woman tired after workout

Want to lose weight without running? Do These

Lose weight without running

Running is considered one of the most popular cardio workouts. Whether you love it or hate it, you cannot deny the fact it’s one of the cheapest forms of exercise. All you need is a good pair of shoes and some time on your hands to get started.  However, despite the many advantages running is not always suitable for everyone. It is a high-impact workout with a high injury risk that can lead to joint pains. If you’re trying to lose weight with bad knees, running is definitely out of the question.


Thankfully, running is not the only cardio workout you can do to lose weight. Consider other cardio workouts such as rowing machines, jumping rope, swimming, or light walking to lose weight. These workouts are just as effective when it comes to burning fat if not better. In addition, to lose weight without running, focus on making the right diet changes. Start by creating a daily calorie deficit, eat more protein foods, increase your fiber intake, limit processed foods, and eat more fruits and vegetables. In this post, we share with you how to make these changes to lose weight without running.


Please note that this post may contain affiliate links. Read my full disclosure here.

woman jumping rope

How to lose weight without running

1. Do these cardio exercises instead.

Cardio is any activity that gets your heart rate up. While doing cardio exercises you will notice your heart beating faster as you start to breathe heavily. The good news is running is only but one of the many cardio workouts you can do to burn fat fast. Workouts such as walking, boxing, jump rope, swimming, cycling will also help you lose weight. You can also choose indoor workouts such as stationary bikes, recumbent exercise bikes, elliptical machines, or rowing machines.


Did you know you can burn as many calories in 30-minutes jumping rope as you would on a run? To lose weight, aim to get your cardio in several times every week. If you’re short on time do some high-intensity interval training aka HIIT workouts. With this type of workout, alternate between short periods of intense exercise followed by a short recovery period. This allows you to make the most use of your limited time.


2. Lift some weight.

Unlike cardio exercises such as swimming that burn fat fast, with weight training the effects are long-term. Strength training exercises build, strengthen, and tone muscles. The more muscle you have, the more calories you burn. Besides, with strength training, the fat-burning continues even after your workout. To get the most out of your weight training session, consider compound exercises. Compound exercises such as squats and deadlifts allow you to exercise multiple muscle groups at the same time. When you squat, your glutes, calves, and quads are all engaged.


Keep in mind that for your strength training, you want to aim for progressive overload. Work towards increasing your weights gradually as you exercise.

woman eating food

3. Create and maintain a calorie deficit.

To lose weight without running, understand that exercise is only about 20% of the equation with diet being the major determinant. Weight loss occurs when you eat less than your body burns creating a deficit. The goal is to create and maintain a moderate calorie deficit of at least 500 calories daily. This will allow you to lose about a pound every week with a 3500-calorie deficit.  Calories refer to the amount of energy we get from each food consumed.


Our bodies need different amounts of calories to maintain, gain or lose weight. This is determined by factors such as age, sex, height, weight, and lifestyle needs. Someone with an active lifestyle whose constantly on their feet needs more calories than someone with a desk job that keeps them sitting for hours. Use this basic online calculator to determine how many calories you need to start losing weight. Once you have your number, ensure all the foods you at daily are within this caloric amount to maintain a deficit.


4. Eat more protein

To lose weight without running, increase your protein intake. High protein foods such as tuna, shrimp, pork, bison, eggs, lean cuts of turkey should be part of your daily diet. What makes these protein foods so good for weight loss is that they’re able to keep you full for longer. You feel satisfied faster, reducing your appetite and the number of calories consumed.  A recent study showed that starting your day with a high protein breakfast can reduce the number of calories consumed throughout the day by as much as 441-calories.


This is why high-protein diets are so successful when it comes to weight loss. It is recommended that adults aim to eat at least 46g to 56g of protein daily. Add protein foods to all your meals and snacks to ensure you’re eating enough of this weight-loss food.

Bowl of lentils

5. Eat more fiber.

Just like high-protein foods, fiber foods such as avocados, prunes, broccoli, kidney beans, lentils, peas, and other foods are just as effective for weight loss. These food slow down the digestion of food keeping you full and satisfied for longer. Besides, with high-fiber legumes, you’re not only getting great fiber content but protein too. Adding these high-fiber foods to your diet is a great way to prevent overconsumption of animal protein. Instead of having tuna and shrimp at lunch and dinner, swap one with some kidney beans instead. It is recommended that adults aim to eat at least 25g to 35g of fiber daily. Making small changes such as having legumes as part of your lunch or dinner is a great way to meet this requirement.


6. Eat more fruits and vegetables.

When it comes to vegetables, most people tend to think of their benefit in terms of the minerals and vitamins they provide. However, when you’re trying to lose weight without running, eating more vegetables is a great way to add volume to your meals. Most vegetables are low in calories, eat as much as you want without worrying about extra calories. Eat more vegetables such as spinach, kale, asparagus, swiss chard, etc. Fill in half your plate with nutrient-dense veggies fast before any other food groups. This way, you don’t have to worry about overeating.


Did you know that fruits are also great for weight loss? Fruits such as grapefruit, apples, blueberries, melons, etc should be part of your weight-loss diet. Use fruits to satisfy your sweet cravings. Instead of opting for a small slice of apple pie that comes with a whooping 440-calories, choose a sweet yet crunchy apple instead. You can eat 2- 3 apples without having to worry about the extra calories.

baked treats

7. Limit processed/refined carbs.

To lose weight without running, reduce the number of processed carbs in your diet. These foods are high in calories yet come with little to no nutritional benefit. The real danger here is that you end up eating so much to feel satisfied. Because refined carbs are high in calories, this increases your daily calories preventing weight loss. Instead, choose complex carbs.  Complex carbs include foods such as whole grains, fruits, and vegetables.


With these foods, a little goes a long away. Instead of starting your breakfast with several bowls of cereal, opt for sweet potatoes instead. Instead of white bread, opt for whole-grain bread instead. These small changes might not seem like much it makes a huge difference. 100-gram of sweet potatoes comes with only 150-calories, the same amount of breakfast cereal comes with a whopping 379 calories.


8. Mind your portions.

To lose weight without running, be mindful of your food portions. As adults, we often forget that one of the main functions of food is to provide our body with energy aka calories. Depending on your lifestyle, there’s only so much food you need to eat daily. While an oversized serving of each meal might seem normal, your body doesn’t need all that. To lose weight, learn how to portion food correctly. One simple weight loss tip that ensures your serving is correct is to fill half your plate with vegetables. Fill a quarter with carbs and the last a quarter with protein foods.  You can also use smaller dinner plates when serving your food to avoid the temptation of overeating. When eating out, ask for half portions. Use these other techniques and you’ll eventually learn how to measure your food portions correctly.

energy drinks

9. Eliminate liquid calories.

One of the major cons of the modern diet is that most foods are full of added sugar. Even healthy foods such as flavored yogurt or low-fat foods that seem healthy are also full of added sugar. More so with liquid calories such as energy drinks, milkshakes, fruit concentrates, sodas, etc. When you’re trying to lose weight, you have to reduce the amount of added sugar in your diet as it has been shown to increase appetite. You will often find yourself drinking several cans of soda to feel satisfied. That is the danger with these liquid calories. They can easily throw off your weight loss goals plans. To lose weight, you have to eliminate these beverages from your diet.


Lose weight without running