Losing weight might look quite difficult to some but it is fun doing it. While the gym is perfectly fitted to some people, it’s not your only option when it comes to getting fit. The truth is, the gym isn’t for everyone. 

Most health professionals recommend diet and exercise in losing weight. This combination has been shown to help in losing weight but this can be so expensive. But you don’t necessarily have to hit the gym as your form of daily exercise. 

Whether you’ve had a bad gym experience in the past or simply don’t like the thought of working out there, take a look at these 10 proven ways you can lose without the gym.

10 Proven Ways To Lose Weight Without The Gym 


Fitness clubs and gyms can be expensive, far away, not enjoyable, or even steely for some people. Fortunately, studies have shown that dietary changes have more of an effect on weight loss compared to fitness activity. 

In addition, there are plenty of ways to exercise and be active that don’t include going to the gym. So skip the gym and instead follow the step below to help you lose weight.

1 Drink Enough Water 

Water is very helpful when it comes to weight loss. Water is 100% calorie-free, helps you burn more calories, and may even suppress your appetite if consumed before meals.

The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories. Make drinking warm water in the morning a routine if you want to lose that weight and also try to add some squeezed lemon in it.

2 Take A Walk/Jog/Sprint 

Physical activity, such as walking, jogging, and sprinting is important for weight control. This helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.

Once you’ve lost weight, you must maintain it. Exercise is even more important. It’s what helps keep the weight off. Studies show that people who maintain their weight loss over the long term get regular physical activity.

3 Do Some Body Weight Exercise 

Bodyweight exercises (also called bodyweight workouts) are strength training exercises that use an individual’s weight to provide resistance against gravity. 

Bodyweight exercises can improve a wide range of biomotor skills, such as strength, power, endurance, speed, flexibility, coordination, and balance. 

Such strength training has become more popular among recreational and professional athletes. Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting, and balancing. Movements such as the push-up, the pull-up, and the sit-up are among the most common bodyweight exercises.

4 Avoid Overeating 

Overeating remains a prominent cause of weight gain. If you take in more calories than you burn per day, you’ll likely gain more weight. Overeating is caused by eating too much, snacking too often, and eating foods that are high in calories but low in nutrients.

The balance between eating and expelling energy (burning off those calories) is why your weight goes up and down. When you take in more than you burn, you are more likely to gain weight, sometimes right away.

Eat every 2–3 hours, but eat less and stay hungry a bit. Try to split your three heavy meals into six smaller ones; this will boost your metabolism. Avoid eating after 8 p.m.

5 Reduce Intake Of Sugar 

A diet high in added sugars, like those in sweetened drinks, candy, baked goods, and sugary cereals, can lead to weight gain and long-term health problems like heart disease, diabetes, and obesity. 

This depends on how added sugar intake leads to weight gain and increased body fat, which are complex and involve many factors.

Added sugars are often referred to as “empty calories, as they’re relatively high in calories yet void of nutrients like vitamins, minerals, protein, fat, and fiber, which your body needs to function optimally. If you want to burn down that weight, then you need to reduce the intake of sugar.

6. Consume More Of Protein 

Recent clinical trials have shown that eating more protein than the recommended daily allowance not only lowers body weight (BW), but also improves body composition by lowering fat mass while keeping fat-free mass (FFM) the same on both low-calorie and standard-calorie diets.

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

A high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings. Many people who increase their protein intake tend to lose weight almost instantly.

7. Eat Half A Spoon Of Cumin Daily 

One primary cause of weight gain is the inability to complete metabolism. Cumin helps boost your metabolism, lower cholesterol levels, and decrease your blood sugar. Studies confirm that consuming ground cumin helps some people who are trying to lose weight.

For better use of cumin, you can soak the cumin seed at night with one cup of water, and in the morning, boil it for 5 minutes and drink it; if you don’t have time, drink it without boiling. If you want something, you can add lemon or honey, which makes that drink tasty and helps to lose weight.

8. Always Have A Good Sleep 

When trying to lose weight, the amount of sleep you get can be just as important as diet and exercise. Studies show that people with a short sleep duration tend to weigh significantly more than those who get adequate, quality sleep.

Sometimes life calls and we don’t get enough sleep. But five hours of sleep out of a 24-hour day isn’t enough, especially in the long term. 

According to a 2018 study of more than 10,000 people, the body’s ability to function declines if sleep isn’t in the seven- to the eight-hour range. So if you are looking to lose that weight, sleeping 7-8 hours a day is advisable.

9. Avoid Skipping Meal 

Skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight. 

“When you skip a meal or go a long time without eating, your body goes into survival mode,” says Robinson. “This causes your cells and body to crave food, which causes you to eat a lot.

10. Start Today 

This is the most important step. It’s easier said than done. It’s ok to read this article, but you should start now. Have a plan. Don’t start later, start now.

Final Thought On Ways To Lose Weight Without The Gym 

Many simple lifestyle habits can affect our weight. Some of the steps to lose weight have nothing to do with conventional diet or exercise plans.

You can decide to start on smaller plates, eat more slowly, drink more water, and avoid distraction while eating, e.g., eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, it’s probably best to try one of these things step by step. Experiment with one technique for a while, and if that works well for you, try another one.