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10 Ways to Lose Weight Without Paying for a Gym Membership

10 Ways to Lose Weight Without Paying for a Gym Membership

More than 68 percent of Americans are considered to be overweight, even though studies show that we are actually taking in fewer calories than a decade ago. The next step toward getting healthy is to reduce our stress levels and work out, but the average monthly gym fee of $40 is high for budget conscious individuals. Fortunately, there are several things you can do to lose weight for free.

1. Walk 30 Minutes a Day

Doctors have begun prescribing daily 30 minute walks, and this has proven to be a great way to lose weight, experience mood improvements and reduce your risk of developing diabetes. You can start off with a light stroll to build up strength and stamina, but be aware that you will need to work up to a brisk pace of three to four miles per hour in order to burn a significant amount of calories. Either way, though, committing to a 30 minute walk once per day will provide you with numerous health benefits for free!

2. Use a Free Calorie Counting App to Stay Focused

There are numerous paid calorie counting apps and programs that you could join, including Weight Watchers, but this is not the most budget friendly approach. Instead, look for a well-rated free app that makes it possible to record your daily calorie intake. Fooducate is a good example, and this particular app will even give you a daily food grade so that you can improve the quality of each calorie that you consume.

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3. Go Swimming at a Free Local Beach

If you live in an area that has a free or relatively inexpensive beach, you can take advantage of the massive calorie burning potential of swimming. This will be much less expensive than joining a YMCA or local community center that has a pool. As an added bonus, swimming is known to tone muscles, boost endurance and lead to better cardiovascular health. Be sure to select properly fitted men’s or women’s swimwear, especially because research shows that wearing the wrong bikini size can lead to health complications such as indigestion and skin rashes.

4. Utilize Proven Stress Reducers

Stress and anxiety often lead to weight gain, which makes it imperative to reduce the stressors in your life. Adult coloring is one of the latest trends, and it has its roots in Carl Jung’s stress reduction research from the early 1900s. Reading is also a simple way to relax, and studies indicate that it is even more effective than walking, listening to music or enjoying a cup of tea. In other words, adding at least six minutes of reading into your daily routine can help you stop gaining stress weight.

5. Do Not Starve Your Body of Carbs

Low carb diets are all the rage, and they will help you lose weight temporarily. However, the human body needs a certain amount of carbs daily in order to function properly. If you starve yourself of carbs, you will eventually experience muscle loss, impaired thinking and even mood swings. The emotional issues that are attached to a lack of carbs are caused by a reduction in the body’s testosterone levels and an increase in cortisol. That’s right: carbs actually reduce the stress hormone. As long as you do not overdo it, carbs can be a very beneficial component of a healthy diet.

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6. Boost Mental Health by Getting Out in Nature

Stanford researchers have discovered that taking a walk or hike in nature is one of the best ways to reduce your risk of depression. Therefore, if you take your daily walks in a nearby park or wooded area, you will receive multiple benefits from exercising. As an added bonus, this reduction in the symptoms of stress and depression will make it easier to avoid destructive patterns such as binge eating.

7. Take Advantage of Free Fitness Centers

If you live in an apartment or condo community, the odds are high that you have access to a free fitness center or a reduced gym membership. Additionally, many hotels offer free fitness centers for guests. Utilizing these fitness centers whenever applicable is a fantastic way to burn calories and lose weight without paying anything. The cost of these facilities is worked into your bill, so you will actually be throwing money away if you do not take advantage of them.

8. Reduce Your Salt Intake

Salt is linked to bloating and water retention, so slashing your salt intake can make you quickly lose 5 to 10 pounds. Some researchers have also stated that a high sodium diet will increase your odds of becoming obese by a shocking 20 percent. The daily recommended amount of sodium for adults is 2,300 milligrams, but most Americans consume at least 3,400 milligrams per day. Fortunately, salt alternatives such as Also Salt can help you get this problem under control. You will also want to steer clear of most microwavable and restaurant meals to stay within your daily sodium guideline.

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9. Take 5 Minute Exercise Breaks

One of the major reasons that people fail to exercise is that they believe they do not have enough time in their day to fit it in. A close analysis of your day and how much of it is actually wasted should help you find 30 minutes for exercise, but if not, you can take five minute exercise breaks multiple times a day to help you get fit. Doing push-ups or planking for five minutes at a time will be very beneficial, and this can give you much-needed mental boost during your workday. Doing this six times a day will allow you to reach the 30 minute mark.

10. Increase Your Veggie Intake

Many people believe that vegetables cannot make them feel satiated, but this is not true. The fact is that some veggies, including broccoli, have enough fiber to be very filling. To make things even better, broccoli is one of the foods that burns more calories during the digestion process than it adds to your body. Zucchini, cauliflower and asparagus offer similar rewards. Fruit is another way to reduce calories without feeling hungry. Watermelon is an especially good choice because it has a lot of fiber but a small amount of calories. The best part about all of this is that turning to fruits and vegetables in lieu of higher calorie options will slash your grocery bill!

Now that you have a better understanding of how to lose weight for free, it is time to motivate yourself to get started. Watching a Netflix marathon instead of taking a walk or swimming might sound like more fun, but choosing this option repeatedly will reduce your life expectancy by two years. Even worse is the fact that your quality of life will be dramatically reduced if you maintain a sedentary lifestyle.

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Featured photo credit: by Ed Gregory via stokpic.com

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Holly Chavez

Writer, Entrepreneur, Small Business Owner

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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