The 7 Commandments to Lose Weight Without Gym

What experts recommend in case you want to lose weight without gym

After enjoying the summer holidays, the time comes when we have to go back to work, right at the beginning of the new academic year. That is the occasion that many choose to start a weight loss program. Or at least start thinking that they have to start eating better.

And it is that the professionals are clear: you must change your life to be healthier, not to lose weight. A few days ago an expert in weight loss posted a post on his social networks in which he perfectly explained the indications that every nutritionist always recommends to lose weight without gym for his clients.

He remembers that, in addition, you have to exercise (the high-intensity ones, as we tell you in this article, are the most recommended).

1. Get away from the ultra-processed

What are ultra-processed? It is the opposite of real food. They are foods created by the industry that do not give you energy but provide many calories.Stay away from ultra-processed: Avoid consuming highly processed foods that are often high in added sugars, unhealthy fats, and artificial ingredients. Opt for whole, unprocessed foods whenever possible to lose weight without gym.

2. Do your training session like this

“Focus on building muscle and maintaining it, that keeps you from multiple diseases,” says Joan Dídac on his Instagram. It is already known articles that aerobic exercises are not always necessary: running every day does not have to mean that you will lose weight sooner.

Run your training session this way: Get regular exercise, including a mix of cardio, strength training, and flexibility exercises. Find a routine that works for you and stick with it.

3. Get away from obesogenic environments

They are, for example, fast food restaurants. Being close means, in the words of the expert, having “easy access to unhealthy food.”

Another form to lose weight without gym is stay away from obesogenic environments: Create an environment that supports healthy habits by eliminating or reducing access to unhealthy foods and promoting physical activity. Surround yourself with a positive and supportive atmosphere.

4. Limits exposure to situations that trigger cravings

“Eat enough before meetings, eat foods that are a source of somewhat satiating protein, fruits, vegetables and liquid drinks,” says Dídac. And he always remembers how beneficial it is to drink water.

For to lose weight without gym, limit exposure to situations that trigger cravings: Identify and minimize exposure to triggers that lead to cravings for unhealthy foods, such as certain environments, social situations, or emotional states. Develop strategies to deal with cravings effectively.

5. Track your diet for a couple of weeks

If you analyze what you eat over a more or less extensive period of time, you will know better what you eat. “Log your food to ask questions like whether you’re eating too much or too little,” says the nutritionist. When weighing yourself, remember that your weight varies throughout the day.

Track your diet for a couple of weeks: Keep a food journal or use a mobile app to track your daily food intake. This helps increase awareness of eating patterns, portion sizes, and areas for improvement in your diet.

6. Make smart choices

That is, “do not inflate yourself to eat cookies as if there was no tomorrow.” Make Smart Choices: Make informed choices about the food you eat. Opt for nutrient-dense options, choose lean protein sources, incorporate plenty of fruits and vegetables, and prioritize whole grains.

7. Try to always be active

Being active does not mean going to the gym. There are certain changes you can make in your daily life. Try to always be active: Incorporate physical activity into your daily routine whenever possible. Take the stairs instead of the elevator, walk or bike to nearby destinations, and find ways to move more throughout the day.

Frequently asked questions

1. Why should I avoid ultra-processed foods?

Ultra-processed foods are often high in unhealthy ingredients and calories while lacking essential nutrients. By avoiding them, you can improve your overall diet quality and support to lose weight without gym.

2. How often should I exercise?

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with two or more sessions of strength training. However, finding a routine that works for you and staying consistent is key.

3. What are obesogenic environments?

Obesogenic environments refer to settings that promote unhealthy eating and sedentary behaviors. These may include places with easy access to unhealthy foods or limited opportunities for physical activity.

4. How can I cope with cravings effectively?

Strategies for managing cravings include practicing mindfulness, finding healthier alternatives to satisfy cravings, engaging in distracting activities, and seeking support from friends or professionals.

5. Why is tracking my diet important?

Tracking your diet can increase awareness of your eating patterns, portion sizes, and areas for improvement. It helps identify areas where you can make healthier choices and promotes accountability.

By following these commandments and understanding the answers to these frequently asked questions, people can make informed decisions and adopt healthier habits to effectively support their effort to lose weight without gym.