hit the scene. What is Frankin Foods? They are foods that are cooked up in a lab by scientists to be Hyper-palatable, aka super addicting.

Hyper-palatable foods include:

• gluten
• dairy
• sugar
• highly processed foods (refined carbs)

Pretty much any food you cringe when told to remove from your diet falls under the addictive hyper-palatable category.

Eliminating Foods Causing the Problem

In the late 1970s Dr. Ancel Keys, a phycologist, launched what we now refer to as The War on Fat.  

Time said, “Dietary Goals for the United States, urging Americans to eat less high-fat red meat, eggs, and dairy and replace them with more calories from fruits, vegetables, and especially carbohydrates.” (full article here).

After spending $150 million dollars on a study the government’s message was clear: Eat less fat and cholesterol to reduce your risk of a heart attack.

So Americans and the food industry fell in step and so began the Fat-Free everything days.

Fast forward and we can clearly see now that listening to the dietary opinion of a phycologist, no knocks to psychologists but the food industry is not really their area of expertise, and Americans have paid a big price for health problems for the bad information.

The medical industry had to rename Adult-Onset Diabetes Type 2 Diabetes as children started developing diabetes as young as 5 years old with an increase in Type 2 Diabetes of a whopping 166% from 1980 to 2012.

Cardiovascular disease STILL remains the number one killer of Americans despite the elimination of fat.

More than a third of our country is now obese, making America the fattest country in the world. The research is clear that carbohydrates and sugar are the primary causes of the obesity rate on a steady climb both in the US and now around the world.

So what is the solution? How can we correct course and get our bodies back to working the way they should? We must start eliminating foods causing weight gain, along with many other health issues such as hormonal imbalance, sleep issues or insomnia, gut problems, and the list goes on.

I tried a lot of different eating styles before finding something that finally worked for my body. That was Clean Keto. Clean keto is simply a low carb high fat eating style, notice I did not use the word diet? Why?

The word diet assumes there is a start and a stop date.

What we have to be willing to do is make a lifestyle change!

Going back to eating the way you did before hitting your weight loss goals will guarantee the weight will come right back on!

Hormonal Imbalance

One thing is almost certain when you have gained weight, there is a hormonal imbalance. Whether the hormonal imbalance caused the weight gain.

Also, known as hormonal imbalance weight gain which is very common in women around puberty, pregnancies, normally in a woman’s late 20s to early 30s, and again around 40 when the body starts rendering Pre-menopause / menopause.

For men, hormonal imbalance is most common around age 40 when their hormones also start to drop. However, men’s hormonal imbalance is becoming more and more common due to the SAD diet, Standard American Diet, pretty ironic acronym isn’t it?

Hormonal Harmony supplement is like a multivitamin for happy hormones. Quick side note here. I love how many people see crazy weight loss taking this supplement and it is 100% natural (not a diet pill).

But it is important to remember, balancing hormones and you will see weight loss. True.

However, if you do not change the foods that were causing the hormonal imbalance in the first place the supplement can only work for so long.

Eating some of the things we call food in the US is like drinking small amounts of poison, eventually, you can see what will happen!

Ok. I will step off my soapbox. Hopefully, I got my point across.

the Best Weight Loss Drinks

While we are on the subject of weight loss I wanted to share two easy and cheap weight-loss drinks with you. Both of which I drink before working out to boost my metabolism.

The first is lemon and apple cider vinegar water.

First thing, yes even before coffee but we will get to that in a moment, fill a big 32 oz glass with room temp filtered water, add the juice of one fresh lemon (lemon juice is not the same), and 1-2 tbsp of apple cider vinegar with the mother.

This one is our favorite. For those who cannot stand the taste here are the capsules as well.

Bullet Proof Coffee for Weight Loss

The ONLY Breakfast you will never need again and all my husband and I have had for breakfast for the last 6+ years is bulletproof coffee. For the full recipe and deep dive into the benefits of bulletproof coffee for weight loss and some other weight, loss drinks check out this post next.

Hormonal Imbalance Weight Loss Drink

Brew 2 cups of Bulletproof Coffee, add Bulletproof Brain Octane Oil, Bulletproof Inner Fuel, Bulletproof Collagen Protein Powder (we like unflavored, but the vanilla is great in coffee too), Ceylon Cinnamon, and Grass-Fed Butter (Kerrygold), and we use monk-fruit sweetener (but it is optional & the vanilla collagen has added stevia so no additional sweetener is needed). 

Bullet Proof Coffee is keto and will save you both time and money in not needing to think about breakfast! Brilliant.

The Best Weight Loss Exercises at Home 2023

The science of weight loss has changed a lot in the last 10 years. The old, “eat less and workout more” theory has been debunked by science and research.

Walking: My minimum step count a day is 10,000 

The bulk of these steps is getting outside on walks daily. Getting the sun in my eyes, fresh air in my lungs, and the mental rest from “doing”. 

In Japan, they call this forest bathing. Granted I live in a heavenly wooded area as they define it, but walking outside is better even in a crowded city than in a gym with poor light quality and poor air quality. 

But do what you can friend. Something is better than nothing.

This is a great starting point if you have not worked out in a while. 

There is no trophy for overdoing it your first week and being so sore you cannot sit on the toilet normally. 

Then you skip the next week so that you can walk normally again and then …. #felloffthewagonagain

Benefits of HITT Workouts for Weight Loss

The reason HITT workouts are so popular is that HITT workouts are highly effective for weight loss. 

When trying to lose weight our goal is to burn fat and build muscle. Building muscle continues to burn more fat. 

HITT workouts force the body to use energy from fat as opposed to carbs. 

Above we already started Clean Keto for the next 90-days which also helps the body burn fat for fuel as opposed to burning carbs and storing fat. 

What is a HITT Workout

Workouts combined short bursts of intense exercises with short periods of rest or lower-intensity exercises that normally last between 20-60 minutes and are easy to do at home with little to no equipment needed.

​​What are the benefits of a HITT Workout?

1. HITT workouts are highly effective at burning a lot of calories in a short amount of time
2. Metabolic rate is higher for hours after HITT-style exercises 
3. HITT workouts are known for helping people lose weight
4. Helps in gaining muscle, toning, and sculpting (which also burns fat)
5. Can improve oxygen consumption
6. Can reduce heart rate and blood pressure
7. Helps reduce blood sugar

Weight Loss at Home HITT Workouts

Below you will find 6 of my favorite HITT home Weight Loss workouts. The goal with these workouts is to NOT move on to new HITT workouts until you have reached full mastery of these six videos.

You can do one video per month, or until you have reached full mastery of that workout. Or you can rotate the workouts 5-6 days per week for variety.

Full mastery means you do not need to modify any moves and make it the entire workout without extra breaks, or stopping before the time is up.

Less is more with HITT workouts, you do not need to do more than 20 minutes per day if you are maxing out your effort. If the workouts start feeling too easy look for 20-minute advanced HITT workouts.

On top of your 20-minute HITT workouts, you should have a step count goal of 10,000-20,000 per day.

For best results try to work in a mile walk after every meal. Doing this has a couple of big advantages.

• walking after a meal boosts/aids digestion
• walking outside after a meal gets sun in your eyes, exposed to direct sunlight promotes easier digestion (makes sense if we remember our ancestors used to live outside lol)
• studies have shown being outdoors lowered levels of cortisol, a hormone that is a maker of stress
• vitamin D from the sun boosts bone health and immunity and has been shown to lower depression symptoms

At-Home Workout Must Haves

Here are a couple of my must-have at-home workout tools to add to your amazon basket to build up your at-home gym.

Need more one-on-one coaching? Message me here to get more information on my HappyHormones Wellness coaching program to see if it is a good fit for you!