How To Lose Weight Without Gym: Tips And Tricks To Burn Calories At Home

Date
May
31
2022
Compiled By Otella Ritzy
Medically Reviewed By M Lieberman, [MD] FACT CHECKED

Obesity is a global epidemic, with more than 1.9 billion adults overweight. If it continues, more than 74% of the world’s adult population will be obese by 2025.

Losing weight can seem like an uphill battle, but it’s not impossible. We’ll show you how to lose weight without even stepping foot in a gym in this article!

What Is The Best Way To Lose Weight?

There is no one “best” way to lose weight. What works for one person may not work for another.

Some people may lose weight by following a strict diet[1] and exercise plan, while others may find that they need to make more changes to their lifestyle.

What works best for you is your best way to lose weight. If you are committed to making changes to your diet and exercise habits, you will be more likely to see success.

Talk to your doctor or a registered dietitian about what changes you should make and how to stick with them.

Exercises You Can Do At Home

Exercising has many benefits and it can be one of the most effective[2] ways to lose weight. You don’t need to go to the gym or hire a personal trainer to get in shape.

All you need is your body weight, some space, and a few minutes of your time each day. In this article, you will find a few exercises that you can do at home and that do not require any gym equipment for weight loss.

  1. Push-ups

    The pushup is a compound exercise that works the muscles of the arms, shoulders, chest, and core. Pushups are one of the best exercises for building upper body strength, which is important for all sorts of activities like climbing stairs and carrying heavy loads.

    Push-Ups also help you burn calories, build muscle, increase metabolism and lose weight. Make sure you keep your back straight and don’t let it sag or curve in at all.

  2. Squats 

    Squats are a great way to work out your thighs, hips, and butt muscles. If you have trouble doing squats on the ground, try doing them against a wall or with a chair behind you for support.

  3. Jumping Jacks 

    This is an easy way to get your heart rate up and burn calories. Just make sure that you keep your arms bent at the elbow and jump high enough so that you land with both feet on the ground.

    Do this for 10-15 minutes and then take a break for 60 seconds before jumping back into it again.

  4. Crunches 

    A crunch is a type of abdominal exercise that involves curling up from a lying position and bringing your upper body towards your knees.

    Crunches are an effective way of strengthening the muscles in your lower back, as well as abdominal muscles like the rectus abdominis and obliques.

    A crunch can also help stimulate digestion by strengthening the muscles at the base of your abdomen

  5. Lunges 

    These are great exercises for the thighs and glutes. They help to strengthen the muscles in your legs, as well as improve their flexibility.

    There are two types of lunges: forward and backward lunges. Forward lunges work on your quadriceps muscles while backward lunges work on your hamstrings and glutes.

    To do a forward lunge, keep your feet shoulder-width apart and about three to four feet keep your one foot in front of the other foot. Bend both knees until they form a 90-degree angle with the ground.

    Keep your back straight and shoulders back as you lower down into a lunge position. Push yourself back up by using both legs to stand up again in one fluid motion.

Meals You Can Have At Your Home For Weight Loss

To get the most out of your diet, you need to make sure that you’re eating the right snacks and foods — ones that will help you shed pounds and ones that will keep them off once you’ve lost them.

Here are five of the best meals to add to your diet if you want to lose weight:

  1. Oatmeal

    Oatmeal is a great source of fiber and protein, two nutrients that help curb hunger and thus prevent overeating later in the day.

    Studies[3] show that it also contains several other healthy components, such as magnesium and B vitamins, which may improve heart health.

    Here are some ideas for adding oats to your diet:

    • In a bowl of fruit and yogurt. Top your morning bowl of cereal with some fresh fruit — strawberries, blueberries, or banana slices — and low-fat yogurt.
    • Add to smoothies. Oats add texture to smoothies, making them more filling and satisfying. Add a half-cup of oats to your next smoothie concoction for added nutrition and fiber.
    • In baked goods. Substitute half of the flour in your favorite baked good recipes with oats — you’ll cut down on calories without sacrificing flavor or texture.
    • You can also make oatmeal pancakes, Quinoa Oatmeal Cookies, Overnight Oats Parfaits, etc.
  2. Whole grains

    Any whole grain food is going to be good for you, but brown rice and quinoa are especially beneficial[4] because they contain an amino acid called lysine, which helps regulate blood sugar levels so that you feel fuller longer.

    Additionally, brown rice has been shown to reduce cholesterol levels by as much as 10 percent in some people with high cholesterol levels.

    There are two types of whole grains:

    Whole wheat products: These include pieces of bread, rolls, and pasta made from whole wheat flour.

    Whole oats products: These include oatmeal made from steel-cut oats instead of rolled oats.

    Here are some tips for adding whole grains to your diet:

    • Add whole wheat bread to sandwiches or wraps instead of using white bread or buns.
    • In place of white rice use brown rice when making side dishes or casseroles.
    • Instead of regular pasta use whole grain pasta for a healthier noodle dish that’s still filling enough for dinner.
  3. Nuts

    Nuts are another excellent source[5] of protein and fiber that can help curb hunger, they also contain healthy fat that helps keep you full longer after eating them (although too many nuts can cause weight gain).

    Here are some of the types of nuts that can help boost your weight loss efforts:

    • Almonds: Almonds are one of the best sources of healthy fats, which help you feel full. They’re also high in fiber, which helps keep you feeling full longer than other snacks.
    • Peanuts: Peanuts contain high amounts of protein, which will keep you feeling full and satisfied while helping to burn fat and build muscle mass. They also have vitamin E, which is an antioxidant that protects against damage caused by free radicals to the cells—unstable molecules that can damage cells and cause disease over time.
    • Cashews: Cashews are rich in magnesium and fiber, which reduce the risk for heart disease and help lower LDL cholesterol levels. Magnesium also helps regulate blood sugar levels and maintain bone health by promoting calcium absorption in the body for stronger bones and teeth (both important for weight loss).
  4. Eggs

    Eggs are a great option for breakfast because they’re high in protein and low in calories, meaning they’ll keep you full longer than other foods.

    Plus, eggs contain vitamins B12 and D — two nutrients important for metabolism and energy production.

    Also, eggs are inexpensive and can be prepared in many different ways. If you like eggs but don’t want to eat them every day, try adding them to your favorite dishes at other times of the day.

    For example, add a chopped hard-boiled egg to tuna salad or chicken salad for extra protein. Studies[6] have shown that eggs could enhance your weight loss when combined with an energy-deficit diet.

  5. Broccoli And Beef Stir Fry 

    Broccoli contains tons of antioxidants that help to fight free radicals, whereas beef contains iron which helps in increasing your metabolism rate.

    You can add these two together to make a tasty stir fry dish that will keep you full for longer hours.

    It will also help in the weight loss process as well as give you enough energy throughout the day without any crash feeling after eating this meal.

How Much Time Does It Take To Lose Weight?

The simple answer is that it depends on how much weight you want to lose and how motivated you are. If you’re only looking to lose a few pounds, you can realistically expect to see results in a matter of weeks.

However, if you’re hoping to lose a significant amount of weight, it’s going to take longer – anywhere from several months to a year or more.

A general rule of thumb is that to lose 1 pound of body weight takes about 3,500 calories. Hence, if you want to lose 10 pounds, you’ll need to cut 35,000 calories from your diet.

That sounds like a lot, but it’s not as difficult as you think.

Of course, there are always exceptions to the rule. For example, some people can lose weight incredibly quickly. People who follow intermittent fasting may also see some quick[7] results, while others find it takes longer than average.

If you’re willing to change your diet and lifestyle, you can start seeing results in as little as a week.

Cutting out processed foods and sugary drinks, eating more lean protein and vegetables, and getting regular exercise will help boost your metabolism[8] and burn more calories.

And when you see the pounds start to fall off, you’ll be even more motivated to keep going!

Conclusion

If you’re serious about losing weight, then the best thing you can do is focus on making healthy lifestyle changes that will help you see results over the long term. 

This means eating healthy foods, exercising regularly, and avoiding unhealthy habits like smoking and excessive drinking. 

Making these changes may not lead to immediate weight loss, but they will put you on the right track and help.

+8 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies. 

  1. Chrysi Koliaki,* Theodoros Spinos, Μarianna Spinou, Μaria-Eugenia Brinia, Dimitra Mitsopoulou, Nicholas Katsilambros. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Healthcare (Basel). 2018 Sep; 6(3): 73.
    Published online 2018 Jun 28. doi: 10.3390/healthcare6030073.
  2. Carla E. Cox. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug; 30(3): 157–160. doi: 10.2337/ds17-0013.
  3. Xue Li, Xiaxia Cai, Xiaotao Ma, et al. Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial. Nutrients. 2016 Sep; 8(9): 549. Published online 2016 Sep 7. doi: 10.3390/nu8090549.
  4. Kevin C. Maki, Orsolya M. Palacios, Katie Koecher, et al. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. 2019 Jun; 11(6): 1245. Published online 2019 May 31. doi: 10.3390/nu11061245.
  5. Chandra L Jackson, Frank B Hu. Long-term associations of nut consumption with body weight and obesity1,2,3,4. Am J Clin Nutr. 2014 Jul; 100(1): 408S–411S. Published online 2014 Jun 4. doi: 10.3945/ajcn.113.071332.
  6. J S Vander Wal, A Gupta, P Khosla, N V Dhurandhar. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51. doi: 10.1038/ijo.2008.130. Epub 2008 Aug 5. Available from: https://pubmed.ncbi.nlm.nih.gov/18679412/.
  7. Stephanie Welton, MSc, Robert Minty, MD CCFP FCFP, Teresa O’Driscoll, MD FCFP, et al. Intermittent fasting and weight loss. Can Fam Physician. 2020 Feb; 66(2): 117–125.
  8. Aisha Farhana; Anis Rehman. Metabolic Consequences Of Weight Reduction. Last Update: November 17, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/.

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