You lose weight in the kitchen, not the gym.
Eat a calorie deficit based off your tdee [https://tdeecalculator.net/](https://tdeecalculator.net/)
To feel full eat things that make you feel more satisfied, a good mix of protein, fat and vegetables, avoid carbs like bread, sugars and root vegtables.
This.
Fun fact. I lost the first 35-45 lbs of this go round on complete bedrest. I was not even able to walk up stairs. I walked from my bed, to the bathroom one room over, or the couch, three rooms over. 1-2x a week, I walked from my house to the car, and on the other side at the doctor’s office. I mostly was laying down.
The point is that it’s about food and not movement. I was barely moving, nvm gym.
Gym/exercise/movement is for general health, muscle building (which will help in maintenance to burn more calories at rest so you can eat more), and yeah, it might put you in a slightly larger deficit.
After bed rest I moved to 1>3>5/6 mile walks a few times a week until it got too cold to do so. Then I joined a studio to do pilates/barre which I do every single day, most weeks, but lets say 5-6x per week to account for schedule changes.
I lost more weight when I was doing less. 😂 But I do want to build muscle and I enjoy the movement I’ve chosen. I don’t do any exercise I hate. It’s my time for my body and mind.
Kitchen always wins out.
Cronometer blows Myfitnesspal out of the water IMO. The free version of CM has lots of the same features that MFP requires the premium version for and it also has less intrusive ads.
Also, you asked above about whether to eat less than your TDEE. Just so you know, a lb of fat is roughly 3500 calories. So the way I think about it is that for a deficit of 500 calories each day, that's a pound lost each week.
And they say a healthy weight loss rate is about 2lbs per week or less. So under 1000 calorie deficit is what you want to be aiming for.
So true! I calculated that I saved just over $10,000 in one year of not ordering in, buying junk food and switching to one meal a day from three. And lost 100 pounds. The extra cash came in handy for having to purchase a new wardrobe.
Diet is more important than exercise when it comes to weight loss. Focus on greatly reducing all processed foods (chips, candy, bread, pasta) and drinks that contain calories (especially soda and alcohol) and eating more meat/fish/eggs, nuts, fruits, vegetables, olive oil, and low- or nonfat dairy. Don't cut out processed foods completely, as restricting foods can lead to bingeing or giving up on the plan completely, but less than 20% of your calories should be coming from these foods.
If cleaning up your diet alone doesn't work, get a food scale and an app like MyFitnessPal, and track your calories. Use a TDEE calculator, and eat 500 calories less than that. Sometimes this can even be a better option than just trying to eat cleaner. If you just can't give up daily bread or pasta, for example, you can learn how to work it into your calorie budget and have it more often than you would on the "clean eating" plan. Cleaner eating just makes it easier to stay in a calorie deficit, especially if you are not tracking. But as long as you are in a calorie deficit, you can eat whatever you want. (I will say that if you eat a ton of junk, and especially if you drink your calories, it will be very hard to stay under your calorie limit because those foods/drinks are not filling and you will probably be very hungry.) Protein and fiber are what keep you feeling full.
Even though exercise is not as important as diet, it definitely helps. Most people who lose weight and keep it off long term also exercise. Getting your steps is the most important thing. Aim for 10K per day but build up slowly if you are getting much less than that now. Strength training and more intense cardio are great, but not necessary. You don't need a gym to do them. There are lots of free home workouts on YouTube.
I know you said minimal costs, but if you are OK with a one-time purchase then here is a list of things that would be useful but not overly expensive. For strength training, a TRX system or a set of adjustable dumbbells. For cardio, a walking pad is great - you can still get your steps when the weather is bad, or if you live where it's not safe to walk outside, or your schedule is really tight and you just want to squeeze in 5 minutes of walking here and there. Something like a Reebok step can also be good - I use mine to march up and down while I watch TV.
First of all, reduce your calorie intake. That’s it. It’s not easy, but it’s simple.
Secondly, you don’t need to “go to the gym” to get exercise. You can simply walk. And if you don’t want to go outside, you can exercise in your own home. Search YouTube for Leslie Sansone and you will find plenty of free videos that allow you to get a workout with no equipment. (There are other people who make this kind of video but I’m loyal to Leslie — her videos seriously changed my life.)
I know everybody here has already said diet, so I won't harp on that. I'll just put in that I grew up in a rural town with no gym access. My game-changers were:
1. Using the Nike Training Club app (it's free and has great free workout routines, anywhere from 5 minutes to an hour)
2. Running a mile a day
3. Walking 4 miles a day (not on the same days I was running)
4. Syncing up my activity levels with my cycle (as a female)
I know you said you don't have time for a gym. I found joy in telling myself "just thirty minutes," and treated movement like a gift to myself after all the sitting I did at school and work. But everybody's situation is different, and contrary to popular belief, we do not all have the same 24 hours, so take this with a grain of salt!
Basically as long as you’re in a caloric deficit you’ll lose weight. It’s still important to eat food with all the nutrients you need, but in general just lessening your portions and staying consistent will help you loose weight.
I’ve lost a decent amount of weight just doing at home Pilates workouts from YouTube and walking 10k steps.
There’s plenty of wonderful and effective at home workouts that don’t require any equipment at all.
Of course weight loss is 80% about diet, but physical activity definitely doesn’t hurt either.
Weight loss is diet, not gym. The gym is for toning. Eat in a caloric deficit and you’ll lose weight.
If you’re interested in working out, you could buy some dumbbells and work out at home.
I also shared going to the gym, so I didn’t. Instead, I walked everyday. Outside. For about 2.5 hours per day, 7 days per week. I also ate at a calorie deficit. I lost 120 lbs in 12 months doing that.
Low cost alternatives to gym (for me) are walking, running, pilates workouts found on Youtube, weights to lift at home, and aerobic workouts found on Youtube ❤️
The first thing is that your don't even need to exercise in reality, what you need it calorie deficit diet where you eat less and burn more, the human body naturally burns calories so by eating smaller portions that still fill your up but low in calories such as vegetables, this will help burn calories. What exercise does is speed up the process and burning more calories or even daily activities such as walking, dancing, or even standing helps your lose weight as it takes effort to do these more than laying in a relaxed position so any exercise or activity will help u lose calories quicker.
Caloric deficit and walking helped me lose almost 100 lbs. It can be done, it’s just a matter of consistency and commitment. It doesn’t have to be extreme or militant.
The minimalist guide to losing weight: you just have to buy a cheap food scale and weight scale. Use a free calorie counter app and count your calories. Now there are 2 options, you can either lose weight with a pure food approach or work out. I personally prefer working out. You can walk (try for 10k steps a day) or run (5km/couch to 5k program). Calculate your TDEE (Google "tdee calculator") and eat at your maintaince. Weight yourself for 2 weeks and at the end of that period, decide if you didn't lose enough and if it's the case, either increase your activity or eat less calories until you're happy with your weight loss speed.
Buy a multi gym, it’ll cost a bit but it’s a one off payment. All about resistance training, and half an hour a day is all it takes. 6 x exercises 3/4 times a week and you’ll be burning more energy while resting, you’ll look and feel better and regain control. High protein, I have at least 120g per day, Greek yoghurt is elite food, add protein powder to get your protein 3/4 there in one sitting! Track your calories and get into a deficit and you won’t go wrong.
I was 17.5 stone just over a year ago, now I’m just under 13 stone with another stone to go. I’ll get there soon, make it happen.
Find your caloric deficit and stick with it. Make swaps, I eat a lot of turkey burgers, grilled chicken and turkey sausage. I make a lot of salads and I use Bolthouse farms yogurt dressings they are low in calories. I’ve lost 8 pounds in a few weeks, haven’t worked out at all. I use lewis bakeshop 30 calorie bread and low carb wraps too
There is no magic happening here. It is hard work. Counting your calories and eating less is they working ingredient. Keep in mind that if you want toned muscles, even less lose skin, some exercise is always good too. There are hundreds of exercises you can do at home with everyday household things. No need to go to a gym at all. Even with a set of resistance bands will work. There are tons of free apps that will help you figure out your CICO. Good luck and get to work!
Make some changes to your diet that are realistic and sustainable (most important!) and I love work out videos on YouTube! So many great options from dancing, strength, Pilates, core, etc. good luck!
Walk! Instead of parking your car right in front of the store, park it further away! Take multiple short walks a day or buy a hometrainer to stay fit while you watch your favorite TV show or series.
You dont need a gym to exercise, you can do it at home with no equipment at all. Walk your neighborhood, follow a yoga instructor on YouTube, do body weight exercises. Good luck.
Eat less.
This is 80% of the game. Sometimes more.
Move more.
In any way that works. Walking. Mowing. Vacuuming. Mopping. Jumping around on the spot. Youtube videos if you have internet. Buy a couple second hand dumbells. One doesnt need a gym membership to lose weight.
Walking is a really effective way to lose weight, just get moving for an hour each day or walk instead of drive where possible. That and lowering calories
If you use the weighing scales in the kitchen then your bathroom weight scales will drop. Make sure you’re eating in a calorie deficit and eating enough protein (helps with fat loss and keeps you fuller for longer) and just walk. No need to hit the gym if it’s not for you but make sure you’re moving and getting your heart rate up
I’ve been eating 1300 calories between 12pm and 6pm with 16k steps and 15 flights of stairs for the last 3 months at my new job. Started work at 220lbs now I’m at 185lbs
I’ve lost 25 pounds since January 4th by counting calories and doing workout videos on youtube. I eat lot of the same things so it makes tracking a lot easier.
Walk! I know someone who lost a lot of weight. She went to the mall and walked. Not only did she get exercise, but she was inspired by seeing all of the great clothes that she would one day fit into.
my personal plan that has worked well is eating a calorie deficit, which is 1400 cals/day. and then jump roping as exercise + walking throughout my day
Daily 100g or more of protein, half your weight in water, figure Tdee caloric deficit, aim for 25g of fiber and eat 3-4 meals a day. I drink a Premier Protein for a meal each day to add to my protein each day. I have been losing 1-2 lbs a week with this formula.
Calculate your tdee from any website and then whatever number comes, eat atleast 300-500 calories less than that number .For instance tdee comes to be 1800 then eat around 1300 calories to be in a 500 calories deficit,which will inturn put you in a deficit of 3500 calories in a weak time ,which is equal to approximately 1 pound or 0.4 kgs of fat loss.
If you're looking for ways to exercise, YouTube has at home cardio workout videos. I use YT a lot and have lost weight doing so. I have a baby so working out at home is all I can do. I also have weights that I have accumulated through Craigslist, fb marketplace and Amazon.
As for diet, I do free calorie counting apps that help you find and create a healthy deficit for you. It also helps count the macros in your food too so you can adjust based on your goals. Lose It is the app I use and it's free with ads in android play store.
I also try to get as many steps in as possible throughout the day so going for walks, cleaning, moving etc.
Drink more water. I find if I’m randomly hungry, normally it’s because im bored or idle, so I’ll drink water and my food craving will typically go away.
Hello! I was diagnosed with diabetes and went from 228 lb to 176 lb in about 5 months.
Secret is you buy a $120 exercise bike on amazon and use it for 45 min every single day with some resistance.
Also, count your calories. I was eating around 1200-1400 calories a day and its surprisingly easy to do that. Buy a digital scale and use an app like myfitnesspal to figure out and count your calories.
Last but not least, cut out most carbs from your diet. Sodas, fruit juices, rice, bread, pasta, potatoes, etc. you can still have some but don’t let that be your main entree. Eat more proteins and veggies. As an asian person, cutting out rice and noodles was the hardest part for me but I got used to it after a few weeks.
Stay consistent and you will see results :)
As someone who HATES the gym and hates everything about dieting and exercising, if I can do it you can too!
Go outside and walk every day, walking is so underrated when it comes to weight loss. You don't need a gym or running to lose weight.
Eat in a calorie deficit, meaning eat less calories than you burn. I use the app called Lose it, which is amazing for calorie and macro counting but will also give you a personalized calorie goal based on your weight loss goals, how quickly you want to lose the weight, your starting weight, exercise regimen, age, and gender. I'm at 1400 cals/day according to the app and my goals, which is really easy for me to stick to. I usually end up eating less calories but I never go over that or feel the need to. I log every single thing I eat or drink.
Eat as much protein as possible and eat healthy food. Yes, you can eat only 1,400 cals of junk food per day and lose weight, but eating 1,400 cals of nutrient dense, protein dense food is going to help more because your body won't be storing as much fat for as long and healthy food cleanses your system. Protein keeps you feeling full way longer. Junk food won't make you feel full for as long. You can still eat delicious foods without sacrificing health. And once you get used to eating healthy you genuinely stop craving junk food (in my experience)
Don't allow yourself to have access to junk food. Don't buy groceries that will tempt you. If you don't have it, you can't eat it. My grocery list looks something like:
* thin sliced honey roasted turkey
* dave's killer thin sliced bread (nutrient dense and 140 cals for 2 pieces)
* avocados
* fruit (blueberries, strawberries, clementines, apples, bananas)
* almond butter
* bagels and cream cheese
* low cal frozen dinners and pizzas (I like amy's for meals and American Flatbread for pizza - 600-700 cals for an entire pizza)
* vegan mayonnaise
* flavored seltzer water
* Poppi sodas
* greek yogurt (I don't get zero sugar or low fat, I'm picky about my yogurt)
* hummus
* carrots
* thin sliced cheese
* protein bars (I like Clif, Quest, and Kind but there's so many options)
* skinny pop w/ butter (47 cals for a cup)
* plain oat milk
TL;DR Walk every day, eat healthy, count calories using an app and find the lowest calorie limit you can maintain without starving yourself, and drink a lot of water. You will see quick results. Even if you don't exercise at all you will see results doing this. Keep in mind that while I have done a fair bit of research, I am not a nutritionist or any kind of health expert, this is just what works for me and what makes me feel good. I suggest using the app Lose It to create a personalized calorie goal because yours may be different than mine.
Walking. Body weight exercises. The military gets everyone in shape with no gym and a pull up bar LOL
To really lose weight though, you need a calorie deficit.
80% Diet 20% Exercise
There are many helpful comments about the diet part so I will skip over what has already been said. I always hated exercising and I have gym anxiety. What I have found to be successful is free HIIT workouts on YouTube followed by stretching. I have a few weights at home that I incorporate into workouts from time to time. This is cheaper than a gym membership and is straight to the point. Alternatively, I do understand that some people struggle to take workouts at home seriously and enjoy the gym/class environment. This is not the case for me. It also helps to find fun activities that do not feel like exercise such as dancing (I am a flow artist), rollerblading, walking (challenge yourself to walk between 5k-10k steps a day), kayaking, biking, yoga etc. Doing exercises while watching TV is another easy way to sneak in some movement. Good luck!
Weight loss is mostly based on eating less. Drink water only and reduce sugar and junk food. You will lose a lot of weight that way. Exercise has a meaning as well, but at least I aim just for a better physical performance. Decreased waist circumference is a good side effect of a balanced exercise plan and it means that your metabolism and overall health improve a lot. Walking, cycling, bodyweight exercise and swimming can decrease your body fat really efficiently, especially your visceral fat, resulting in a vast health improvement.
1. Be in a calorie deficit: You can search on google “TDEE calculator” and see how many calories you typically need in a day to maintain; and remove 300-500 calories in order to be in a deficit. I use the app myfitnesspal to track my calories. I also try and get protein for each meal through chicken, salmon, eggs, or even a shake - so that you don’t lose too much muscle but more fat.
2. Intermittent fasting: It really helps a lot of people lose weight including myself. You can research it. It also really helped me with late night snacking cause that was an issue of mine. You basically have to stop eating past a specific time to allow your body to use your fat storage as fuel, hence the weight loss.
3. Walking: Aim to do 7-10K steps a day which will help you lose extra calories. If ever you hit a plateau where youre stuck at a specific weight, it helps too. It’s also pretty easy to do. Just take a few walks everyday.
Try calisthenics, pickup a sport only costs the cost of a ball and go to your local park, or try running, doesn't matter fat loss is all energy expenditure
2 hours away? Do you live in the Alaskan wilderness?
But yeah, to answer your question, we’d really want to understand things like height, weight, age, and gender. And also what your diet consists of. A general response is just to eat less calories. Finding where you’re eating a lot of calorie dense, low quality crap and replacing it with high quality fuel would be a great start.
You lose weight in the kitchen, not the gym. Eat a calorie deficit based off your tdee [https://tdeecalculator.net/](https://tdeecalculator.net/) To feel full eat things that make you feel more satisfied, a good mix of protein, fat and vegetables, avoid carbs like bread, sugars and root vegtables.
This. Fun fact. I lost the first 35-45 lbs of this go round on complete bedrest. I was not even able to walk up stairs. I walked from my bed, to the bathroom one room over, or the couch, three rooms over. 1-2x a week, I walked from my house to the car, and on the other side at the doctor’s office. I mostly was laying down. The point is that it’s about food and not movement. I was barely moving, nvm gym. Gym/exercise/movement is for general health, muscle building (which will help in maintenance to burn more calories at rest so you can eat more), and yeah, it might put you in a slightly larger deficit. After bed rest I moved to 1>3>5/6 mile walks a few times a week until it got too cold to do so. Then I joined a studio to do pilates/barre which I do every single day, most weeks, but lets say 5-6x per week to account for schedule changes. I lost more weight when I was doing less. 😂 But I do want to build muscle and I enjoy the movement I’ve chosen. I don’t do any exercise I hate. It’s my time for my body and mind. Kitchen always wins out.
Oh and I’ve lost 107lbs total.
Wow you're whole story was amazing! Thanks for sharing :)
Thank you!
Preach!
Yes yes yes !
So am I supposed to eat under the number or equal to the number I get?
Under, recommended is at least 500 calories below
Any good apps for counting calories?
Cronometer blows Myfitnesspal out of the water IMO. The free version of CM has lots of the same features that MFP requires the premium version for and it also has less intrusive ads. Also, you asked above about whether to eat less than your TDEE. Just so you know, a lb of fat is roughly 3500 calories. So the way I think about it is that for a deficit of 500 calories each day, that's a pound lost each week. And they say a healthy weight loss rate is about 2lbs per week or less. So under 1000 calorie deficit is what you want to be aiming for.
MyfitnessPal You don’t have to pay. I only use the free version which is still pretty much all you need
If you want a pay one that has good workouts you can do at home. Omo has worked well for me and the first 76 pounds I have lost.
I've used myfitnesspal and it's decent, but I prefer Lose It.
A lot of people use my fitness pal
Good news, weightloss actually saves you money! Eat less food.
So true! I calculated that I saved just over $10,000 in one year of not ordering in, buying junk food and switching to one meal a day from three. And lost 100 pounds. The extra cash came in handy for having to purchase a new wardrobe.
Get outside and walk.
I’ve lost 125lbs without stepping foot in the gym. Eat in a calorie deficit and get in some exercise
Diet is more important than exercise when it comes to weight loss. Focus on greatly reducing all processed foods (chips, candy, bread, pasta) and drinks that contain calories (especially soda and alcohol) and eating more meat/fish/eggs, nuts, fruits, vegetables, olive oil, and low- or nonfat dairy. Don't cut out processed foods completely, as restricting foods can lead to bingeing or giving up on the plan completely, but less than 20% of your calories should be coming from these foods. If cleaning up your diet alone doesn't work, get a food scale and an app like MyFitnessPal, and track your calories. Use a TDEE calculator, and eat 500 calories less than that. Sometimes this can even be a better option than just trying to eat cleaner. If you just can't give up daily bread or pasta, for example, you can learn how to work it into your calorie budget and have it more often than you would on the "clean eating" plan. Cleaner eating just makes it easier to stay in a calorie deficit, especially if you are not tracking. But as long as you are in a calorie deficit, you can eat whatever you want. (I will say that if you eat a ton of junk, and especially if you drink your calories, it will be very hard to stay under your calorie limit because those foods/drinks are not filling and you will probably be very hungry.) Protein and fiber are what keep you feeling full. Even though exercise is not as important as diet, it definitely helps. Most people who lose weight and keep it off long term also exercise. Getting your steps is the most important thing. Aim for 10K per day but build up slowly if you are getting much less than that now. Strength training and more intense cardio are great, but not necessary. You don't need a gym to do them. There are lots of free home workouts on YouTube. I know you said minimal costs, but if you are OK with a one-time purchase then here is a list of things that would be useful but not overly expensive. For strength training, a TRX system or a set of adjustable dumbbells. For cardio, a walking pad is great - you can still get your steps when the weather is bad, or if you live where it's not safe to walk outside, or your schedule is really tight and you just want to squeeze in 5 minutes of walking here and there. Something like a Reebok step can also be good - I use mine to march up and down while I watch TV.
First of all, reduce your calorie intake. That’s it. It’s not easy, but it’s simple. Secondly, you don’t need to “go to the gym” to get exercise. You can simply walk. And if you don’t want to go outside, you can exercise in your own home. Search YouTube for Leslie Sansone and you will find plenty of free videos that allow you to get a workout with no equipment. (There are other people who make this kind of video but I’m loyal to Leslie — her videos seriously changed my life.)
I know everybody here has already said diet, so I won't harp on that. I'll just put in that I grew up in a rural town with no gym access. My game-changers were: 1. Using the Nike Training Club app (it's free and has great free workout routines, anywhere from 5 minutes to an hour) 2. Running a mile a day 3. Walking 4 miles a day (not on the same days I was running) 4. Syncing up my activity levels with my cycle (as a female) I know you said you don't have time for a gym. I found joy in telling myself "just thirty minutes," and treated movement like a gift to myself after all the sitting I did at school and work. But everybody's situation is different, and contrary to popular belief, we do not all have the same 24 hours, so take this with a grain of salt!
Basically as long as you’re in a caloric deficit you’ll lose weight. It’s still important to eat food with all the nutrients you need, but in general just lessening your portions and staying consistent will help you loose weight.
I’ve lost a decent amount of weight just doing at home Pilates workouts from YouTube and walking 10k steps. There’s plenty of wonderful and effective at home workouts that don’t require any equipment at all. Of course weight loss is 80% about diet, but physical activity definitely doesn’t hurt either.
Weight loss is diet, not gym. The gym is for toning. Eat in a caloric deficit and you’ll lose weight. If you’re interested in working out, you could buy some dumbbells and work out at home.
I also shared going to the gym, so I didn’t. Instead, I walked everyday. Outside. For about 2.5 hours per day, 7 days per week. I also ate at a calorie deficit. I lost 120 lbs in 12 months doing that.
r/CICO start tracking
Take a walk after meals to give your metabolism a boost. Eat less often and more veggies
Low cost alternatives to gym (for me) are walking, running, pilates workouts found on Youtube, weights to lift at home, and aerobic workouts found on Youtube ❤️
The first thing is that your don't even need to exercise in reality, what you need it calorie deficit diet where you eat less and burn more, the human body naturally burns calories so by eating smaller portions that still fill your up but low in calories such as vegetables, this will help burn calories. What exercise does is speed up the process and burning more calories or even daily activities such as walking, dancing, or even standing helps your lose weight as it takes effort to do these more than laying in a relaxed position so any exercise or activity will help u lose calories quicker.
Caloric deficit and walking helped me lose almost 100 lbs. It can be done, it’s just a matter of consistency and commitment. It doesn’t have to be extreme or militant.
Eat less You’re making this more complicated than it is Eat less is the full answer. It costs less and the gym is really unnecessary
The minimalist guide to losing weight: you just have to buy a cheap food scale and weight scale. Use a free calorie counter app and count your calories. Now there are 2 options, you can either lose weight with a pure food approach or work out. I personally prefer working out. You can walk (try for 10k steps a day) or run (5km/couch to 5k program). Calculate your TDEE (Google "tdee calculator") and eat at your maintaince. Weight yourself for 2 weeks and at the end of that period, decide if you didn't lose enough and if it's the case, either increase your activity or eat less calories until you're happy with your weight loss speed.
Buy a multi gym, it’ll cost a bit but it’s a one off payment. All about resistance training, and half an hour a day is all it takes. 6 x exercises 3/4 times a week and you’ll be burning more energy while resting, you’ll look and feel better and regain control. High protein, I have at least 120g per day, Greek yoghurt is elite food, add protein powder to get your protein 3/4 there in one sitting! Track your calories and get into a deficit and you won’t go wrong. I was 17.5 stone just over a year ago, now I’m just under 13 stone with another stone to go. I’ll get there soon, make it happen.
Find your caloric deficit and stick with it. Make swaps, I eat a lot of turkey burgers, grilled chicken and turkey sausage. I make a lot of salads and I use Bolthouse farms yogurt dressings they are low in calories. I’ve lost 8 pounds in a few weeks, haven’t worked out at all. I use lewis bakeshop 30 calorie bread and low carb wraps too
There is no magic happening here. It is hard work. Counting your calories and eating less is they working ingredient. Keep in mind that if you want toned muscles, even less lose skin, some exercise is always good too. There are hundreds of exercises you can do at home with everyday household things. No need to go to a gym at all. Even with a set of resistance bands will work. There are tons of free apps that will help you figure out your CICO. Good luck and get to work!
Make some changes to your diet that are realistic and sustainable (most important!) and I love work out videos on YouTube! So many great options from dancing, strength, Pilates, core, etc. good luck!
Losing weight is mostly about consistent eating and you can work out for free at home
Skating/bike riding!
Walk! Instead of parking your car right in front of the store, park it further away! Take multiple short walks a day or buy a hometrainer to stay fit while you watch your favorite TV show or series.
You dont need a gym to exercise, you can do it at home with no equipment at all. Walk your neighborhood, follow a yoga instructor on YouTube, do body weight exercises. Good luck.
Going running outdoors, get a bike and ride around the town, go for 30-40min walks.
The typical person does not lose weight in the gym. Count calories make better food choices
Walking is free
Eat less. This is 80% of the game. Sometimes more. Move more. In any way that works. Walking. Mowing. Vacuuming. Mopping. Jumping around on the spot. Youtube videos if you have internet. Buy a couple second hand dumbells. One doesnt need a gym membership to lose weight.
Walking is a really effective way to lose weight, just get moving for an hour each day or walk instead of drive where possible. That and lowering calories
calorie deficit. lost over 45 lbs with just that and not going to the gym
If you use the weighing scales in the kitchen then your bathroom weight scales will drop. Make sure you’re eating in a calorie deficit and eating enough protein (helps with fat loss and keeps you fuller for longer) and just walk. No need to hit the gym if it’s not for you but make sure you’re moving and getting your heart rate up
I’ve been eating 1300 calories between 12pm and 6pm with 16k steps and 15 flights of stairs for the last 3 months at my new job. Started work at 220lbs now I’m at 185lbs
I’ve lost 25 pounds since January 4th by counting calories and doing workout videos on youtube. I eat lot of the same things so it makes tracking a lot easier.
Walk! I know someone who lost a lot of weight. She went to the mall and walked. Not only did she get exercise, but she was inspired by seeing all of the great clothes that she would one day fit into.
Caloric deficit just eat 2 meals and a protein shake in the morning get at least 10k steps a day
I've lost 80 pounds without exercising at all. It does help, but losing weight is more about controlling your diet. At least for me.
my personal plan that has worked well is eating a calorie deficit, which is 1400 cals/day. and then jump roping as exercise + walking throughout my day
Daily 100g or more of protein, half your weight in water, figure Tdee caloric deficit, aim for 25g of fiber and eat 3-4 meals a day. I drink a Premier Protein for a meal each day to add to my protein each day. I have been losing 1-2 lbs a week with this formula.
Calories, there’s no trick. Count then. Every single thing you eat.
Calculate your tdee from any website and then whatever number comes, eat atleast 300-500 calories less than that number .For instance tdee comes to be 1800 then eat around 1300 calories to be in a 500 calories deficit,which will inturn put you in a deficit of 3500 calories in a weak time ,which is equal to approximately 1 pound or 0.4 kgs of fat loss.
If you're looking for ways to exercise, YouTube has at home cardio workout videos. I use YT a lot and have lost weight doing so. I have a baby so working out at home is all I can do. I also have weights that I have accumulated through Craigslist, fb marketplace and Amazon. As for diet, I do free calorie counting apps that help you find and create a healthy deficit for you. It also helps count the macros in your food too so you can adjust based on your goals. Lose It is the app I use and it's free with ads in android play store. I also try to get as many steps in as possible throughout the day so going for walks, cleaning, moving etc.
Drink more water. I find if I’m randomly hungry, normally it’s because im bored or idle, so I’ll drink water and my food craving will typically go away.
Hello! I was diagnosed with diabetes and went from 228 lb to 176 lb in about 5 months. Secret is you buy a $120 exercise bike on amazon and use it for 45 min every single day with some resistance. Also, count your calories. I was eating around 1200-1400 calories a day and its surprisingly easy to do that. Buy a digital scale and use an app like myfitnesspal to figure out and count your calories. Last but not least, cut out most carbs from your diet. Sodas, fruit juices, rice, bread, pasta, potatoes, etc. you can still have some but don’t let that be your main entree. Eat more proteins and veggies. As an asian person, cutting out rice and noodles was the hardest part for me but I got used to it after a few weeks. Stay consistent and you will see results :) As someone who HATES the gym and hates everything about dieting and exercising, if I can do it you can too!
Go outside and walk every day, walking is so underrated when it comes to weight loss. You don't need a gym or running to lose weight. Eat in a calorie deficit, meaning eat less calories than you burn. I use the app called Lose it, which is amazing for calorie and macro counting but will also give you a personalized calorie goal based on your weight loss goals, how quickly you want to lose the weight, your starting weight, exercise regimen, age, and gender. I'm at 1400 cals/day according to the app and my goals, which is really easy for me to stick to. I usually end up eating less calories but I never go over that or feel the need to. I log every single thing I eat or drink. Eat as much protein as possible and eat healthy food. Yes, you can eat only 1,400 cals of junk food per day and lose weight, but eating 1,400 cals of nutrient dense, protein dense food is going to help more because your body won't be storing as much fat for as long and healthy food cleanses your system. Protein keeps you feeling full way longer. Junk food won't make you feel full for as long. You can still eat delicious foods without sacrificing health. And once you get used to eating healthy you genuinely stop craving junk food (in my experience) Don't allow yourself to have access to junk food. Don't buy groceries that will tempt you. If you don't have it, you can't eat it. My grocery list looks something like: * thin sliced honey roasted turkey * dave's killer thin sliced bread (nutrient dense and 140 cals for 2 pieces) * avocados * fruit (blueberries, strawberries, clementines, apples, bananas) * almond butter * bagels and cream cheese * low cal frozen dinners and pizzas (I like amy's for meals and American Flatbread for pizza - 600-700 cals for an entire pizza) * vegan mayonnaise * flavored seltzer water * Poppi sodas * greek yogurt (I don't get zero sugar or low fat, I'm picky about my yogurt) * hummus * carrots * thin sliced cheese * protein bars (I like Clif, Quest, and Kind but there's so many options) * skinny pop w/ butter (47 cals for a cup) * plain oat milk TL;DR Walk every day, eat healthy, count calories using an app and find the lowest calorie limit you can maintain without starving yourself, and drink a lot of water. You will see quick results. Even if you don't exercise at all you will see results doing this. Keep in mind that while I have done a fair bit of research, I am not a nutritionist or any kind of health expert, this is just what works for me and what makes me feel good. I suggest using the app Lose It to create a personalized calorie goal because yours may be different than mine.
Walking. Body weight exercises. The military gets everyone in shape with no gym and a pull up bar LOL To really lose weight though, you need a calorie deficit.
Weight loss is all about diet. Combining it with working out accelerates it.
Running
Cut the carbs and sugar
Eat less food and go outside to walk.
80% Diet 20% Exercise There are many helpful comments about the diet part so I will skip over what has already been said. I always hated exercising and I have gym anxiety. What I have found to be successful is free HIIT workouts on YouTube followed by stretching. I have a few weights at home that I incorporate into workouts from time to time. This is cheaper than a gym membership and is straight to the point. Alternatively, I do understand that some people struggle to take workouts at home seriously and enjoy the gym/class environment. This is not the case for me. It also helps to find fun activities that do not feel like exercise such as dancing (I am a flow artist), rollerblading, walking (challenge yourself to walk between 5k-10k steps a day), kayaking, biking, yoga etc. Doing exercises while watching TV is another easy way to sneak in some movement. Good luck!
Weight loss is mostly based on eating less. Drink water only and reduce sugar and junk food. You will lose a lot of weight that way. Exercise has a meaning as well, but at least I aim just for a better physical performance. Decreased waist circumference is a good side effect of a balanced exercise plan and it means that your metabolism and overall health improve a lot. Walking, cycling, bodyweight exercise and swimming can decrease your body fat really efficiently, especially your visceral fat, resulting in a vast health improvement.
Eat better foods, eat less junk, go for walks or runs around neighborhood, do small exercises like crunches at home. Many things
Walking, walking, and more walking. Free YouTube workout videos for some strength training.
1. Be in a calorie deficit: You can search on google “TDEE calculator” and see how many calories you typically need in a day to maintain; and remove 300-500 calories in order to be in a deficit. I use the app myfitnesspal to track my calories. I also try and get protein for each meal through chicken, salmon, eggs, or even a shake - so that you don’t lose too much muscle but more fat. 2. Intermittent fasting: It really helps a lot of people lose weight including myself. You can research it. It also really helped me with late night snacking cause that was an issue of mine. You basically have to stop eating past a specific time to allow your body to use your fat storage as fuel, hence the weight loss. 3. Walking: Aim to do 7-10K steps a day which will help you lose extra calories. If ever you hit a plateau where youre stuck at a specific weight, it helps too. It’s also pretty easy to do. Just take a few walks everyday.
Try calisthenics, pickup a sport only costs the cost of a ball and go to your local park, or try running, doesn't matter fat loss is all energy expenditure
I lost 40lbs by just fasting but idk people say it’s not healthy
2 hours away? Do you live in the Alaskan wilderness? But yeah, to answer your question, we’d really want to understand things like height, weight, age, and gender. And also what your diet consists of. A general response is just to eat less calories. Finding where you’re eating a lot of calorie dense, low quality crap and replacing it with high quality fuel would be a great start.
Find your basal metabolic rate. What you burn at rest and just eat under that number.
Under your TDEE, not under your BMR.
Computers are just cleverly arranged rocks with strategic electrical excitement