It’s a brand new year and you’re thinking about your weight. Aren’t we all, it seems!
You know you need to drop a few pounds, but for one reason or another you’d rather not spend a lot of hours at the gym.
Maybe you find it difficult to carve out time to drive there or there’s usually a long line for your favorite machines. Maybe you feel self-conscious because you think your stomach is too big or your muscles are too small.
It might come as a surprise to learn you can lose weight and getting into shape without a gym membership.
Try these strategies for lifestyle changes you can make on your own to reach your weight loss goals, without stepping foot into a gym this year.
7 Ways to Lose Weight Without Going to the Gym
1. Exercise Outside of the Gym
There are many places to work out besides the gym. Just look around your home or neighborhood for inviting spots.
Consider these options:
- Stay home. Exercise in the convenience of your home. Designing a home gym can be as simple as setting aside a corner for your floor mat and a few props.
- Go to the park. Check out what your local park has to offer. In addition to a jogging trail, you may find exercise circuits, a pool, and basketball courts.
- Walk anywhere. Walking is an effective and free form of exercise almost anyone can do. Plan your route around local shopping malls or waterfront promenades.
2. Consume Fewer Calories
Many studies confirm that changing your diet may be even more important than exercise when it comes to losing weight. While you need daily activity to stay healthy, you can shrink your waistline by simply consuming fewer calories.
I know this is easier said than done, but keep these things in mind as you work to develop habits to reduce your calories:
- Focus on whole foods. Make natural foods the mainstay of your diet. Replacing processed foods will eliminate most sources of sugar, salt, empty calories, and unhealthy fats.
- Eat more vegetables and fruit. Aim for at least 7 servings a day of fresh or frozen vegetables and fruits. Eating a variety of colors will help you to consume a wide range of necessary nutrients.
- Measure your portions. Most adults can eat just about anything in moderation. Plus, a sprinkling of M&Ms in your plain organic yogurt may banish cravings that could make you eat a whole bag.
3. Manage stress
Chronic tension can cause inflammation, overeating, and other issues. Learn relaxation practices that work for you.
You may enjoy listening to soft instrumental music or getting a weekly massage. Maybe playing with your dog, reading a book, or coloring an adult coloring page will help you to relax and de-stress.
Whatever it is, figure out what works for you and do it often to manage stress levels.
Also, check out these 14 tips to relax without food or alcohol.
4. Sleep well
Sleep deprivation triggers weight gain by slowing down your metabolism and interfering with the hormones that regulate hunger. Try to go to bed and get up on a consistent schedule, even on weekends and holidays.
5. Weigh in
Studies show that adults who weigh themselves daily are significantly more successful at losing weight and keeping it off. This method works well for me, as it helps me keep a tight leash on my weight loss efforts.
Knowing you’ll have to face the scale tends to make you more conscious of your choices throughout the day. Keep in mind that daily fluctuations are natural and usually related to water weight.
6. Drink coffee or tea
Unless you’re sensitive to caffeine, you can probably safely consume up to 4 cups of coffee a day, according to most experts. While the effects are modest, caffeine can increase your metabolism and decrease your hunger.
Drinking plenty of other drinks, including water, will help you avoid soda. Even if you’re drinking diet, soda will sabotage your weight loss efforts and should be avoided.
7. Drink responsibly
Many adults underestimate the number of liquid calories they consume in a day’s time.
As mentioned above, avoid soda and also choose your cocktails wisely. For example, a Bloody Mary has 120 calories while a Margarita has 740. Consider light beer instead of regular beer to save a few calories.
As you can see, you can shed extra pounds and stay healthy without setting foot inside a gym. It’s all a matter of making smart choices about food, drink, and activity, and being kind to yourself by getting plenty of rest and avoiding stress.
What tips can you share?
What are your suggestions to lose weight without going to the gym? I’d love for you to let me know in a comment below. Feel free to stop by my Facebook page and join in the conversation there!