Read any magazine or website about weight loss and you will undoubtedly come across suggestions like attending boot camp exercises, hitting the gym for daily weight lifting sessions or getting into the habit of early morning runs. While there is certainly nothing wrong with any of these activities, they are not necessary in order to lose weight. In fact, it is possible to lose weight without doing a ton of exercise. Here are five ways to lose weight without going to the gym.
1. Start Eating Breakfast
Many people who are trying to lose weight start the day with good intentions and skip breakfast. While it may seem like a logical choice, this can actually backfire and halt your weight loss attempts. Starting your day with a small but healthy breakfast can actually jump-start your metabolism and help you to burn more calories throughout the day. Says registered dietician Katherine Zeratsky, “Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating.”
2. Eat Smaller Meals More Frequently
In the same vein as the tip above, eating smaller meals on a regular basis can help you to burn through the calories rather than storing them. In the United States, like much of the world, individuals typically eat small snacks or meals during the day and then eat a large meal before going to bed. Shake things up by trying to eat smaller meals five or six times each day, and go to bed without a full stomach.
3. Track Your Daily Calorie Consumption
Ultimately, the only thing that will help you to lose weight is to take in fewer calories than you expend. Most women lose weight on a diet of 1,200 calories per day, but that will differ with your activity level, height and weight. To track your calories, invest in a food scale, use online resources or keep a food diary to record all your meals and snacks throughout the day.
4. Walk More
Although it is not necessary for you to engage in serious exercise in order to lose weight, some light movement can help. Consider making walking a regular part of your day in your commute, as a way to spend time with friends or family or as a way to get to the bank or grocery store on the weekends.
5. Sleep Eight Hours Each Night
Not getting enough sleep can lead to high amounts of cortisol in the blood, which will in turn cause increased stomach fat. Since this is the most dangerous and least desirable type of fat, you should go out of your way to get enough sleep each night. Most adults require eight hours to feel well rested and rejuvenated.
Be sure to speak with your doctor before beginning any weight loss plan. Not only will they be able to give you advice and tips, but they can also recommended a weight loss medication that could give you results in less time. Many medications can supplement a low-calorie diet and get you to a healthy weight faster.