How To Lose Weight Without Gym
Everyone wants to lose fat and they know the mantra really well that eat less and move more. According to studies, exercise alone will not help you to lose weight. Exercise can also undermine weight loss by making you hungrier and you will continue to indulge in eating junk foods either as a reward for exercising. There are also other ways to lose weight without gym by going under weight loss surgery. If you are not ok with the surgery process then don’t worry as there are other ways to lose weight. This article will tell you about ways to lose weight without gym and yes, these methods are effective.
- Go to bed early
If you want to eat less, then the best way is to get a good night’s sleep. If you don’t get enough sleep then you will feel hungry. Your body will increase the level of hormones ghrelin which increases your hunger and you will then crave for more high-calorie, high-fat foods. Get rid of bad nighttime habits and sleep early to suppress your hunger.
- Drink black coffee
There are plenty of people who love to drink coffee and by this they consume a lot of calories without even knowing it. Now, changing from your normal coffee to black coffee will save you atleast 500 calories, which is quite a bit. You will also lower the risk of having diabetes, other metabolic disorders. Leaving sugar from your coffee will make it easy for you to lose weight.
- Carry a water bottle everywhere
Our brain respond inappropriately in case of thirst and we end up eating instead of drinking. This happens because the same part of our brain controls hunger and thirst. You keeping a bottle with you will help and you will then respond correctly. Plus drinking water will suppress the hunger, your metabolism will keep on working.
Now, here are some exercises that you can do at home and lose weight. They won’t require any equipment and therefore it will be easy for you to do them anywhere.
Burpee is a full body strength training exercises, with every rep you will work your chest, arms, glutes, abs and hamstrings. Burpees can be done anywhere as they don’t take much space. You just enough space to perform a pushup and you can do a burpee. Stand with your feet at shoulder width. Push your hips back with extended knees and get into a squat position. Put your hands on the floor right in front of your feet. Jump and land on your feet, get into a squat position. Now, put your arms over your head and jump. Once you land, get back into the squat position.
- Jump squats another exercise to lose weight
Jump squats will help you tone your glutes, hamstrings, core, quadriceps and calves. Lower your body as much as you can while performing a squat. A squat is able to work various muscles in the lower and upper body and core. Stand while keeping your feet shoulder width apart. Start by doing a regular squat and then jump by using your core. When you land on the floor get back into the squat position. This will mean 1 rep. Do 2 sets of 10 reps of jump squats.
- Russian twists
Russian twists are best exercises to work your obliques, these muscles helps to rotate your torso. Russian twists works more than just on your abdomen. It engages all your abdomen muscles and it strengthens the internal obliques, rectus abdominis and external obliques. Sit on the ground with your knees bent, now recline backwards until you feel your lower abs engage. It’s important to keep your back straight while performing russian twists. Put your arms in front of you, on top of each other. Pull your navel inside your spine and twist to right. Inhale and rotate to left. This makes one rep.
- Go for planks
Planks are important for your core strength. It will take just one minute to perform. Place your arms on the floor and get into the pushup position, your arms should be parallel to your body at shoulder-width distance and hold on to position for one minute.
- The superman
The superman is one of the best exercises which will make you lose weight. It will strengthen your upper and lower back muscles. You should lie with your face towards the floor and your arms and legs extended. Your neck should be in a neutral position. Lift your arms and legs towards the ceiling that you form elongated ‘U’ with your body.
So, these are the methods which help you to lose weight without going to the gym. These methods are proven and you will not need any equipment or anything else to lose weight. These are just basic things which you can do with ease.