11 Easy Ways to Lose Weight Without Going to the Gym

You know you need to slim down, but for one reason or another you’d rather not spend a lot of hours at the gym. Maybe you find it difficult to carve out time to drive there or there’s usually a long line for your favorite machines. Maybe you feel self-conscious because you think your stomach is too big or your muscles are too small.

You can drop pounds without having to buy a gym membership.

Try these strategies for lifestyle changes you can make on your own to reach your weight loss goals.

Exercising Outside of the Gym

There are many places to work out besides the gym. Just look around your home or neighborhood for inviting spots.

Consider these options:

1. Stay home.

Exercise in the convenience of your home. Designing a home gym can be as simple as setting aside a corner for your floor mat and a few props.

2. Go to the park.

Check out what your local park has to offer. In addition to a jogging trail, you may find exercise circuits, a pool, and basketball courts.

3. Walk anywhere.

Walking is an effective and free form of exercise almost anyone can do. Plan your route around local shopping malls or waterfront promenades.

Consuming Fewer Calories

Many studies confirm that changing your diet may be even more important than exercise when it comes to losing weight. While you need daily activity to stay healthy, you can shrink your waistline by consuming fewer calories.

Develop these habits to reduce your calories:

1. Focus on whole foods.

Make natural foods the mainstay of your diet. Replacing processed foods will eliminate most sources of sugar, salt, empty calories, and unhealthy fats.

2. Eat more vegetables and fruit.

Aim for at least 7 servings a day of fresh or frozen vegetables and fruits. Eating a variety of colors will help you to consume a wide range of necessary nutrients.

3. Measure your portions.

Most adults can eat just about anything in moderation. Plus, a sprinkling of M&Ms in your plain organic yogurt may banish cravings that could make you eat a whole bag.

Other Lifestyle Changes for Losing Weight

Many simple and easy weight loss habits often get overlooked.

Maximize the results of your exercise and diet by adding a few of these practices to your regular routine:

1. Manage stress.

Chronic tension can cause inflammation, overeating, and other issues. Learn relaxation practices that work for you. You may enjoy listening to soft instrumental music or getting a weekly massage.

2. Sleep well.

Sleep deprivation triggers weight gain by slowing down your metabolism and interfering with the hormones that regulate hunger. Try to go to bed and rise on a consistent schedule, even on weekends and holidays.

3. Weigh in.

Studies show that adults who weigh themselves daily are significantly more successful at losing weight and keeping it off. Knowing you’ll have to face the scale tends to make you more conscious of your choices throughout the day.

Keep in mind that daily fluctuations are natural and usually related to water weight.

4. Drink coffee or tea.

Unless you’re sensitive to caffeine, you can probably safely consume up to 4 cups of coffee a day, according to most experts. While the effects are modest, caffeine can increase your metabolism and decrease your hunger.

5. Drink responsibly.

Many adults underestimate the number of liquid calories they consume. If possible, avoid soda and choose your cocktails wisely. For example, a Bloody Mary has 120 calories while a Margarita has 740.

You can shed extra pounds and stay healthy without setting foot inside a gym. Exercise regularly, eat less, and make other positive changes that will keep your body lean and strong.

10 Ways to Lose 10 Pounds

Rather than trying to lose a large amount of weight, you’ll have better results if you attack your weight challenge 10 pounds at a time. This is a manageable and believable goal, and you’ll only need to make a couple of small changes to achieve it.

Then you can set another goal to lose another 10 pounds. Just keep going until you’ve reached your weight goal.

Do the minimal amount to lose 10 pounds in a reasonable amount of time. The fewer changes you make, the easier the changes will be to maintain.

The fewer changes you make, the more changes you can make in the future. If you use every trick and tactic right out of the gate, you’ll run out of tools to use in the future.

Lose 10 pounds with the minimal amount of stress and effort:

1. Drink fewer calories.

If you drink calorie-containing drinks, it’s easy to consume a lot of calories without your awareness. Switching to water is an easy way to save yourself several hundred calories each day. You can flavor it with fresh fruit.

2. Walk.

Hitting the gym could be even better but be certain you’re walking each day. We’re meant to move around more than most of us do. If you have foot or leg problems, swimming is an excellent alternative.

3. Eat slower.

You’re much less likely to overeat if you eat slower. Pay attention to the food in your mouth and chew thoroughly.

Avoid watching TV or playing on your phone while you eat. Give your meal your undivided attention, eat slowly, and you’ll eat less.

4. Reduce your intake of processed carbs.

These are also loaded with calories and are unhealthy food choices. These include things like cookies, crackers, bread, and pasta.

5. Stop eating after dinner.

After two or three meals, your body has had enough. Eating after dinner is unnecessary and can cause a host of problems.


Eating a lot and then going to bed isn’t optimal for your weight or your health.

6. Sleep more.

Studies show that tired people are attracted to fattening foods more than the well-rested. A lack of sleep also contributes to metabolic issues that make it harder to maintain a healthy weight.

7. Eat at home.

Eating out and being healthy is challenging. You can save a lot of calories and money by staying home for your meals.

8. Weigh yourself daily.

When you measure something, the thing you measure changes. Weigh yourself each day and average your weight at the end of each week. You might find this is enough to move your weight in a positive direction.

9. Eat more vegetables.

With few exceptions, vegetables are low in calories and high in bulk. You’ll feel full without expanding your waistline. Follow your mom’s advice and eat more vegetables.

10. Skip breakfast.

For ages, we’ve been told to eat three meals a day. However, newer research suggests that skipping breakfast or dinner is a healthier way to live. Avoid skipping lunch.

This idea works best if you skip dinner, but most people find it easier socially and psychologically to skip breakfast.

Losing 10 pounds is a lot easier physically and mentally than losing 60 lbs. Set a series of 10-pound weight-loss goals until your target weight is reached. A few small changes can be enough to see real results.

Just add a few of these tips to your life until you’re losing 1-2 pounds each week. Avoid the temptation to try to lose 25 pounds each month. Two pounds/week is 100 pounds/year. How much did you lose last year with your current strategy?

For your best results, take your time and make permanent changes to your habits.

Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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