Who Else Wants to Lose Weight Without Going to the Gym?

by | Mar 28, 2021 | Weight Management and Nutrition

Visiting a gym regularly is a great way to lose weight, but there are alternatives. You can design your own program for shedding extra pounds.

Maybe your local gyms are too expensive or too far away. Maybe you’re uncomfortable working out in public or tired of waiting in line for a treadmill.

As long as you’re willing to practice healthy lifestyle habits, you can shape up anywhere.

Start by taking a look at these ideas for daily routines that will help you slim down.

Working Out Without a Gym:

1. Hire a trainer. If have little experience exercising, you might want to work with a trainer to learn proper form and avoid injuries. There are also many videos online with detailed instructions for yoga or plyometrics.

2. Equip your home. While you can tone up using just your body weight, you might appreciate more variety. Shop for gear that matches your budget and available space. That could mean an indoor pool or a jump rope.

3. Head outdoors. Wherever you live, you probably have at least a few months when it’s comfortable to play outside. Take advantage of the sunshine and natural scenery.

4. Play a sport. Maybe you need some competition to keep you interested. Schedule a weekly tennis date with a friend or join a volleyball league.

5. Go for a walk. Taking more steps adds up. Start out gradually with a stroll around the block and work your way up to a weekend hike.


Eating to Lose Weight:

1. Consume more fiber. Would you like to eat more food while still cutting down on calories? It may be possible if you pick items high in fiber. As a bonus, fiber can help you manage your blood sugar, lower cholesterol, and live longer.

2. Increase your protein. Foods rich in protein can suppress your appetite so you eat less. Smart choices include fish, low fat dairy products, eggs, beans, and legumes.

3. Focus on whole foods. There’s growing evidence that processed foods like cake and chips are a major factor in becoming overweight. In addition to their empty calories, they may trigger your body to store more fat.

4. Drink water. Staying hydrated boosts your metabolism and makes you feel full. Carry a water bottle around with you so you can sip throughout the day.

5. Cook at home. Preparing meals at home gives you more control over the ingredients. Cut down on sugar and salt by enjoying family dinners and brown bag lunches.

6. Dine mindfully. If you pay attention to your food, you’re more likely to notice when you’re full. Sit down and chew slowly.


Other Lifestyle Habits for Losing Weight:

1. Sleep well. Insufficient sleep can make you gain weight. Aim for at least 7 to 8 hours of sleep a night. Go to bed at the same time and turn off all electronic devices at least one hour before retiring.

2. Manage stress. Chronic tension can also be fattening. Call a friend when you need to talk. Find relaxation practices that work for you. You might play a musical instrument or take a warm bath.

3. Weigh in daily. You might have grown up with warnings to avoid the bathroom scale if it makes you uncomfortable. However, experts today often suggest daily weighing because it makes you feel more accountable.

4. Stay active. Maximize the hours in between workouts. Take the stairs instead of the elevator. Tend to your garden or paint the trim on your home.


There are many places besides the gym where you can get some exercise. Combine regular exercise with other healthy habits to reach your weight loss goals and stay fit.


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