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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

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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