Thousands of people prefer to go to the gym to achieve their goal of a fit and healthy body. But not everyone can go to the gym for many reasons. One, the cost of the gym can be unaffordable for many people. Two, not everyone can hit the gym regularly. Three, not everyone can find a gym near them. Does that mean you can not reduce your weight if you can not go to the gym? Of Course not. You can definitely lose weight at home. I myself know some people who have reduced pounds of their weight without going to gym. And with the help of their advice and some tried and tested methods I have curated this blog to tell you how to reduce weight without gym.
What causes weight gain?
Before solving any problem it is important to know what is causing that problem. The same goes with weight gain. There can be certain reasons for weight gain.
- Some people are genetically more susceptible to weight gain and obesity.
- Processed foods that are hard to resist are the prime reason that you put on weight.
- Addiction to food can be a major cause. This especially applies to sugar-sweetened, high-fat junk foods which stimulate the reward centers in the brain.
- Aggressive marketing techniques mislead the children making them more prone to eat unhealthy food.
- High insulin levels and insulin resistance are linked to the development of obesity.
- Excessive sugar intake is the main cause of obesity.
- Some medical conditions like thyroid and PCOS affect the weight.
How to lose weight without gym?
You can lose weight without going to the gym but you can’t lose weight if you do nothing. What we are talking about here is not some miracle. You absolutely have to put efforts if you wish to achieve a healthy body. Changing your lifestyle is the key to reducing weight without going to the gym. You have to follow a disciplined routine. Plan out a program for yourself considering the points that I’m about to mention.
Adjust your sleep cycle
People these days prefer to be a late night owl than being an early bird. The old saying, “ early to bed and early to rise makes a man healthy, wealthy and wise.” is not just talk. Fixing your sleep cycle improves your digestion and hence helps to maintain your weight. Decide a time to sleep and to wake up and follow it strictly.
Drink water more often. It is a proven fact that keeping yourself hydrated helps to reduce weight. If you consume water before your meal it will suppress your appetite and ultimately will reduce your calorie intake. Drinking adequate amounts of water everyday is also beneficial for your skin.
Eat more protein and fiber
Add protein rich food to your diet like yogurt and egg white. Protein is necessary for growth and efficient metabolism. It can also increase the feelings of fullness and delay hunger. Fiber on the other hand is present in fruits, vegetables, legumes and whole grains. Fibers are digested slowly increasing food tracksuit time and nutrient absorption. Fiber prevents constipation and increases fullness.
Don’t skip your meal
People often try dieting in a different way and skip their meals. However skipping meals adds to your weight mismanagement. Instead of that try to replace it with a healthy meal. There is a saying, “ have breakfast like a king, lunch like a common man and dinner like a poor”.
Reduce sugar intake
A person with a sweet-tooth is more prone to obesity. Replace your normal sugar with honey or brown sugar. You can also use any other sweetening agent that has less calorific value. I once heard an interview of Jennifer Lawrence in which she was saying that to reduce her weight she cut sugar entirely from her diet and she could see the results in just 10 days. Although it’s not as easy as it sounds.
Decide the time of your meals
Decide at what time you are going to eat and try to stick to that. Avoid eating anything high in calories after 8 pm. The reason behind this is our body is physically least active during the night and this leads to improper digestion of food and eventually weight gain.
Use smaller plate
I once read a book named IKIGAI. It talked about a village in Japan where the average lifespan of people is 100 years. One of the methods mentioned in the book is the use of smaller plates. Another one was that they eat until their belly is 80% full and they never eat to 100% of their appetite.
Exercise is a must. You don’t have to push yourself too hard but do a little bit of exercise daily. Workout with a proper diet will accelerate your weight loss. Jogging, skipping or yoga can be a great option. Playing light sports like badminton can help a lot.
Read Our Blog Post 10 Weight Loss Exercises For Girls at Home
Since now you know how to reduce weight without gym you are all set to go. Find out what suits you and outline a program accordingly. Stick to the plan, don’t let anything weaver you. Weight loss can not be achieved in a short span of time. You need to have patience and perseverance. Stay active, eat healthy and keep yourself motivated.