How To Lose Weight Fast Without Gym?


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    If you don’t like the thought of burning those calories in the gym or sticking to an exercise regimen but still want to lose weight without exercise—this article is just for you. Honestly, exercise is not the only way to get slim or burn fat. Many weight-loss strategies can help you get a fitter and leaner body without the hassle of going to a gym.

    Let us explain the top at-home workouts to lose weight and everything else you need to start your fitness journey.

    Must Read: Non-Surgical Weight Management Solution

    Top 20 Ways to Lose Weight Without Going to Gym

    We have uncovered some weight loss secrets that can help you drop those extra kilos with easy lifestyle swaps, moderate physical activity, and dietary changes. Learn how to lose weight without a gym, using these top 20 scientifically-backed ways, relatively faster than you expect:

    1. Take Optimum Sleep:

      Studies show that a good amount of sleep is crucial for the body’s proper functioning. If you are sleep-deprived, you are more likely to binge on unhealthy foods. Also, if you don’t get quality sleep, your body disrupts the production of the hormone ghrelin and leptin associated with decreased satiety.

    2. Chew Your Food Thoroughly:

      Thoroughly chewing food will help you slow down your overall food intake and eventually reduce your hunger. Studies show that fast eaters are more likely to be obese than slow eaters.

    3. Include More Protein In Your Diet:

      Protein keeps you full for long, reduces the feeling of hunger, induces satiety, and helps you eat lesser calories. Adding protein to your diet will help you manage weight without the need for exercise.

    4. Keep Yourself Hydrated:

      It is imperative to stay well hydrated as it helps eliminate toxins, keeps you full, and helps you debloat. So, have a water bottle handy and keep chugging water regularly.

    5. Avoid Refined Carbohydrates:

      Refined carbohydrates add unwanted calories that increase weight. Avoid processed and refined carbs, and eat whole grains instead.

    6. Join A Club:

      Instead of having a gym membership, join a sports club to have fun while doing physical activities. You can also join a dance, yoga, or hobby class to burn those extra calories and maintain fitness without feeling like an obligation.

    7. Eat More Fiber:

      Eating foods rich in fiber helps induce satiety while reducing your daily calorie intake.

    8. Eat Mindfully:

      Eating mindfully and paying attention to what you eat without distractions will help manage food portions and eat fewer calories. You are most likely to consume extra calories while using electronic devices, and it can have a significant impact on your weight in the long run.

    9. Avoid Stress:

      Stress can build up the amount of cortisol hormone in the body, resulting in frequent hunger pangs and cravings for high-calorie foods. It is important to manage stress and keep it at bay by practicing breath work, yoga, meditation, and other relaxing techniques.

    10. Maintain A Food Journal:

      Keep a food journal to log food as often as possible. This log will help you identify your eating patterns, maintain daily food intake, and make changes accordingly to reach your goal weight faster.

    11. Eliminate Sugary Drinks:

      One of the simplest ways to lose weight is to limit sugar intake. Avoid sugary drinks which are void of nutrients, and drink fresh fruit or vegetable juices instead.

    12. Serve Unhealthy Foods On Smaller Plates:

      Portion control can help avoid overeating, especially if you eat unhealthy foods. Stick to small serving sizes if you are ordering from a restaurant or serving in smaller plates when at home.

    13. Eat Healthy Snacks:

      If you feel those midday hunger pangs, eat healthy snacks such as nuts or seeds which—a good source of healthy fats and fiber.

    14. Cut Down On Alcohol Consumption:

      Alcohol is full of calories, and it is best to consume it in moderation to lose weight. Ensure that drinking is restricted to only special occasions and instead choose healthier alternatives to alcohol.

    15. Avoid Diet Foods:

      Do not fall prey to unhealthy foods disguised as diet foods loaded with artificial sweeteners and chemicals.

    16. Size Down On Certain Meals:

      You can size down on certain meals to trick your brain into thinking it is consuming more calories and maintain your daily calorie intake.

    17. Get Your Heart Pumping With The Aerobics:

      Keep moving to get your heart pumping each day as it will help manage your weight and prevent unwanted gains.

    18. Don’t Skip Breakfast:

      Many studies show that bailing on breakfast is bad for your waistline and you usually end up consuming more calories later in the day. Instead, eat a large breakfast and a small dinner.

    19. Know When To Snack:

      Avoid mindless snacking while watching TV or doing any task. Often brain gets dehydrated and confuses drinking with hunger. Plan your snacks and avoid eating directly from the box.

    20. Increase Your Daily Steps:

      If you don’t have time for the workout or don’t particularly enjoy one, try to increase your daily step count. The more you move, the more calories you will burn. You can do this by taking the stairs instead of an elevator, moving around during TV commercial breaks, or simply by taking long walks to your destination.

    Must Read: 7 Days Indian Diet Plan for Weight Loss


    Minor lifestyle habits and healthy dietary changes can make a huge difference in managing your weight. Some of these have nothing to do with breaking a sweat in the gym or following a strict dietary regimen. Remember not to try all of these at once and get overwhelmed. Try following one or two first, stay consistent, and track your progress before adopting the next technique.

    For personalized weight loss services from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Do not forget to like and share this article!

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

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