How To Lose Weight Without Gym

The gym is the ultimate “frenemy.” You love it for that unbeatable post-gym high that boasts swollen muscles, an energized body, and a self-satisfied feeling. You hate it for the sheer effort it takes and the pain it brings, not to mention the guilt that follows if you get off track.

A skipped workout leaves you remorseful, promising yourself that tomorrow will be different. Skip a week and the excuses begin to flow. Skip a month and you may feel like you’ve consumed so many blocks of Velveeta cheese and sunk so low in the couch cushions that you’ve reached the point of no return.How To Lose Weight Without GymThere’s hope for those of you riddled with guilt. The gym is a great tool to stay fit and lose weight, but it’s not the only way. Here are five non-gym techniques that will help you shed pounds.

 

1. Make water your go-to

Appetite and thirst are regulated through the same part of the brain, leading you to think you’re hungry when you really need a glass of water. Beat the confusion by drinking a glass of water and waiting 15 to 20 minutes to see if your hunger vanishes.

Not only is water the cure for unnecessary snacking but a recent study found that drinking 16 ounces of water before every meal assists in weight loss. Water fills your stomach making you feel full faster. Bonus benefits include clearer skin, improved digestion, and liver support, allowing your body to better metabolize fat.

2. Focus on food

As a general rule of thumb, weight loss is based on 75% diet and 25% exercise. Skipping the gym is less impactful than a fast food binge, so rather than tormenting yourself over a skipped workout, focus on eating less and eating healthy. “You can’t out-exercise a bad diet,” says Shawn M. Talbott, Ph.D., a nutritional biochemist and former director of the University of Utah Nutrition Clinic.

“More than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. It’s much easier to cut calories than to burn them off.” According to Dr. Talbott, you should eat 10 calories per pound of body weight for a healthy diet that retains muscle and keeps your metabolism up.

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