Weight Loss Exercises at Home

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. Natural weight loss that will last starts with a couple of core steps that I will be sharing in detail with you today.

The diet and weight loss industry in the US is a Multi-Billion dollar industry (yes Billion with a B).

The primary reason for this is the fact that the foods in the US are highly addictive making trying to stick to a diet feel impossible. Hyper-palatable foods make up more than 62% of the SAD Diet, Standard American Diet. I am not making this stuff up SAD is the acronym for the way Americans eat.

Hyper-palatable foods include:

• Highly process foods. My name for these foods is Frankin’ Foods. Foods that are cooked up on a label somewhere by scientists whose job is to make them as appealing as possible. These foods are tested by their size, shape, color, and smell to make sure you want to eat more of them making them highly addictive. Let’s be honest if you eat more they sell more, that’s the dark side of capitalism. Identifying these foods is easy. Flip over to the ingredients list and if there are more than 5-10 ingredients, sugar in one form or another is in the top 5 first ingredients, it has a long list of strange names you cannot even pronounce, or 100 ingredients listed you can be sure that it is a Frankin Food.
• Highly refined carbs. Many of these will fit into the highly processed Frankin Foods category as well. Foods such as bread, pasta, cereal, soft drinks, juice, chips, cookies, ice cream, cheese, dressings, condiments, energy drinks, hot dogs, and candy.

Researchers at Cofrin Logan Center for Addiction Research and Treatment said, “These findings indicated that many of the foods marketed for weight management have the characteristics of enhanced palatability.”

The Women’s Drug & Alcohol Rehab in Southern, CA Casa Capri Recovery reported on the former head of the FDA Dr. David Kessler exposing restaurants to hiring consultants to redesign their menus to entice their customers to overeat. And we do!

If you have ever visited Europe one of the first things you will notice, besides the amazing array of fresh natural food, is that the portion sizes are dramatically less than those you would get from a restaurant here in the US.

How to Stop Food Addiction

First, we have to be honest enough to admit we have a food addiction. I remember about 6 years ago when I started Keto I would have never considered myself having any food addiction. I thought this was more along the lines of people who could not stop themselves from gorging or overeating food.

Boy was I in for a rude awakening.

Six plus years ago Keto was not what it is today. I had to do a lot of research and dig pretty deep back then. When I started I just decided to go all in. I stopped eating sugar, gluten, and the most refined carbs cold turkey.

Whoa.

I was not expecting the reaction my body had. I honestly felt like I was coming off drugs or something. Ok this is dramatic, I have no idea what coming off drugs or alcohol feels like, but it was intense friends.

It is now call the Keto flu and luckily for yall it is easily avoidable.

This brings me to Tip #1. Eliminating foods that are the root of the problem.

Don’t worry I am getting to the Best Weight Loss Exercises at Home I promise, but without eliminating foods that are causing the weight gain in the first place it would be like trying to swim up a crazy strong current.

Pointless and a waste of your time and efforts.

The Custom Keto Weight Loss Meal Planner is frankly the “big red easy button” as far as weight loss and eliminating almost all foods that are highly addictive.

When I started Keto my hormones were way out of wack and NOTHING else I had tried for weight loss in the two years after having my youngest son worked.

In seeking to heal hypothyroidism and to be able to finally get off the 50+ pounds of post-pregnancy weight Keto was the first thing that finally worked for me!

I encourage all my clients, and you to try the Custome Keto Meal Planner for 90-days. After 90-days you can reevaluate your progress on your weight loss journey and may need an additional 90-days to hit your goals.

If you are like me and have hormonal weight gain then the odds are pretty good you may need a second 90-day cycle.

If you just read 90-days and felt some major resistance popping up that is food addiction, my friend. I had it too, though at the time I did not know that is what it was. But the desire to lose weight weighted the resistance to eliminating foods that I did not want to give up.

If you are on the fence and thinking what so many of my clients have told me, “but K’Lee I have tried Keto and it did not work for me”. Odds are you might fit into the two categories 99.9% of them fell into.

1. They quit too soon.
2. They were doing keto wrong!

What I love about the Custome Keto Weight Loss Meal plan is it quizzes you about the foods you like to eat and your weight loss goals so that it can customize a meal plan tailored to your taste and weight loss goals.

Man, you have no idea how much time and energy this would have saved me 10 years ago.

And for those of you super busy people like me, you may just love the meal planning and printable shopping list so it is one less thing for you to think about every week.

The old quote, “you don’t plan to fail but fail to plan” is the biggest reason, other than food addictions, most people fall off the wellness lifestyle wagon and never reach their weight loss goals.

This alone is the BEST way I have personally found, in my journey and working with others, to lose weight in 30 days!!

Please come back to the blog or connect with me on Social Media (@goingbacktoourroots) and tell me how much you lost your first 30-days, 60-days, and 90-days!! Tag me in your weight loss photos and the journey I truly care about you and your success even if I have never met you. I created this blog for you!

Because I have been there. I know the frustration, embarrassment, and toll that trying everything to lose weight and not working can have on you.

Side Note: I did a review on the best weight loss drinks CLICK HERE if you want to read that next.

Quick Disclaimer: I am not a medical doctor. I am an everyday person just like you, who was frustrated and did not want to be on medication my whole life without ever actually fixing the problem. I call my posts I share how I used food as medicine, clean nontoxic living, and modern scientific tools and research to heal my autoimmune system and be free of all medication in hopes that you can find your own healing journey too.

The Best Weight Loss Exercises at Home

My husband and I nerd out on Bio-Hacking. Bio-Hacking in short just means using modern scientific advancements to hack your health and longevity.

This requires following the right people and the willingness to try something that may be pretty “out of the box” thinking.

Some of our favorite Bio-Hackers are:

Ben Greenfield from the Ben Greenfield Life Podcast

Dave Aspery the Founder of Bulletproof & Upgrade Labs – His podcast is The Human Upgrade with Dave Asprey—formerly Bulletproof Radio

Dr. Mark Hyman of THE DOCTOR’S FARMACY Podcast and the founder and director of the Cleveland Clinic

The Carnivore MD Dr. Paul Salaino of the Fundamental Health Podcast (quick disclaimer: we do not follow the carnivore diet nor do I think that eating no vegetables is the way to go, however, Dr. Paul Salaino is brilliant and we do agree with a lot of what he teaches about the health benefits of grass-fed grass-finished beef, organ meats, and avoiding seed oils at all cost)

All of that to say, my husband, age 45, and former gym rat who would go to the gym 7-days a week for a minimum of an hour a day (even on Christmas day I am not joking) for 20 years of his life. And I, age 39, grew up skinny and could eat whatever I wanted, not work out, and stay a size 4 may have worked out 5-10 times per year (also not joking sadly lol). Discovered via our bio-hacking research the new science of the effectiveness of shorter but intense workouts such as HIIT or Tabata style workouts which are both easily done from home.

Here are 2 weeks of my at-home workouts that took me from trying to hit behind my kids or run from the camera (185+ pounds) at 28 as the photos below show.

to 135 pounds at age 39…

Realistic Weekly routine for Weight Loss Workouts at Home

I have 10,000 steps or more per day goal for myself. This is getting out on walks daily. Getting the sun in my eyes, and fresh air in my lungs, and the metal 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.

Monday- 10,000 steps or better + 10-minute Full Body Workout

Tuesday- 10,000 steps or better + 10-minute Toned Arms Workout

Wednesday- 20,000 Step Goal (no workout)

Thursday- 10,000 steps or better + 10-minute Toned Butt Workout

Friday- 10,000 steps or better + 10-minute Toned Abs Workout

Saturday- 20,000 steps or better + 20 Minute Deep Stretch Yoga

Sunday- 20,000 steps or better (no workout)

I mix and match, sometimes switching up days and workouts.

But for the most part, I hit 10 minutes with weights on my arms, legs, glutes, and full body with a daily step goal of 10,000. On days I skip the workouts or on the weekends my step goal is 20,000.

Namely because of the health benefits of walking outside. But also because this is my husband and I’s quality time together.

We walk so much that our small neighborhood jokes are the “neighborhood patrol”. But this has been so beneficial for our relationship we don’t even really need date nights. We walk and talk daily to connect, plus we get a workout double bonus!

What to look for in a good at-home workout:

• Aim to keep it under 20 minutes with HIIT and Tabata being the 2 most effective styles
• Instructors you enjoy (I made sure to link ones I love in the weekly workout routine above for you to check out)
• CONSISTENCY CONSISTENCY CONSISTENCY! Doing something daily is better than killing yourself once a week or 2 weeks before a big vacation!
• If you are a woman aim to add weights or resistance bands to every workout, I even walk with them on during my no-workout days to up it a little. Start light and work your way up.
• Stick to the same videos for a month until you see major strength improvements. The ones I linked above are a great start! Not too easy, and you may even start with 3 pounds and have to notify some of the moves… but that challenge is good! It keeps you growing and when you stick with it for a month you will be able to up the weights and not need to modify anymore and that progress feels SO GOOD! The only way I would say to switch videos before a month is if they are way too easy (even with added weight and resistance bands) then yes congrats my friend you did it and look for some more challenging workouts by all means!!

Here are a few basics for your at home weight loss workouts that I love:

If you are a bit more advanced, progressed to need more of a challenge, or you are a man this is one of my husband’s go-to’s for at-home beast mode workouts that can be under 20 minutes.

The Health Risks of Having Excess Weight

Research has shown the brain imaging these hyper-palatable Foods, the ones with the right amount of sugar, fat, and salt, light up the reward center in our brain. We like it! And we want more. 

Think about an apple pie versus just a plain apple, or a pizza verse a plate of broccoli. Odds are you have never over-eaten broccoli but most likely have overeaten pizza more than a time or two. I know I have. 

The issue with highly processed hyper-palatable foods is that they are nutrient-poor. Our brains never get the “Hey I am full” signal from those foods because they contain little to no nutrients. 

Overeating leads to excess weight, and excess weight leads to a whole host of health problems from:

• high blood pressure
• diabetes
• cancer
• heart disease
• Alzheimer’s & dementia
• and premature death

Hormonal Weight Gain

I write a lot about hormonal weight gain here on the blog because losing weight when it is hormonal weight gain is a whole different approach. If you are overweight and nothing seems to be working odds are good your hormones are out of wack.

Hormones play a major role in our weight. Being able to lose weight or maintain a healthy weight hormones are at the center of both.

Hormonal Harmony HB-5 Supplement is essentially a multivitamin for your hormones. If you click the link you will see testimony after testimony of weight loss success in taking this supplement. Though it is not a “weight loss supplement” per se when your hormones are in healthy balance your weight will follow.

I recommend this to all the clients I work with because odds are if you have been overweight for more than 6 months without finding anything and have been actively trying to lose weight without any luck it is a pretty good sign there is a hormonal imbalance.

These supplements are healthy for everyone so if you are on the fence or unsure they are still vitamins your body will thank you for taking them, and you might even be another weight loss testimony to this supplement too.