How To Lose Weight Fast Without Gym?

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    If you don’t like the idea of sweating it out in the gym or you find pumping iron too mundane, you are on the right page! You can be a fitness enthusiast without being a gym buff. Many weight-loss strategies can help you get a fit and lean body without the hassle of going to a gym. Check out the top tips to lose weight and reach your fitness goals.

    Must Read: Non-Surgical Weight Management Solution

    Top 20 Tips To Lose Weight Without Gymming

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

    1. Take Adequate Rest:

      Studies show that a good amount of sleep is crucial for the body’s optimal functioning. If you feel 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 hunger and satiety.

    2. Chew Your Food Well:

      Chewing well will help you reduce your overall food intake and improve your digestion. Studies show that fast eaters are more likely to be obese than slow ones.

    3. Increase Your Protein Intake:

      Protein consumption keeps you full for long, reduces the hunger pangs, induces satiety and decreases your calorie intake. Consuming a protein-rich diet will improve your body composition by helping you build muscle mass.

    4. Keep Yourself Hydrated:

      It is imperative to drink plenty of water to flush out toxins, improve digestion and enjoy a feeling of fullness. So, have a water bottle handy and keep sipping regularly.

    5. Avoid Intake Of Refined Carbohydrates:

      Refined carbohydrates add unwanted calories that add inches to your waistline. Avoid processed and refined carbs, and eat whole grains instead.

    6. Play A Sport:

      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 minus boredom.

    7. Consume More Fibre:

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

    8. Eat Mindfully:

      Paying attention to what you eat without distractions will help you manage food portions and watch your calorie consumption. You are most likely to consume extra calories while using electronic devices, and it can lead to a significant weight gain in the long run.

    9. Manage Your 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 practising yoga, meditation and other relaxing techniques.

    10. Maintain A Food Journal:

      Noting your calorie intake as often as possible will help you identify your eating patterns, maintain daily calorie consumption and make changes in your meal plans to reach your goal weight faster.

    11. Avoid Intake Of Sugary Drinks:

      One of the simplest ways to lose weight is to limit your sugar intake. Avoid consuming empty calories in the form of aerated sugary beverages that have zero nutrients. Drink fresh fruit or vegetable juices instead.

    12. Reduce Your Portion Size:

      Portion control can help prevent overeating, especially if you eat unhealthy foods. Stick to small servings or use small plates.

    13. Munch On Healthy Snacks:

      If you feel those midday hunger pangs, eat healthy snacks such as nuts or seeds, which are good sources of omega-3 fatty acids and fibre.

    14. Cut Down On Alcohol Consumption:

      Alcohol consumption causes many health complications, including obesity. It is best to consume it in moderation to lose weight. Ensure that you limit it to special occasions and instead choose healthier beverages.

    15. Avoid Ingesting Diet Foods:

      Do not fall prey to an unhealthy diet sold as low-fat foods loaded with artificial sweeteners and chemicals.

    16. Binge On Soups And Salads:

      You can cut down on your carb intake by starting your meal with a delicious soup or munching on a large helping of salad to enjoy a hearty lunch or dinner and reducing your daily calorie intake.

    17. Opt For Aerobic Workouts:

      Add aerobic exercises to your daily routine to get your heart pumping each day and reach your ideal weight and health goals.

    18. Have A King-Size Breakfast:

      Many studies show that skipping breakfast is bad for your health, and you are likely to end up consuming more calories later in the day. Instead, eat a wholesome breakfast to energise your day.

    19. Consume Six Small Meals A Day:

      Instead of having three large meals switch to six smaller meals to boost your metabolism and accelerate your weight loss.

    20. Follow An Active Lifestyle:

      If you don’t have time for working out or don’t particularly enjoy it, try to increase your daily step count. The more physically active you are, the more calories you will burn. You can do this by taking the stairs instead of an elevator, running errands or playing with your kids outdoors.

    Must Read: 7 Days Indian Diet Plan for Weight Loss


    Minor lifestyle switches and healthy dietary changes can make a huge difference in managing your weight. However, if the above tips do not seem to be working, it is time to seek professional help. For personalised 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... Read More

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