Weight Loss Without Gym – Gentle Home Routine

(Hormone‑Friendly • Stress‑Reducing • Fat‑Releasing)

This routine is designed for PCOS, thyroid, menopause, stress‑related weight gain, and anyone whose body does not respond well to intense workouts.

This is not exercise to burn calories.
This is movement to calm hormones and release fat naturally.

 WHEN TO DO THIS ROUTINE

✔ Best time: Morning or early evening
✔ Empty stomach or 3–4 hours after meals
✔ Duration: 15–20 minutes only
✔ Daily or at least 5 days a week

 STEP 1: METABOLIC WAKE‑UP (3–4 minutes)

 Marching in Place

• Stand comfortably
• March slowly on the spot
• Swing arms gently
• Breathe normally

Benefits:

• Activates circulation
• Signals safety to metabolism
• Prepares body for fat release

STEP 2: BELLY FAT BREATHING (3 minutes)

 Deep Belly Breathing

• One hand on chest, one on belly
• Inhale through nose (4 seconds)
• Exhale slowly through mouth (6 seconds)
• Belly moves more than chest

Benefits:

• Lowers cortisol (stress hormone)
• Releases stored belly tension
• Improves digestion

 STEP 3: HORMONE‑CALMING MOVEMENTS (8–10 minutes)

 Movement 1: Standing Side Stretch

• Arms overhead
• Stretch gently side to side
• 6–8 rounds each side

Helps liver & digestion

 Movement 2: Gentle Squat (Chair‑Assisted)

• Sit and stand from chair slowly
• 8–10 repetitions

Activates large muscles without stress

 Movement 3: Pelvic Circles

• Hands on waist
• Slow circular movements
• 10 rounds each direction

Releases lower‑belly fat tension

 Movement 4: Forward Fold (Gentle)

• Bend forward slightly
• Relax neck and shoulders
• Hold 20–30 seconds

Calms nervous system

 STEP 4: FAT‑RELEASE WALK (5 minutes)

• Slow walking
• Focus on breathing
• No phone

Improves insulin sensitivity

OPTIONAL NIGHT ROUTINE (5 minutes)

 Legs‑Up‑the‑Wall Pose

• Lie down, legs up the wall
• Breathe deeply

Reduces stress & belly fat storage

WHAT TO AVOID

• HIIT
• Jumping exercises
• Exercising when exhausted
• Exercising late at night

 WHAT YOU MAY NOTICE IN 7–10 DAYS

✔ Reduced bloating ✔ Better sleep ✔ Calmer cravings ✔ Inches reducing slowly ✔ More energy

IMPORTANT REMINDER

Your body releases fat when it feels safe, calm, and supported.

This routine is about healing first, weight loss second.

— Dr. Dt. Rafia Farah

00971507861247