7 Ways to Lose Weight in 7 Days, Without Going to the Gym
Losing weight in less time requires patience, perseverance and
discipline then success is achieved. You need to make some big changes in your
diet and get regular exercise to lose a few pounds a week. Ideally, the goal
should be to lose one pound each week. Try the following ways at home to lose
weight in less time:
Get started
Falling into the “I’ll start tomorrow” trap is the easiest way
to drop a few pounds. But you don’t need to be perfect. Just try and try again
until you notice the changes in your body. That’s when you will know you are on
the right track. Make changes gradually.
Eat lots of fruits and vegetables
According to the Harvard T.H. Chan School of Public Health, as
many as 70 percent of Americans fall short in their daily intake of fruits and
vegetables. That’s because most of us don’t eat enough fruit and vegetables.
Therefore, in order to lose weight in less time, you should eat a balanced diet
that includes fruit and vegetables.
Swap fatty and greasy food with fat and healthy protein
Instead of going to the fast-food joints for lunch, eat
home-cooked meals.
Exercise at home
The best method to lose weight is by working out in the comfort
of your home. You don’t have to leave your home for a gym and spend your time
in a cluttered or air-conditioned gym to lose weight. You can either buy home-based exercise equipment or go for a jogging course.
Appliances are available to help you lose weight without leaving
the house.
Wear comfortable clothes
The biggest problem with losing weight is being uncomfortable.
You should be able to fit into your old clothes. Therefore, go for comfortable
and loose clothes that fit your body shape.
Diet
Choose a diet that fits your lifestyle. Always remember to avoid rich, fatty foods and junk food. You can either eat healthy foods or
avoid the rich and unhealthy ones.
Eat your veggies
Eating veggies like spinach, cabbage, carrots, and broccoli keeps
your body feeling full and helps you control your appetite. All you need to do
is eat your veggies throughout the day, particularly the leafy ones. Chew each
vegetable thoroughly. They are high in water and fiber, which make them
filling. You can also cook them into a full meal by adding them to a stir-fry
dish or sautéing them in olive oil with garlic.
Be more active
Exercising helps burn calories and hence you can lose weight
while you sleep. If you are sleep-deprived, your muscles grow more while at
rest, and while muscles rest get smaller. This makes it harder to lose weight.
According to Harvard Medical School, too little sleep makes you more likely to
overeat.
High-protein diet
Protein is known to be one of the best foods that you can eat to
keep your muscle tone and weight. You should consume at least two to three
ounces of protein each meal. According to a 2016 review, high-protein diets
might lower the risk of heart disease and type 2 diabetes, while maintaining
weight loss. So, you should consume at least two to three ounces of protein
each meal to lose weight without going to the gym.
Skip carbohydrates and complex carbs
Do not consume any foods, including vegetables and fruit, that
have more than five grams of carbohydrates per serving. Eat only foods,
including eggs, lean meats, and nuts, which have zero or less than five grams of
carbohydrates per serving. The limited carbs can result in a weight loss of
around 10 pounds in a week.
Eat breakfast every day
Eating breakfast every day helps reduce the risk of obesity,
cardiovascular disease, Type 2 diabetes, high blood pressure, and certain types
of cancers. It also keeps your blood sugar levels in check and helps control
hunger. According to a review of the latest scientific research, breakfast
eating can help you lose up to 4-5 pounds in one week. So, a healthy breakfast
like an apple, toast, a small bowl of oatmeal, yogurt, Greek yogurt, or berries
with whole-grain granola will do the trick.
Switch from white to brown rice
Eating white rice for breakfast can lead to excessive weight
gain and belly fat. According to a study, eating a lot of brown rice for
breakfast can help you burn fat and lose weight.
Drink water instead of sugary drinks
Uncolasate some fruits like bananas, melons, and apples and eat
two to three a day. Also, eat soups that have vegetables. For example, you can
consume vegetable and lentil soup with a small portion of meat. If you need to,
eat low-fat cheese and low-fat yogurt. Consume dairy foods at least three times
a day.
Eat more fiber
A fiber-rich diet is great for weight loss. Eating high-fiber
foods like fruits, vegetables, and whole grains lowers bad cholesterol, reduces
insulin, and stimulates weight loss. Some fruit that is high in fiber include
apples, grapes, pears, and carrots. For example, if you eat a banana, you will
get 4.5 grams of fiber in just one banana. Use whole-grain bread and low-fat
meats like ham and turkey instead of white bread and butter.
Unplug from technology
You are spending hours on your laptop or smartphone, but you do
not feel the results. It has a way of messing with your head and sabotaging
your efforts. First of all, do not keep your phone on the nightstand, or near you
when you sleep, because that can prevent you from getting off the couch. Try to
keep your electronics out of sight. Besides, you will only end up snacking on
more than you should. If you’re looking to achieve your weight-loss goals, do
not skimp on sleep. Make sure to take at least 7 to 8 hours of sleep a night.
Sleep deprivation can affect your ability to lose weight.
Plan your meals
If you do not know what you are eating, you can go on a diet,
but you’ll still be hungry. You need to plan out your meals.
