How one can lose weight without going to the gym Just Use This?

You do not have to go to the gym to lose weight. I am proof of this. I haven’t been to a gym in almost 10 years and have lost 50lbs.
There is no one right way to lose weight but it all still comes down to one scientific formula: calories in has to be less than calories out.
This means you need to be taking in less calories than you are expending. This can be accomplished a few different ways:
  • Find out your metabolic rate (the amount of calories your body burns in a typical day + your standard activity level) and then eat less than that number. I’ve always used Scooby’s Workshop Calorie Calculator
  • to find this number as it seems to be the most accurate and gives you options and advice based on your goals. From here you can use an app like MyFitnessPal to track your calorie intake each day. Do not go too low. To lose 1lb per week, you would eat 500 calories less than your calorie expenditure. Much of this will also be dependent on your starting size. If you are heavier, your daily calorie expenditure will be higher and you can drop a little lower. It’s not recommended to drop below 1200 calories per day unless directed by a doctor.

  • Allow Yourself a Treat, Daily. First off, don’t put “good” and “bad” labels on food. This is so hard because anyone who has ever dieted likely has engrained this idea that foods like ice cream or chips are bad. In reality, it’s not that they are some terrible, horrible thing that will send you spiraling and halt your weight loss… unless you eat a lot frequently. Instead, I’ve found it easiest to allow myself something I really want everyday. Sometimes it’s something sweet like a cookie or sugary cereal, and sometimes it’s a small portion of chips. Doing this has allowed me to stop with the labeling and instead use moderation. And then at the end of the week on Friday or Saturday, I’m not tempted to binge on all the chips and cookies because I know I get some each day.
  • Add Exercise to your daily routine. Try adding 30 minutes of exercise to your routine. You can go outside for a walk, run, or bike ride. Or you can use free workout videos from a place like Fitness Blender
to workout from home with little to no equipment. You can also do calisthenics from home like pushups, sit-ups, squats, lunges, and planks for gaining strength. Resistance bands
  • are a great affordable at home piece of a fitness equipment that can help build strength and lean muscle. Note that you cannot out-exercise your diet. Be sure to eat mindfully and for the most part stick to whole foods.

  • Small Changes. One of the things I notice when I talk to people about weight loss is this need to create a huge dramatic change all at once. Doing this goes against a huge number of our personal habits. For instance, if you always eat processed foods, never workout, and rarely drink water but then set a goal to eat no processed foods at all, workout daily, and drink a gallon of water each day, you will likely experience a sense of overwhelming resistance from your brain and body. We all have daily habits that our subconscious mind has set in place and it’s why we do them. Instead of trying to make huge drastic changes, focus on making a small change once a week. Like swapping out your afternoon chips/candy bar snack with fruit, nuts, veggies, etc. once you do it for a week consistently, add another small change, like workout 3 days a week. This gives your brain and your body time to adjust to the new habits you are trying to make without overwhelming it. Because when you get too overwhelmed your brain will tel you to go back to what it knows and is comfortable with (eating unhealthy foods/not working out).

  • Take on a StepBet challenge. This has been one of my favorite ways to make sure I’m moving my body enough each day. You download the app, StepBet and then choose a challenge you want to participate in. They are generally 4–6 weeks. You pay $20-$40 to enter one of these challenges and the money goes into a “pot” with the money from others who joined, but here’s the fun part. If you hit your steps daily for the entire 4–6week challenge you get a share in the total pot. As long as you hit your steps during the challenge, you get your money back and almost always more because the people who don’t complete their steps lose their money. So if you need good motivation to walk, run, or just be more active, what’s more motivational than putting $40 on the line?

  • Intermittent Fasting. Intermittent Fasting (IF) had grown in popularity as a weight loss strategy. It involves not eating for a specific amount of time each day or week. There are different kinds of IF including alternate day, OMAD, 16:8, 18:6, 20:4. I can attest that this method does work. It has been especially beneficial in reducing my overall appetite and cutting cravings.
There are a lot of fad diets out there. I do not recommend these as they are hard to maintain long term and it can be very difficult to try to adjust to a normal diet after being on one of these fad diets.

Instead, focus on eating whole foods, moving your body more frequently, and reducing portion sizes. Remember, the only thing that dictates whether you lose weight or not (not including illnesses) is the calories you consume vs. the calories you expend.

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