Super 7 tips: How to lose weight and stay fit without going to gym

“ I want to lose weight, but I cant spare even two hours for the gym”. “I eat very less, still I am putting on my weight.” How many of us keep complaining this concern? Almost all!. And, it is a bitter truth. Our lifestyles have changed significantly and have become more of sedentary. In the hectic and demanding busy schedules, it is imperative for all of us to stay fit and lose extra pounds. No doubt, the gym is the finest options to do so. But, what if you cant spare regular hours for your own health?

According to the American Heart Association and the Robert Woods Johnson Foundation study “A Nation at Risk: Obesity in the United States”: Adults today consume an average of 300 more calories per day than they did in 1985. Portion sizes have grown dramatically over the last 40 years. Americans eat out much more than they used to

How to lose weight and stay fit?
Here is the to-do list to ensure your healthy life, lose extra weight and stay fit even without going to the gym.

1. Stay away from eating out habit

Overeating is a habit which usually people never realises. And, if you do overeating immediately after your workout, it even gets worse. One of the most important weight management tips is to eat a balanced diet. A diet full of fruits, veggies, grains, protein and dairy - in the right size and at the regular intervals

2. Monitor your food portion

Do you understand the difference between a food portion and a serving? At a time, how much food you choose to eat is known as food portion. On the other hand, a serving portion is the amount of food listed on a food label or product's Nutrition Facts.

As a health conscious individual, you need to monitor both food portion and serving portion. This is because a serving size depicted on a food label may be either more or less than the amount you should eat. It all solely depends upon your weight, age, gender and activity levels.

It is a proven fact that the habit of eating an excess amount of food in one sitting leads to overweight and some chronic diseases. And, this habit is often difficult to break. Hence, it is advisable to monitor your food portion in one sitting. Based on the calorie requirements of your body, you should make your own diet chart and follow it disciplinary. You can use online calorie requirement calculators or wellness and fitness mobile apps to know how many calories your body requires based on your BMI (Body Mass Index).

3. Differentiate between real hunger and emotional hunger

This is very important! Should you eat as per your appetite or hunger? Hunger is the necessity to eat whereas appetite is the capacity to eat. Well, you should eat as per your body requirements. The real hunger tends to come gradually and can be postponed; whereas, an emotional hunger triggers all of a sudden and you feel to eat on urgent basis. It craves for specific comfort foods. Remember, emotional hunger is the leading cause of obesity.

Emotional hunger triggers when you are stressed out or bored. And, it cant be satisfied by eating food. So, you end up doing overeating which leads to obesity.

To deal with emotional hunger, avoid keeping junk and easily accessible food near you. Or, you can maintain a food diary where you note down the amount of food taken and at what time.

4. Never skip high-protein, high-fibre breakfast

By now, a lot more emphasis given on not to do overeating. But, now let's talk about what to eat. High-fibre and protein-rich foods help you lose your extra pounds easily. And that too in your breakfast! A high-fibre food has a capacity to keep a person satisfied and away from unusual hunger cravings. Eating protein-rich and high-fibre breakfast can help boost your metabolism which in turn burn your calories. Also, minimise carbohydrate-rich foods to speed up your weight loss process.

5. Stay hydrated

Dehydration is the enemy of fitness. When your water intake is lesser than the amount of water leaving the body. On the other hand, dehydration slows down metabolism and encourages inordinate calorie consumption. The moral of the story is to drink sufficient water and fluids to stay hydrated.

The biggest benefit of staying hydrated is you can avoid overeating. It is believed that lot many people get confused between thirst and hunger. So, ensure you drink enough of water. Albeit, water does not have the fat burning capacity. But, it acts as a metabolism booster which cleanses your body waste and suppresses your appetite.

6. Start using fitness activity trackers
Fitness trackers and their role in weight loss program are debatable. Some say it helps, some say it doesn’t. The crux is they do help if you follow your schedule persistently with utmost discipline. And hence, don’t ditch your fitness activity trackers if you are already using them; or start using them if you haven’t yet explored their power. Learn how to use them and start monitoring your activity levels. In general, activity tracker users log meals into their product's dashboard or smartphone app after they eat.

In addition, most of these fitness activity trackers are wearable devices. They can also track metrics like distance travelled, steps walked, calories burnt, heart rate, minutes spent exercising, wheelchair pushes, etc.

Some of the most popular fitness trackers are Xiaomi Mi Band 2, Apple Watch, Samsung Gear Fit2, Fitbit Blaze, Garmin Vivomove, Misfit Ray and Fitbit Charge 2.

7. Invest in wellness and fitness mobile apps

If you somehow cannot manage wearable devices, you can still aim to lose weight and stay fit even without gymming. All thanks to wellness and fitness mobile apps. There are many types of such mHealth apps available in Google Play store and Apple Store. You can download them on your mobile and start taking care of your health in a way better manner.

Various popular mHealth apps are nutrition apps, fitness apps, workout apps, stress reliving apps etc. All these aim for keeping a user’s life healthy and fit.

Some of the most popular wellness and fitness mobile apps are Sworkit, Fitnet, Motion Traxx, Healthy Out, Waterlogged, MyPlate Calories Tracker, Yonder, Spotify Running, Daily Yoga.

fitness trainers also use these apps to upload the tutorials and diet charts for those who cant attend gyms but want to carry out exercise sessions at their own in the correct manner. These wellness and fitness mobile apps also provide workout sessions, video chats, exercise recommendations, and right-sized diet based on BMI. Cumulatively, all these help you to lose weight. So, your mini yoga studio and dietician are always with you in your pocket and hence it's fine if you cannot spare time for gymming.

Signing off -

Let's take a walk towards a healthy life!
One thing you should note that losing weight is a long-term activity if done in a right way for fruitful outcomes. Because sudden weight loss will result in weakness and other side effects. It is very important to stay fit. Do all possible efforts that you can and stick to the formula you adopt for weight loss. Have a healthy life ahead!