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Health Insiders top 5 ways to lose weight at home in 2023

Written By
Edibel Quintero, MD
Last update: Jan 9
reading-time7 min
Woman exercising at home

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The last couple of years has been difficult for everyone. 

Whether it means you are stuck at a makeshift desk working from home or no longer being able to do the things you love – we have all taken a hit somewhere along the road.

According to the BBC, the average person has put on over 7lbs during the pandemic, reflecting those numbers worldwide.

Eating habits have gotten worse, and the ability to get outside and exercise has been stunted considerably. 

So what can you do in 2023 to avoid becoming another statistic?

Health Insider looks at the best workouts you can do from the comfort of your home.

1. Home Gyms

This is something that few have the space or financial resources to afford.

But if you are one of the lucky ones, this could be for you.

But if you have the means, working out from home is the way forward, with many believing we will never return to the gym cultures of before.

The installation of home gyms and purchasing of equipment is sky-high at the moment, with many people believing public gyms are an easy way for a virus to spread.

All those heavy breathing people and sweat-ridden machines being shared by hundreds, with a few sanitizing wipes laid out nearby for people to clean up after themselves.

It sounds like a recipe for disaster, doesn’t it?

So thousands of people are now trying to assemble the best equipment they can and kitting out their garages and spare rooms to become home gyms.

It can cost thousands of dollars to have a decent setup, but it could be worthwhile to factor in the money you save on a gym membership.

That being said, you would need a spare room or decent open space to convert.

This is why the average person may be scoffing at this suggestion.

There are significant benefits – if you are someone who likes the gym but perhaps doesn’t yet feel safe working out around others, then this might be for you.

It is safer than mixing with others and allows you to work out on your terms without traveling far or waiting to use your favorite equipment.

So if money and space are something you have plentiful amounts of, a home gym will have your friends envious, we’re sure – but may also give you that inspiration to lose that lockdown gain.

2. Online exercise videos/Personalized workouts

Now, this is something that may appeal to the masses more.

There was a massive boom of fitness influencers and personal trainers flaunting their stuff on YouTube or via private subscription methods during the lockdown.

You also get to benefit from personalized workout routines, searching for something that appeals to you directly – all cherry-picked by yours truly.

You can then customize your own workout experience, with many liking the option to work out on their terms. It is also a much more cost-effective way to stay in shape.

Simply fire up your laptop or tv and head over to YouTube and work out alongside your favorite instructors – how simple is that?

There are a plethora of different workouts to be found, from yoga to stretches and even dancing – there is genuinely something to cater for all.

Woman exercising while looking at laptop

It may not have the same social benefits as before we were all confined to our homes, but it is a cost-effective and straightforward way to stay in shape.

Hell, you can even start a Zoom call and take part with your friends, whatever takes your fancy.

The main perks are simply needing an internet connection and something to follow, like a tv, laptop, or monitor.

ABC News reported that people love the convenience and low-cost factor associated with working out using YouTube, which explains the mounting views for associated fitness channels.

3. High-tech Workouts/Specialized equipment

Bare with us on this one, as the above definition can apply to many different fitness methods – but we will explain.

Fitness Tech Companies have benefited massively from us all being stuck at home, which is no shade aimed towards them – it is simply how the industry has changed.

They can offer unique and personalized packages for those looking to stay in shape, and again, have a little cash to burn.

Thousands of people have turned to them during the lockdown in a bid to stay in shape and make the best of a bad situation.

Whether it be exercise bikes, rowing machines, or treadmills – there is something for everyone to try. You can then have personalized programs that fit around the equipment you have.

Woman exercising on bike in front of tv

You will usually need to fork out a fair amount of cash to buy the equipment outright, and you then have subscription-based services added to that amount.

Again, you will have the ability to burn calories or reach goals from the comfort of your home. You just need a decent amount of space and be willing to part with your hard-earned money.

4. The personalized approach

We call it this because this method has been around for quite some time and has helped people stay in shape without spending a penny.

You can simply Google ‘exercises to do at home – and be met with a catalog of different methods to pick from.

There is no fancy equipment or demonstrations to watch alongside – it is just a collection of pictures and words.

Popular fitness magazines and health forums like Men’s Health will often create exercises designed to help you lose weight or tone up and simply publish them for free online.

You can write them down, print them out – whatever floats your boat.

They may not offer the same detail or social aspect as working out alongside your favorite personal trainer on YouTube – but they can get rid of repetitive workouts.

Now, there are some drawbacks to this approach.

You can search online for exercises to try at home. 

You will be met with millions of pages of guides trying to battle for your attention – so how do you know which ones are any good?

You don’t, to put it simply.

There is a gambling factor involved. You may try a workout that could cause you pain or discomfort, or it simply might not have the desired effect you need.

So unless you have a decent amount of inside knowledge, it will be tricky to get it right.

5. Flow Ropes by OctoMoves (our personal choice)

Our top pick for staying in shape and reaching your fitness goals from home is the Flow Ropes by OctoMoves.

Thousands of happy customers have reported fast results, partnered with a fun way to work out.

You simply answer a few simple questions in their short quiz, and you can receive a personalized workout plan made especially for you.

There is a range of free exercises you can try out first, with other paid options are courses also available to you.

All you have to do to get up and running is to head over to the OctoMoves website and fill out a few simple questions – they will then determine the best rope and workout for you.


Having personalized plan rules out the risk of injury or you simply not knowing what to do with the tools – and it comes at a great price too.

What you are left with is a genuinely fun way to work out. Something that doesn’t feel like a chore or leaves you feeling painful the following day.

The reviews of the product speak for themselves, thousands of happy customers well on the way to achieving their goals.

They have a whole range of options, from exercise to help speed up your injury recovery process to simple unwinding and destressing – they have you covered.

You don’t need a fancy home gym or vast sums of cash tucked away in your bank – you simply need a small area to carry out their tailored-to-you exercise.

Once you have found your ideal rope, you can start to access the OctoMoves training modules and courses – there are stacks of content to keep you on the move.

To sum up…

There you have it, our top ways to keep the weight off from the comfort of your home. 

Each option has its pros and cons, but for the best all-around choice to exercise, have fun and not break the bank – be sure to check out OctoMoves’ Flow Ropes.

You can try it yourself by taking their free quiz below. Simply answer a few simple questions, and be on your way to smashing your goals in 2023.

It only takes a minute!

Click Here to Take the Free Octomoves Quiz
Click Here to Start the Quiz
Results may vary due to personal features.
Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

Woman exercising at home

Comments (3)

  1. avatar
    20 Jan, 2022 at 8:05 pm

    It’s so lovely to see some realistic options! Not everyone can afford a home gym! But having tried Flow Ropes for a few months, I can personally vouch for them.

  2. avatar
    21 Jan, 2022 at 4:49 am

    Flow Ropes saved me during lockdown! I piled on a lot of weight during that time. But I have been smashing it ever since! Glad to see they’re getting the recognition they deserve!

  3. avatar
    21 Jan, 2022 at 1:56 pm

    Great article, and I couldn’t agree more with your selections. I tried Flow Ropes during lockdown as my budget was a little tight, and the results have been excellent!


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