The weight-loss industry is full of ideas, some crazier than others. This can make losing weight a confusing struggle especially if you’re not a fan of working out. Help is at hand – our Nutrition experts have put together 10 weight-loss tips that don’t involve a single workout.
Follow these simple yet effective tips and you’ll notice a difference without counting calories, suffering hunger pains or having to visit the gym.
How can you lose weight without hitting the gym?
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1. Plan weekly meals in advance
It’s easy to eat healthy without obsessing about your diet. Simply plan weekly meals then take a list to the supermarket and stick to it. You won’t be tempted with unhealthy foods lurking in your kitchen cupboards. Instead, boost your intake of healthy fiber-rich foods including vegetables, salad and fruit.
2. Eat more protein
Replace breakfast cereal with eggs or eat regular light meals based on lean chicken to increase your protein intake and boost your metabolism. This helps you burn calories more efficiently. Eating healthy protein also eliminates the desire for snacking in between meals. If getting enough protein from your diet is difficult, we suggest supplementing with a good-quality protein powder.
3. Drink more water
This is effective in three ways. Firstly, it’s easy to confuse thirst with hunger. If hunger pangs strike between meals, try drinking a glass of water. Secondly, drinking water increases the metabolism by helping you burn more calories and, finally, drinking a large glass of water 20-30 minutes before a meal means you’ll eat fewer calories.
4. Drink green tea and coffee
Green tea is full of powerful catechins, a type of antioxidant. These work with the caffeine in green tea and enhance fat burning. Good quality coffee is high in antioxidants, and the caffeine content can boost metabolism and promote fat burning. If coffee isn’t your drink of choice, then up your caffeine intake with fat burning supplements such as CLA.
5. Stress less and sleep more
Living a stressful life increases cortisol levels in your body, which can lead to increased hunger. Take a careful look at your work-life balance and find ways to reduce your stress such as practicing mindfulness and meditation. This, in turn, leads to a better night’s sleep. It’s easy to underestimate the importance of sleep for both health and losing weight. Poor sleep has been linked to a 55% increase in the risk of adult obesity.
6. Try intermittent fasting
Some short-term studies show that having days when you fast totally or reduce your calorie intake to a minimum is as effective for weight-loss as going on a continuous but boring low-calorie diet. It’s easy to fast for one or two days a week if you know that tomorrow you can eat as normal. It’s also thought that intermittent dieting reduces the loss of muscle mass which can be an unwelcome side-effect of long-term diets. Another pain-free way of fasting intermittently is to follow the 16:8 routine. Fast for 16 hours including the time you are asleep and ensure your calorie intake takes place within the remaining eight. If you’re worried about your intake of vitamins and minerals while fasting, then consider vitamins tailored to your needs.
7. Take supplements
Studies are beginning to show that the fiber glucomannan has some effect in losing weight. This and similar fibers such as guar gum and alginate absorb water and expand in your stomach, making you feel fuller for longer. When you feel full, the temptation to eat more calories is reduced.
Turmeric is delicious in curries but also plays a role in losing weight. It’s primary antioxidant, Curcumin, is a powerful anti-inflammatory that is believed to lessen the inflammation associated with obesity thus helping with weight- loss.
Ashwagandha is an Indian herb that contains antioxidant steroidal alkaloids and lactones. It’s believed to boost diets by helping the body cope with and fight stress.
You may also consider the use of weight- loss pills like CLA, which contains caffeine to boost metabolism and promote fat burning.
8. Have more sex
Sex with is great news for both your physical and emotional health. Studies show that active sex burns more calories than walking and can certainly be counted towards your weekly quota of exercise.
9. Dance (or cycle, swim, climb or walk!)
Take up activities to replace working out at the gym. Walk for an hour every day– whether it’s in one block or spread out throughout the day. Dust off your bicycle, take up skating, swim or join a dance class. Or, simply give your house a vigorous cleaning. Any aerobic exercise not only burns calories, but also helps improve your overall physical and mental health – leading to less stress and a better night’s sleep. Aerobic exercise is also effective in burning off the excess fat that collects in the stomach and around vital organs.
If formal exercise in any form doesn’t appeal, then be creative about your calorie burning. Volunteering gives to your community while being a great way to meet people. Choose your form of volunteering wisely and you can also burn off those calories. Volunteer at a dog shelter or animal sanctuary, run an activity or sports club for kids or help out at an old people’s home.
The bottom line
While there is no getting away from the fact that exercise is a vital component of any weight- loss regime, there are many alternatives to consider if you really can’t face the dreaded workout sessions at the gym. The trick is to always go for a slow but steady loss of weight that can be maintained while remaining healthy.
Looking for high-quality vitamins to support your weight- loss journey? Get started with our nutrition consultation and we’ll pair you with a Nutritionist to help keep you on track.