10 Ways to Lose Weight Without Going to the Gym
If you've read my article about Lose Weight Without Diet or Exercise, maybe this article is also interesting for you. The first step to losing weight without going to the gym involves taking a hard look at your schedule. If you have time to go to the gym and work out, then go ahead! The rest of us will have to look elsewhere.
But don’t worry, there are still several ways you can lose weight without going to the gym! These 10 ways will help you drop pounds without leaving your living room or putting on workout clothes. Just make sure that you check with your doctor before beginning any new exercise routine, especially if you haven’t exercised much recently!
How To Lose Weight Without Gym?
1) Eat Smaller Meals Throughout The Day
Why eat three big meals when you can eat six smaller ones? Well, there are a few benefits that come with eating less frequently. According to research from Kaiser Permanente's Center for Health Research, eating 6 times a day led to an average of 23 lbs. lost over 1 year compared with 2 times a day.
While it’s not certain how many calories you should eat per meal in order to lose weight, larger or unbalanced meals will cause your body stress and may prevent you from losing as much weight as possible. Plus, spacing out your meals gives you time in between each one and helps stave off hunger and cravings so that you’re more likely to stick with your diet plan long-term.
2) Know When To Say No
If you find yourself in a situation where you’re going out for drinks or cake with friends or colleagues after work, it can be easy to overindulge. You might think that taking one bite isn’t going to make much of a difference, but it really does add up.
If you want to lose weight safely and quickly then don’t allow yourself any more than two bites in one sitting! If you do take more than two bites, try not to finish your plate. That way when your friends and co-workers ask why you’re not eating all of your desserts, you can just tell them that you made a healthy choice.
Planning your meals and your workouts is essential for success when trying to lose weight. With meal planning, you can eat what you want in moderation without sacrificing a healthy lifestyle. If you work out regularly, not only will it help you lose weight, but it will also increase your energy levels and lower stress.
3) Keep a Diary of What You Eat And How Many Exercises You Do
While keeping a food diary will help you lose weight, it can also keep you honest about your eating habits. If you’re like most people, when you write down what you eat, you pay closer attention to what and how much you're consuming.
And when it comes time to weigh in on those dreaded 10-day weigh-ins at your gym or nutritionist's office—well, if nothing else, they serve as an excellent reminder of why it's important not only to stay active but also to be aware of what we consume. Use them as a tool—don't beat yourself up if your journaling shows that your efforts aren't paying off right away.
In addition, a food diary will also serve as a journal for what exercises you're doing. Exercise is a vital part of losing weight; it not only helps burn calories but it also works specific muscles and tones your body.
4) Drink Water Before Every Meal
Drinking water before a meal can make you feel fuller, so you end up eating less. You’ll also stay hydrated and will be more energetic, which can help with weight loss and give you more energy for your workouts. Don’t worry about drinking too much water—your body is amazing at regulating how much it needs.
Still, worried? Try substituting water for another calorie-free beverage that contains electrolytes like orange juice or Gatorade. (Cutting back on your calories overall, by using these non-caloric drinks as alternatives to sugary sodas and juices, could be especially helpful if you have type 2 diabetes or if you’re at risk of developing it.) Just don’t forget that they contain calories too!
5) Focus On Your Mind Rather Than Your Body
You can’t out-exercise a bad diet, which is why some of the most effective ways to lose weight don’t involve sweating at all. For example, you could skip going out on Friday night and instead spend an hour meditating, or you could take an evening walk around your neighborhood (more on that below).
That’s what researchers call non-exercise activity thermogenesis (NEAT), and it’s one of many methods of losing weight without ever stepping foot in a gym. When your body expends energy as heat—instead of converting it into a muscle as it does when you exercise—you burn fat. And so do those around you!
6) Sleep Well At Night
If you’re not getting enough sleep, you could find yourself starving for calories. In fact, one study found that being awake for 17 hours straight increased people’s levels of ghrelin (the hunger hormone) and reduced their levels of leptin (the satiety hormone). Sleep deprivation also increases cravings for calorie-dense foods. And it can make you less physically active.
One study found that a single night of sleep deprivation reduces energy expenditure by 7 percent! So get more zzzzs. This is also an important step in your weight loss process as it will give you more energy throughout your day at work and elsewhere. A good night's rest is highly recommended on any weight loss program as a result.
7) Take The Stairs Instead Of The Elevator Or Escalator
A lot of people think that taking a brisk walk is as good as going to a gym and working out. But, it’s not! If you are just looking at losing weight then brisk walking is good enough. However, if you want to tone your body and lose fat faster then you should start running or jogging.
Running and jogging consume more calories in less time, which means you would be able to get quicker results if you run or jog instead of walking. So, go for running shoes instead of a pair of casual shoes and hit the track! You can also reduce the risk for various diseases by being active daily in any way possible. Start today!
8) Start Exercising At Home First
You don’t need access to an expensive gym membership in order to get a good workout. You can tone your body, strengthen your core and build up muscle mass with just a few pieces of equipment that you might already have in your home.
A good old-fashioned push-up bar will help you do more than 1,000 push-ups in 10 minutes; a sturdy tree branch from outside or a kitchen chair will help you with pull-ups, and jumping rope is a good way to burn fat and raise your heart rate.
All of these exercises can be done at home, without much investment on your part—which is probably why 80 percent of people who work out regularly exercise at home.
9) Get A Fitness Buddy To Help Motivate You To Go To The Gym Together
If you’re trying to be healthy and work out, having a friend or family member who is also committed can help make it easier. Ask someone you know who has some time and drive to go with you. It’s less intimidating that way, especially if you think going alone might turn into a workout procrastination opportunity for later in your day.
These types of workouts are known as social accountability workouts where working out together motivates people more than just going by themselves. If someone else is counting on you being there, chances are you won’t bail on them when an hour-long class turns into 45 minutes. Working out with others can also help motivate other areas of your life.
10) Avoid Comfort Foods And Junk Food
Comfort foods are generally high in carbohydrates, which makes them hard to digest. They can give you a quick rush of energy and they taste great, but they will also leave you feeling hungry again shortly after eating. It’s better to avoid these at all costs if you’re trying to lose weight. Eating healthy food is much more important than eating comfort food when it comes down to it.
Choose whole-wheat bread over processed ones; brown rice instead of white; and fresh fruit instead of candy bars or chips for snacks. Junk food should be avoided completely because it is high in fat and other empty calories that your body doesn’t need. It may taste good now, but your body will suffer later on when those extra pounds start piling on!
Conclusion
Working out at a gym or running outside is great for your health. However, not everyone can do that for various reasons. But don’t worry! There are several ways you could lose weight, even without going to the gym. Skip junk food, drink plenty of water, and exercise regularly by following these ten ways. You won’t regret it!
