woman showing off weight loss

How to lose weight without gym: 9 Proven ways

Lose weight without going to the gym

Losing weight doesn’t have to involve long hours at the gym doing the most strenuous workouts. You can lose weight without going to the gym. It’s much easier to control what you eat than it is to burn calories at the gym. Did you know that it would take about 3- 4 hours of walking just t0 burn 1000 calories compared to a minute or two to decide what to eat? Just by controlling your diet, you can lose weight without going to the gym. Quick and easy right? In this post, we share with you all the small changes you can make to lose weight without a gym. These are simple weight loss tips you can implement today to achieve this goal.


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How to lose weight without gym

1. Portion control.

Portion control allows you to eat everything you want but in moderation and the right amount. Eat too much, you will gain weight and who wants that?


Thanks to industrialization, more food is now more available to use than ever before.  Plates are getting bigger as the serving sizes increase. Due to our exposure to oversized meals, many of us can’t just eyeball the right amount of foods to eat. While clearing your plate as a kid was a badge of honor, it’s not the same as an adult trying to lose weight fast.


One of the best ways to reduce your portion is by serving your food on smaller plates. The smaller the plate, the less food you’ll eat. This common weight loss tip tricks your body into feeling satisfied without the extra calories. If you want to stick to bigger plates, use the half-plate trick. Fill half the plate with vegetables first before any other foods. This way, you don’t have to worry about overeating.


If you still find it difficult to control your portions, then consider counting calories. You can determine exactly how much you need to eat daily to start losing weight. When counting macros you’ll know just how much carbs, protein, and fats you need to eat, no second-guessing yourself.

Healthy plate of food

2. Learn how to create a healthy plate.

A healthy plate of food isn’t just for kids. Even as an adult, your plate shouldn’t just be full of carbs and protein. Include all macros on your plate to avoid overeating. Make sure your plate has enough healthy carbs, protein, vegetables, and fruits at all mealtimes.


Choose complex carbs over simple carbs. Unlike simple carbs that are often ultra-processed,  complex carbs take longer to break down providing a steady supply of energy. Swap out refined carbs such as breakfast cereals for some oats and you’ll find that you stay fuller for longer.


High-protein foods such as chicken and meats are a must-have for anyone trying to lose weight. These foods keep you full for longer in addition to boosting your metabolism. However, for weight loss, you want to opt for lean cuts. Include these foods in all your meals starting with breakfast.


High-fiber foods are another great weight-loss food that should be on your plate. These foods form a sponge-like substance in your stomach that slows down the digestion of food. As a result, you feel full for longer.  Legumes such as beans, peas, and lentils make for nice lunch or dinner. Add in some nutrient-dense vegetables such as broccoli for a satisfying meal.


Since childhood, we have been told about the importance of vegetables in our diet. As an adult, this still remains, you should always have veggies on your plate. Not only are they incredibly low in calories but they’re also very nutrient-rich. When you’re trying to lose weight, veggies are of the best ways to prevent overeating.  You can eat as much as you want without having to worry about the added calories.

woman with glass of water

3. Drink enough water every day.

Hydrate, hydrate, hydrate. Sometimes, the hunger you feel is not hunger but thirst. As adults with busy schedules, staying hydrated is not always given the priority it deserves. When you’re trying to lose weight without the gym, water can help you learn you avoid overeating. Drink some before and after a meal.


When tempted to reach out for a snack, drink water instead.  A simple trick to ensure you drink enough water is to have a bottle near you. Make it as accessible as can be and you’ll find yourself drinking more water. If you don’t like the taste of plain water, a splash of apple cider vinegar or lemon will help.


4. Avoid snacking in between meals.

One of the best tips I read from the book “Why French women don’t get fat” is to stop snacking in between meals. This small change is a great way to get in tune with your hunger signals. So many of us tend to snack not out of hunger but out of boredom. By cutting out snacks, you also cut out unnecessary calories. While a can of soda midday might not seem like a calorie-dense snack, the problem is that you’re more likely to have another at lunch and then another in the afternoon. If you really must snack, opt for these weight loss fruits instead.

different types of sweets

5. Reduce the amount of added sugar.

It’s no coincidence that foods high in added sugar tend to be very high in calories. Despite how tempting a box of baked treats might be, having these foods regularly can lead to weight gain. To help you achieve your goal, take a step back and cut back on the amount of high-sugar foods you consume.


Cut back on the drinks too. Drinks such as soda, yogurts, fruit concentrate only make you want to eat more and more. Their high-sugar content means one can of soda is never enough, you find yourself craving for another and another. An endless cycle of high-calorie foods with absolutely no nutritional benefit whatsoever.


6.  Keep food out of sight.

Out of sight, out of mind, these don’t only apply to humans but also food. Having food around you and within reach will only make you want to eat more. This is one of the strategies Google used to help its employers lose weight. When food is easily accessible to you, you will find yourself eating more out.


Keep your most tempting foods on the upper-most shelves. Make it time-consuming to reach these foods, you will find that you will eat them less and less. A key reason why many weight loss tips will often advise you to throw out any junk food. You’re less likely to crave unhealthy foods. Besides, the added effort of going to buy the food will make it harder for you to want to eat them often.


Use the reverse to help you develop better-eating habits. If you find it hard to eat healthier snacks, have them around you. Keep an apple or some nuts and seeds close by. When you feel hungry, you will naturally want to opt for these as they’re within reach.


7. Don’t cut out any food groups

The Mediterranean diet has been voted as one of the best diets in the world year after year. One of the reasons it’s so beginner-friendly is that it doesn’t limit any food groups. Contrary to popular belief, cutting out certain foods will not help you lose weight but only make you crave them more.


Unless you’re following a strict diet such as the ketogenic diet that only allows a low-carb diet. Don’t cut out food groups from your diet to lose weight. You will often find yourself binging on these foods after some time as your brain considered it a reward. Avoid this restrictive binge cycle by eating all foods in moderation.


8. Keep a food diary?

Ever found yourself wondering why you’re gaining weight when your diet seems so healthy? It seems like you eat well but the pounds keep piling. Well, relying on your memory is not the best way to evaluate your diet. We tend to forget the little things that make all the difference. The 2-cans of soda, the birthday cake, the cookies, etc.


The best way to evaluate your diet is to keep a record. Write down everything you eat to better evaluate what you can cut down or substitute for weight loss. If you find journaling hard, opt for apps such as myfitnesspal.


9. Eat mindfully

When was the last time you eat without distractions? Without your phone on one hand or as you watch some YouTube on your laptop. If you can’t remember, it might be time to start eating mindfully. Eating mindfully allows you to enjoy your food more. You will often find yourself overeating when eating distracted as you’re not paying attention to your body signals.

woman stress eating ice cream

10. Avoid stress

Learning how to manage stress is perhaps one of the biggest things you can do when trying to lose weight fast. When you’re stressed, your body is in a fight, flight, or freeze mode, thanks to the stress hormone cortisol. To help you handle the situation better, cortisol triggers your hunger hormone because your body needs extra energy to handle this stressful situation.


What ends up happening is you find yourself seeking comfort in food. This is why a slice of cake always seems like the right choice in stressful situations. Break this stress-food cycle by learning how to manage your stress well. Instead of finding comfort in foods, exercise, meditate, yoga, or journal.


Final thoughts on how to lose weight without gym.

Losing weight without the gym is not only possible it’s doable for most people. Making changes to your diet is one of the easiest ways to lose weight as it’s much easier to control what you eat than it is to spend hours at the gym burning off extra calories.


Some of the changes to make include portion control, including all food groups on your plate, avoid snacking, cutting back on added sugar, and drinking enough water every day. Use these weight loss tips and you will notice the amount of food you eat daily reduce.


Other changes you can make to lose weight without going to the gym include keeping a food journal. Managing stress well, and eating mindfully. Make these changes and you will lose weight without having to exercise

Lose weight without exercise