To lose weight, almost all doctors recommend diet and exercise. This combination has been shown to help you lose weight and avoid gaining weight again over time. However, it is not necessary to join the gym to move daily. Spas and gymnasiums can be expensive, remote, not fun, or even a little scary. Fortunately, studies have found that diet changes are much more important to weight loss than exercise. Additionally, there are many ways to train and stay active that don't necessarily include going to the gym. So, you can avoid it if you want to lose weight, by making some changes in your eating style instead.
Steps
Method 1 of 3: Lose Weight By Changing Your Diet
Step 1. Eat a high-fiber, protein-rich breakfast every morning
Breakfast is an essential meal when you want to lose weight. According to some studies, if it ensures a regular and high intake of fiber and protein, it helps you stay full longer and fight hunger during the day.
- Fiber has been shown not only to fill the stomach during meals, but also prevent constipation and certain cancers, such as colorectal cancer. So, by starting your day with a high-fiber breakfast, you can reach the recommended daily allowance, which equates to 25g for women and 38g for men.
- For example, you could eat a plate of scrambled eggs with stir-fried vegetables and 60g of lean sausage; or 250 g of low-fat Greek yogurt with fruit and nuts; or, again, an omelette with spinach and bacon and a glass of cow or vegetable milk.
Step 2. Consume mostly lean protein sources, fruits and vegetables
According to some studies, the best weight loss diets are those that provide a low or moderate carbohydrate content and that anticipate a higher consumption of lean protein sources, fruits and vegetables.
- Opt for proteins, fruits and vegetables with meals and snacks. By focusing on these three food groups, you will decrease the consumption of foods rich in carbohydrates. Make sure you also include healthy fats (monounsaturated and polyunsaturated) as they are also an essential part of a balanced diet.
- For example, you could eat grilled chicken accompanied with stir-fried vegetables; a lettuce roll stuffed with light cheese and lean cured meats; of grilled salmon with steamed vegetables or apple wedges with low-fat cheese. Try making a salad with tuna or egg.
- If you can, minimize your carbohydrate intake. Bread, rice, pasta, donuts, crackers, chips and couscous contain far more carbohydrates than other food groups. Although they can be part of a healthy diet, limiting their consumption can help promote weight loss.
Step 3. Avoid continually munching
This habit during the day or late at night will prevent you from losing weight. While planning a healthy snack promotes weight loss, it is counterproductive to devour anything without thinking about it.
- The so-called "mindless eating" (eating without thinking about it) consists in consuming dishes without realizing the quantity and quality. It can happen out of boredom when watching TV, driving in traffic or working around the house. If you're not sure how much food you eat, you're more likely to overdo it.
- If you are slightly dehydrated, your brain may be confusing thirst with hunger. Avoid this risk by making sure you drink plenty of water throughout the day, which is 8 x 250ml glasses per day (2 liters total).
- If you fancy a snack, plan carefully. Sit down, take a portion, consume it, and then resume your daily activities.
- Do not eat straight from the package. You will not be able to evaluate how much you have consumed. Also try to reduce distractions while eating, such as TV, work, and email; focus on food.
Step 4. Avoid calorie drinks
One of the most common causes of weight gain is the consumption of high-calorie or sugary drinks. Stay away from it and opt instead for moisturizing ones, with no added sugar.
- The danger represented by these products is that they do not promote the sense of satiety. It is more likely that you will continue to eat normally despite all the calories consumed this way.
- Instead, try to keep yourself hydrated by drinking plain water, sugar-free flavored water, decaffeinated black coffee, or decaffeinated tea.
Step 5. Don't indulge in too many pleasures
A slice of dessert, a glass of wine or a sugary cappuccino are some of the goodies you should stay away from when trying to lose weight. Over time they can slow down or even stop weight loss.
- Limit small pleasures as much as possible. This is especially important if you want to lose weight without exercising often or intensely. Despite physical activity, you will not be able to burn the calories you accumulate after giving in to your gluttony.
- If you can't resist it, figure out how you could make a few snags to the rule based on your daily calorie regimen. If you can eat less at lunch or skip a snack (never a meal) and fit your daily calorie requirement, you can afford it.
- By indulging in a treat every now and then, you will be more likely to stick to the diet. If you are too stiff, you will be more inclined to binge when you get the chance.
Method 2 of 3: Lose Weight by Changing Your Lifestyle
Step 1. Go to bed at the same time
Sleep is essential for health, but even more so for losing weight and avoiding the risk of gaining weight again. According to some studies, sleep deprivation affects hunger hormones, increasing appetite and the compulsive desire to eat the next day.
- Try to get 7-9 hours of sleep every night. This is a general recommendation that applies to most adults in good health.
- Good sleep hygiene is essential for falling asleep and sleeping well. In other words, you must turn off all lights and electronic devices, but also stop using any light devices that generate stimuli, such as your smartphone, tablet, TV and laptop, about 30 minutes before bed.
Step 2. Keep a food diary
It turned out to be a very effective tool in weight loss. It allows you to keep track of various aspects (such as calories, physical activity, hydration, hours of sleep, etc.) avoiding being overstretched. The more accurate it is, the more your chances of losing weight increase. Nowadays it's easier than ever to keep a food diary: download an application like MyFitnessPal to your smartphone and use it to log your nutrition.
- It is very important to keep track of what you eat and drink. The food diary is like a magnifying glass that allows you to identify all that is useful or useless in your weight loss diet. It also helps you not to overstretch.
- Plus, whether it's a notebook or an app, it helps keep track of your weight, clothing size, and fitness progress. Those who regularly track their weight also have a better chance of losing weight over time.
Step 3. Get help
Losing weight is not easy, especially if you have been trying or thinking about losing weight for a long time. A support group can help you build self-confidence, keep you motivated, and achieve your goal.
- Ask friends or family if they would like to accompany you in your weight loss treatment. You can agree to eat together or find fun and dynamic things to do together. You will be more likely to stick to your diet if you follow it with a friend.
- Consider joining an online group or forum to meet other people who are trying to lose weight. There are those who would like to lose weight without exercising because they don't like sports or because they can't do it.
Method 3 of 3: Workout Without Going to the Gym
Step 1. Use video or DVD
If you don't like going to the gym or going out for a walk or a run, try using an online exercise video or DVD to get you closer to physical activity.
- Both options are quite inexpensive, or even free. In addition, they are suitable for all skill levels and needs.
- Do a research to see which ones are more fun and suitable for your fitness level and to see if they require the use of equipment.
Step 2. Do bodyweight exercises
You can practice muscle strengthening, toning and building muscle mass at home. There is no need for special machines or weights to perform most of these exercises.
- Consider bodyweight exercises to build muscle at home. You can try pushups, sit-ups, triceps, lunges, and abs.
- Some household items can act as weights. Try using a bottle of water or canned beans. For example, use them when doing bicep flexes or side raises.
- You may also want to consider purchasing a low-priced set of dumbbells or bands so you can do a wider variety of exercises at home.
- Aim to do 20 minutes of muscle strengthening 2 or 3 times a week.
Step 3. Go for cardio training
There are a number of cardiovascular exercises that you can do at home or wherever you like. Many are low-cost or free and don't require you to go to the gym.
- Walk or jog on the street, on an outdoor track or in the park. Enjoy the outdoors while exercising. If the weather is bad or you don't have a safe place to walk, try doing it in a shopping mall.
- You can also take a bike ride in your neighborhood or along a scenic trail.
- You should get 150 minutes of moderate-intensity exercise every week.
Step 4. Walk more
If you don't have time to plan for physical activity or you don't like it, try walking more often each day. The more you move, the more calories you burn.
- Think about the various ways you could increase your steps throughout the day. You could park further away, choose a longer route to reach your destination, or take the stairs instead of the elevator.
- Also consider moving more. For example, you might do some leg-lifting exercises during TV commercials or when sitting at your desk.
Advice
- Always consult your doctor before making any changes to your diet or lifestyle. He will be able to notify you of any contraindications.
- Remember that in order to lose weight, you need to make a number of changes. You will lose more pounds if you combine diet, exercise and a healthy lifestyle.
- You don't have to go to the gym to lose weight. However, you should exercise every week to promote weight loss and counter the yo-yo effect.
- Don't set unrealistic and healthy goals, but stick to your build and height. Weight doesn't have to be your only concern. Try to keep yourself healthy!
- Drink water before eating to relieve the feeling of hunger.
- Keep a positive attitude and try to take care of yourself and your physical well-being every day.
