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Gym memberships have gone from 32.8 million people in 2000 to 60.87 million people in 2017

And yet the United States is slowly seeing their population suffering from obesity, an epidemic that affects more than one-third of adults and 17 percent of youth in the country.  

These two stats simply do not sync. 

How can one group of people have so many gym memberships and still suffer from a disease related directly to not participating in the health industry? 

One answer: gym members aren’t using their gym membership. 

If you’re among the masses who do not go to the gym, you can still lose weight. People do this. 

Read on to learn how to lose weight without going to the gym. 

Educate Yourself: Learn How to Lose Weight Without Going to the Gym

If you just google “how to lose weight without going to the gym,” you’re to find thousands of articles about weight loss and exercise in general. So how do you know where to start?

Consider three major principles. 

Eat This

Stay simple. Most people understand the basic premise of healthy eating. Do not eat garbage. Eat your fruits and veggies. 

If you focus on the simplicity of what you eat, you can weed out the ridiculous articles about eating foods that you have to travel hundreds of miles to find or exponentially more than you can afford. 

Simple foods like fresh vegetables and fruit and meat that does not have marbles of fat work well for a basic diet. 

Stick with the perimeter of the grocery store when you shop and stay away from anything that has more than four ingredients in it. 

Learn to cook with simple ingredients. Even a baked potato cooked properly gives you plenty of nutrients without any junk. 

Eat protein at every meal. American diets have thrived on empty carbohydrates. If you can shift your eating to include protein at every meal and a small amount of protein (think cheese stick) for a snack, you’ll begin to notice changes on the scale. 

Drink coffee (or tea). Recent studies have revealed that drinking coffee helps burn fat. It is a great source of caffeine and rejuvenation as well. 

Eat eggs every day. Eggs are the kryptonite of body fat. They’re high in protein and contrary to what 1980s health articles say, they protect your heart health

Do This

If you want to lose weight, you need a three-fold strategy. You cannot just eat well. According to, working out the right way will blast your fat cells and lean to a leaner you.  

You do not need to shell out thousands of dollars to belong to a gym. Rather, create a home gym with little to no equipment.

Focus on body weight exercises.  With these exercises, you use gravity and your own body weight to create resistance.

Body weight exercises are all over. You need to just search the web for “bodyweight exercises” and you’ll find several hits.

When you want to see results fast, look for HIIT workouts (high-intensity interval training). These are short workouts, typically around thirty minutes or less, that burn fat efficiently.

Be prepared to sweat, though. 

Fitness Blender has a variety of free workouts. You can pick the workout where you target a particular body part and even filter out if you want a male or female trainer leading you through the workout. 

Find a buddy. Find someone who will keep you accountable to your home workouts or that you can workout with. You may just find a new best friend in the process. 

Make a schedule for your workouts. If you try to lose weight with no plan, you will fail.

People have different schedules. Moms with small children have a naptime window to workout. Teachers have early mornings. Nurses have that twelve-hour off time when they’re not on shift.

Do not just subscribe to the belief that you have to adopt a workout schedule just like someone else’s. Evaluate your life, and create a schedule that works for you. 

Track your nutrition. You don’t have to give up your favorite food–just your favorite food in excess. Use a nutrition or fitness tracker like My Fitness Pal or Lose It to keep yourself accountable to what you eat. 

Stick with it. Just about any program will work if you just stick with it. Make a plan to do something consistently for three weeks, even if it is as simple as going for a 30-minute intense walk every day. 

Just don’t give up. 

Stop Doing This

Losing weight without going to the gym means stopping a few bad habits as well.

In particular, stop going to bed late

Your body needs sleep to function well, but most importantly, to lose weight. 

When you do not get adequate sleep, your body begins to produce more cortisol, a stress hormone. Your brain is telling your body to hold onto all the fat it can because you need the energy to function on less sleep.

Basically, your body stays fat.

Stop making excuses. You will always have a reason why you either cannot eat healthy food (hello office potlucks) or not exercise (you just don’t feel like it). 

If you really want to lose weight, you will find a way to lose weight. Stick with that and keep your objectives in mind all day. 

Transformation: What Happens When You Don’t Go to the Gym

Do not think that weight loss means you have to work harder. You do need to work smarter. 

Reading this article indicates that you already understand this concept because you’re educating yourself. 

Now you just need to put those principles into practice, and you’ll find yourself with the sweet reward of understanding how to lose weight without going to the gym. 

Keep checking back for more tips on health and nutrition.

Adam Legas

Adam Legas

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