Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.
LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health
Table of Contents
- 1. Don’t Drink Your Calories
- 2. Practice mindful eating
- 3. Get enough sleep
- 4. Add more protein to your diet
- 5. Take the stairs instead of the elevator
- 6. Reduce your portion sizes
- 7. Don’t Skip Meals
- 8. Increase Fibre in Meals
- 9. Move Around More During The Day
- 10. Limit packaged, processed foods
- 11. Don’t Reduce Calories Too Much
- 12. Meal Plan & Prep
- 13. Keep Healthy Snacks In Sight
- 14. Fill Your Plate Up With Low-Calorie High-Volume Foods
- 15. Reduce Added Sugar
- Lose Weight Without the Gym: Conclusion
1. Don’t Drink Your Calories
A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.
Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.
2. Practice mindful eating
Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.
To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.
By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.
3. Get enough sleep
Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.
To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.
4. Add more protein to your diet
To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.
Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.
Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.
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5. Take the stairs instead of the elevator
One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.
Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.
6. Reduce your portion sizes
One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.
Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.
One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.
Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.
By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.
7. Don’t Skip Meals
Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.
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8. Increase Fibre in Meals
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.
Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.
Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.
9. Move Around More During The Day
Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.
One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.
Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.
Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.
By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.
10. Limit packaged, processed foods
Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.
But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.
11. Don’t Reduce Calories Too Much
It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.
Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.
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12. Meal Plan & Prep
Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.
One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.
Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.
To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.
If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.
13. Keep Healthy Snacks In Sight
Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.
Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.
By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.
14. Fill Your Plate Up With Low-Calorie High-Volume Foods
By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.
By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.
Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.
15. Reduce Added Sugar
While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.
To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.
Lose Weight Without the Gym: Conclusion
By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.
Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.
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