10 easy ways to lose weight without dieting
We all know that a big part of being healthy is eating well.
I’ve covered a lot of healthy eating and diet advice in my blogs to help you achieve your ideal weight and improve your overall wellness.
But did you know diet alone won’t help you maintain weight loss long term?
So what can you do about it?
Your weight loss journey needs a holistic approach.
When you feel good, you’re less likely to slip into bad eating habits such as late-night snacking or letting treats creep into your daily diet (we’re all guilty of this).
Do you want to lose weight for GOOD and feel good about yourself?
Let’s dive into the top 10 healthy lifestyle habits to help you lose weight sustainably and healthily together!
1. Being active is a great way to lose weight
You may think you have to fit a lot of exercise into your week to be physically fit.
But here’s the truth: simply being active in your day-to-day life is a great way to build up and maintain fitness. This is especially important if you’re overcoming an illness or injury.
So, how long should you be active to achieve weight loss?
As little as 30 minutes of physical activity per day!
Once you feel comfortable with your activity level, you can gradually build up the length and intensity of your activities!
How to get active at home
So how can you become more active at home especially if you are not a big fan of the gym?
Well, grab your sneakers and get started by discovering your local neighborhood on foot!
You can walk to your nearest park or favorite coffee shop. Or you can get off your bus or train one stop early and walk the rest of the way home.
If you’re a dog owner, make your fur-baby extra happy by taking her for an extra-long walk. Take a route through a park so you can stop at a park bench for a rest or do some stretching.
Another way to stay active is doing yoga. Yoga is a gentle way to increase your physical activity and improve your flexibility and core strength.
Even absolute beginners can benefit from taking 10 minutes a day to practice some yoga activities. Get started here.
How to get active at work
Did you know it’s especially important to stay active if you’re working in an office for 8 or more hours a day?
I’m not just talking about your waistline. You can expect increased blood flow and better productivity.
You may have experienced pain or discomfort at the end of a long day at work. This is because sitting, or standing, stationary at a desk for extended periods of time can lead to back and neck problems.
If you don’t have access to a sit/stand desk where you can move up and down frequently, there are plenty of other ways to keep moving!
So what can you do about it?
Take your laptop somewhere high, like the kitchen counter. Just make sure your screen is still level with your line of sight so you’re not straining your neck by looking downwards.
You can also take breaks from your screen as often as you can (download an app to remind you to do this).
My favorite way to keep being active is walking to the water cooler to refill my glass instead of keeping a bottle at my desk and taking the stairs instead of the elevator. Even if you’re 40 stories high, you can get off a few levels early.
If you are working at an office, ditch the conference rooms and host a ‘moving meeting’ with your colleague by going for a walk together!
2. Looking after your mental health helps you lose weight
If you’re feeling down, you’re not alone.
Our World Data estimated that roughly 10% of the global population suffered from mental disorders in 2017. That was before the pandemic hit.
As the COVID-19 rages on, with no end in sight, many of us are feeling the effects of isolation from friends and family, adapting to lifestyle changes such as working from home and facing employment uncertainties.
In fact, mental health plays a huge part in eating disorders and weight loss/gain issues.
While research into this link is new, there is a common belief that people with poor mental health have a harder time reaching their weight loss goals.
If you’re tired, stressed out, or anxious, you may feel like binge eating or skipping exercise.
So, how can you check in with your mental health?
Here are some simple things you can do:
· Establish a daily routine such as getting up at the same time every morning.
· Manage stress. Break down your daily tasks into manageable goals and then try focusing on each small task at a time.
· Talk about your feelings to someone you trust or reach out to a professional support network.
· If you live with a mental health condition, keep in regular contact with your doctor or your mental health specialist, to make sure you’re receiving the support you need.
If face-to-face counseling is out of your budget, check out my low-cost option for monthly online support.
3. Meditation and mindfulness helps with weight loss
Mindfulness is the practice of being present in the moment and not overwhelmed by what’s happening around you.
Believe it or not, this not only helps you enjoy the simple pleasures in life and improves your ability to deal with stressful events, practicing mindfulness is a proven way to help people lose weight by enabling them to make better lifestyle decisions.
Get started by checking out my beginner’s guide to meditation mindset – how can I start meditating?
4. Good sleep is good for weight loss
Did you know having a lack of sleep can slow down your weight loss?
Healthy sleep allows you to rest, recharge and remain alert during the day. Research shows that a lack of sleep can increase your appetite, which will lead to weight gain.
So, how much is enough sleep?
Most adults need around 7-9 hours per night, but this needs to be relatively uninterrupted so your body can achieve a proper sleep cycle and get enough deep sleep to rejuvenate.
Get the most out of your sleep by:
· Creating the right environment to sleep in. Make sure your bedding is comfortable and keeps you warm/cool enough throughout the night. Keep your room dark (use blackout curtains or a sleep mask). Use ear plugs or a noise machine to block out distracting noises.
· Giving yourself 30 minutes to wind down before bedtime. Try reading (not your phone), meditating or stretching.
· Sticking to a sleep schedule—go to bed and get up at the same time each day.
· Avoiding late-night intakes like caffeine, alcohol, or food—these will interfere with your ability to fall asleep.
If you’re still struggling to fall asleep at night, learning your sleep chronotype can help you find the sleep style that suits you best.
5.Social Media addiction affects your weight
Have you ever looked at your daily activity chart on your phone?
Sometimes, we can be surprised by how much time we spend browsing things on our phones.
Spending a lot of time on platforms like Instagram and TikTok can cause you to compare yourself with influencers who make a living off projecting the perfect body or perfect lifestyle.
Have you ever thought about how many photos it took to find one that was perfectly flattering or how much makeup they have on or if they’ve used filters?
Remember how quickly Khloe Kardashian’s unedited photo suddenly vanished from the internet without a trace?
Portraying the perfect body is big business for celebrities but buying into their unrealistic posts can have a devastating effect on your body image.
It’s no wonder that research has shown the more time people spend on social media, the more likely they are to develop an eating disorder.
Getting on top of your social media addiction is one of the best things you can do for your mental and physical health.
I’m telling you, you can be perfectly comfortable with your body shape so long as you’re within the healthy size limits. If you’re struggling to overcome a bad habit or think you might have an addiction problem, try to seek professional help.
6.Achieving work/life balance helps you lose weight
Got career goals?
There’s nothing wrong with being ambitious and working hard.
You can earn great money, get a sense of fulfillment from your accomplishments, and maybe your job is making a positive difference in the world.
However, if you’re focusing all your energy on work, chances are other areas of your life are missing out.
Working from home during Covid has meant many of us to get to rock up to our computers without having to wear makeup, endure a long commute, or put a bra on.
Maybe many of you struggle with boundaries of work time and personal time. And with employment uncertainty all around us, it’s getting harder to push back and say no in fear of losing our jobs.
It is possible to be a star employee or successful business owner and still maintain a work/life balance.
In fact, you’re going to be more productive because you’re going to avoid burnout and reduce your stress.
What’s more, you’re much more likely to lose weight and keep it off when you’re not devoting all your time to work, because you’ll be able to fit in time to be active and make good eating choices.
So, what can you do about it?
Set some boundaries. Not just for yourself, but for your boss/clients, too.
Stop allowing yourself to be disturbed when you’re not ‘on the clock, and during your work hours limit your time-wasting activities (and time-wasting people).
You need a break so you can rest, recharge, and focus on the other areas of your life that are more important than work.
7. Healthy relationships help you lose weight
During your weight loss journey, you’re going to need support from your loved ones.
Not just for advice and encouragement, but also for the simple joy they bring you when you’re spending time together.
Likewise, bad people in your life can be quite toxic and will hinder your weight loss efforts.
Maybe you’ve got one or two people in your life that bring you down?
It’s hard to avoid them, especially if they are family members or part of your social group.
The stress brought on by enduring a toxic relationship can lead to unnecessary weight gain by causing you to make bad choices such as overeating.
So, how do you end a toxic relationship?
It might be hard to “break up” with the toxic people in your life, but you can swap the time you spend with them, with time spent with people you want to be around, whose company you enjoy.
You’ll find yourself better and be in a better mindset to make healthy choices!
8. An active social life is great for your health
Did you know having an active social life will help you lose weight?
Humans are social creatures. We don’t enjoy being alone all the time. Even those of us who are deeply introverted need social interaction.
Believe it or not, tackling weight loss is easier when you’re sharing the journey with other people
Going for walks with a friend, joining a community fitness club, or signing up at a yoga studio can be great ways to get social!
You can even try something completely new like joining a book club or signing up for a photography or pottery class.
Even though these activities are not physically active, you’ll still be getting out of your home and interacting with other people. And heading off to a class is a great excuse to sneak an extra walk or bike ride into your weekly routine.
Check your local community pages for events and activities that might interest you.
If you’re stuck on where to start, check out these tips for getting more socially active.
9. Spending time outdoors is good for you
There’s nothing quite like getting back to nature.
The smell of fresh air, the sound of leaves rustling in the wind, the way the sky changes color throughout the seasons.
Can spend time in nature benefit your health?
YES! Spending time outdoors not only helps alleviate stress and anxiety but it also increases your mobile activity.
While you’re enjoying all that nature offers, you’re also getting active at the same time.
When the weather is nice, you can spend time at your local park either eating lunch, reading a book, or hanging out with a friend.
Even try this when it’s cold outside: rug up and enjoy the crisp air filling your lungs for a few minutes.
Or, you can even do this in your own comfort space!
If you have a balcony or yard space, gardening is a very satisfying way to spend time outside. You can even grow your own food. This way you can snack on what’s in your veggie garden instead of searching through your pantry for junk food when you’re hungry.
Try spending a weekend surrounded by nature. Go camping (or glamping), rent an Airbnb in the countryside or go for a drive outside the city and spend the afternoon at an animal sanctuary or national park..
Check out your local areas to see what they offer.
10. Acts of giving improve your own health
Did you know that doing something for others can actually help you lose weight?
Interestingly, doing good things not only promotes good values. It leads to positive habits in your life.
How does it work?
Well, acts of giving or acts of kindness produce dopamine and endorphins, the feel-good hormones in your body.
And research has shown that activities that increase your dopamine can be beneficial to blunt the dopamine drop that occurs with weight loss, allowing you to sustain better appetite control.
Doing something nice for other people also helps you appreciate the kindness in others, which goes a long way towards having good relationships with other people, and yourself.
You may have noticed, my 10 healthy habits interlink with each other to create a solid platform for your weight loss journey.
So, while maintaining healthy eating is vital to losing weight and keeping it off, it’s also just as important to approach weight loss from a holistic perspective.
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