My No-Workout Secret For Dropping A Size [7 Tips!]

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I hate running and don’t go to the gym, yet I managed to lose 13 pounds (about 6 kg) in a few months. 

I don’t think much of going on a diet – in my opinion, there’s nothing worse when it comes to weight maintenance. 

All it took were some lifestyle changes to lose weight and feel happy within my body again. 

Read these 7 tips on how to lose weight without going to the gym!

Disclaimer: Some of the links here are affiliate links and I may earn if you click on them, AT NO EXTRA cost to you. Hope you find the information here useful! Thanks.

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1. Plenty of Water

The first thing I do when I wake up is drink a glass of lemon water

It kills my excess thirst in the morning and improves my digestion. 

Other benefits of drinking lemon water

  • Source of Vitamin C
  • Prevents headaches
  • Prevents dry skin and lips
  • Gets rid of fatigue
  • Releases constipation
  • Detoxing effect

I noticed that drinking plenty of water helps me make healthier food choices. Also, I’m not drawn to any soft drinks or juices that contain lots of sugar. 

Avoiding sugar-sweetened beverages is crucial for effective weight loss and overall health. 

how to lose weight without going to the gym

2. No Alcohol

The way I feel the next day after having only one glass of wine the night before is honestly not worth it!

Don’t like the quality of sleep and the headache I have the day after. Not to mention the sugar intake that comes with drinking alcohol.

So I started leaving it for most of the time. 

I rarely have alcohol these days. If I do, I would have 1 or 2 glasses of wine (usually red) or prosecco.

Pre-mixed drinks that contain a lot of sugar, I avoid altogether. 

how to lose weight without going to the gym

3.Stop Eating When 80% Full

I came across the ‘Hara hachi bu’ method when I watched the Netflix documentary ‘Live to 100: Secrets of the Blue Zones’.

This Japanese phrase comes from the region of Okinawa where people stop eating when they feel 80% full. 

I always used to finish my plate and sometimes even go for a second round. Lots of calorie intake there and I felt tired and unsatisfied afterwards. 

Since applying the 80% rule, I eat smaller portions and feel SO MUCH BETTER. Not sure why I thought I had to force food into myself when I already felt full?! 

how to lose weight without going to the gym

4. Mindfulness

Mindfulness plays a big part when it comes to portion control, but mindful eating for me also means: 

  • Cooking homemade meals as often as possible
  • Not getting distracted while eating (no phone, no TV)
  • Taking time to eat 

Did you know that it takes 20 minutes for your brain to register that you’ve had enough food? Only then it sends a signal to your stomach to let you know that you’re full. 

So, the slower you eat, the less food you have

What I also noticed over time: the healthier I eat, the less I’m drawn to unhealthy foods.

Give your body and mind some time to adjust. After a while, you recognize the benefits of healthy food and you won’t want to go back to your old ways.

Need some help to practice mindfulness

30 Day Mindfulness Challenge

Popular journal prompts to practice mindfulness:

365 daily journal prompts

5.Plant-Based Foods

I also changed WHAT I eat. 

I’ve never been much of a meat fan, but I have cut back even more in the past months and this has definitely helped me lose weight. 

Research shows that processed meats aren’t just bad for your health, but also make you gain weight. 

Processed meats are: 

  • Deli meats
  • Bacon
  • Hot Dogs
  • Sausages

As if these aren’t bad enough yet, you would typically have them with french fries and other fatty food (especially if you’re out).

Instead, I eat lots of veggies, fruits, whole grains, and nuts. A plant-based diet is better for the environment and it makes me a lot happier.

Here you can find some inspiration on plant-based eating throughout the day.

This is what my breakfast looks like most mornings: 

weight management


6. Enough Sleep

Not only am I in a much better mood when I have had enough sleep, but new research shows that there’s a correlation between sleep and weight.

People who sleep more consume fewer calories than those who lack sleep. A sleep-deprived person would also crave higher-calorie foods.

Going to bed early also means I have less time for snacks in the evening. I usually try to not have anything after dinner – sometimes just a cup of tea. 

My tip for avoiding snacks at night: brush your teeth straight after dinner! 

Leaving a minimum of 12 hours between dinner and breakfast is a good way for your digestive system and your organs to take a much-needed rest.

7. Walk

I honestly think walking is the # 1 physical activity that makes you lose weight.

No workout at the gym has ever made me lose so much weight in such a short amount of time.

You could call walking exercise, but to me, it is a way to get around as I don’t have a car. So I either walk or ride to get to places. 

No heavy workout, just a gentle walk that makes my body fat disappear.

My dog of course keeps me active as well. 

I keep track of my steps with my Fitbit watch – I aim for a minimum of 10,000 steps every day, but usually get to around 15,000.

If you don’t have the time to go for longer walks, try the following:

8 Ways To Increase Your Daily Steps 

  • Take the stairs instead of the elevator
  • Get off the bus one stop earlier
  • Park at the far end of the lot
  • Walk short distances to do errands
  • Get up 15 minutes earlier and walk around the block before starting work
  • Walk while having meetings on the phone
  • Drink more water so you have to walk to the bathroom more often
  • Walk around the room during TV commercials

losing weight

About The Author

Saskia is a mom, blogger, and freelance writer. She loves sharing tips on how to live a more positive and simple life through self-care, personal growth, and journaling.

Find out more about her here or connect with her on Instagram to get more inspiration.

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