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can you lose weight without running

Can you lose weight without running?

Yes, you can lose weight without running. Weight loss requires you to maintain a calorie deficit. You can do this with your diet only or other forms of exercise that don’t involve running.

 

It takes a calorie deficit of 3500 to lose a pound of fat. With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort to a calorie deficit of 1000 to lose two pounds a week. The best way to achieve this is by eating less and exercising more.

 

Lose weight without running.

Use these tips below to lose weight without running;

1. Eat less to lose weight.

Adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight without running, you need to eat less. Most experts recommend a moderate calorie reduction of at least 500. This way, you still have plenty of calories left to survive on even as you lose weight.

 

Start by cutting out unnecessary calories in your diets such as; junk foods and other empty calories. These foods are high in calories yet contain little nutritional benefit. Also, consider portion control. Use tips such as using your plate as a guide. Fill half the plate with vegetables before adding protein and carbs. Do these, and you will lose weight without running.

 

2. Prioritize nutrient-dense foods.

Eat more protein, fiber, vegetables, and complex carbs. These nutrient-dense foods are great for weight loss as they keep you full for longer. Also, they reduce appetite.

 

Start your day with high-fiber oatmeal instead of the usual sugar-filled bowl of cereal. For lunch, eat beans, lentils, or chickpeas. Add volume to all your meals with vegetables to improve satiety. Whatsmore, as vegetables are low in calories, you can enjoy an extra serving without worrying about extra calories.

 

3. Do these cardio exercises instead.

Cardio is any physical activity that gets your heart rate up. The good news is running is only but one of the many cardio workouts you can do to burn fat fast. Did you know you burn as many calories in 30-minutes jumping rope, as you would running?

 

Cardio workouts such as walking, boxing, jump rope, swimming, cycling can also help you burn calories. Also, consider indoor workouts such as; stationary bikes, recumbent exercise bikes, elliptical machines, or rowing machines that are just as good.

 

If you struggle with a busy schedule, consider high-intensity interval training. These workouts take only 30-minute to complete yet are just as effective at burning fat.

 

4. Try weight training 

Strength training exercises build, strengthen, and tone muscles. The more muscle you have, the more calories you burn. These are a great option if you hate running. Besides, with strength training, the fat-burning continues even after your workout. Consider compound exercises to get the most out of your weight training session. Compound exercises such as; squats and deadlifts allow you to exercise multiple muscle groups simultaneously. Aim for progressive overload, increase your weights gradually for best results. If you’re a beginner, work with a trainer to avoid injury.

 

Can you lose weight without running?

It is possible to lose weight without running. Opt for other exercises to burn calories or maintain a calorie deficit with diet only.