Start scheduling your daily tasks. You don’t have to spend hours in the gym. In fact, studies have shown that quick bursts of exercise for less time is more effective at calorie burning and muscle toning. Eat light, choose healthy and clean food. Find other ways to stay active. Have fun with the exercise you like. Be your own best friend, don't beat yourself up.
When it comes to fitting in the time to exercise, many people can’t seem to find space in their day to break a sweat. Work, dinners, grocery shopping, doctor’s appointments…you name it. It’s no surprise that making daily exercise a priority is so difficult for so many and often gets left on the back burner.
Set Your Intention
Setting intentions is key to achieving goals in any area of your life. When you are clear on what you want and why you want it, you are going to be so much more likely to take the necessary steps to get there. You will feel more motivated and inspired and won’t be wasting time and energy on things that aren’t serving you well, because you will be so much more focused on the right action steps that you need to be taking. Just make sure that no matter what your goals, that your intentions come from a place of positivity and self-love, not punishment and guilt. This will ensure that no matter what bumps come your way, you will get back on and be more likely to succeed.
Many times we feel that there aren’t enough hours in the day because we’re not using our time efficiently. Start scheduling out your days into a calendar. Write down everything you need to get done for the week and when you will be doing them. You will most likely notice that once you start prioritizing your days, can find some time to fit in even a 30-minutes of your workout.
Less Is More
You don’t have to spend hours in the gym to achieve your health goals. In fact, studies have shown that quick bursts of exercise for less time is more effective at calorie burning and muscle toning than long moderate exercise sessions. On days that you can’t fit in a long work out, even just 15 minutes of high intensity interval training will benefit you. Think sprint/jogs on the treadmill or jump squats, lunges and burpees.
Ever notice how much hungrier on days that you get in a good sweat session? That’s because you’ve revved up your metabolism and are continuing to burn calories throughout the day. You’re probably also improving your digestion. You’re more likely to eat larger meals on these days. However, on days where you can’t fit in a workout, make sure you don’t stick to the same habit. Eat a bit lighter and choose cleaner, healthier ingredients to still support your health.
Just because you can’t make it to the gym or schedule in your 5 mile run, doesn’t mean you can’t still stay active. On days that you can’t get in your workout, find other ways throughout the day to stay active. Simple choices like choosing the stairs instead of the elevator or escalator, parking farther away and taking a walk after your lunch or dinner can help you keep in shape and feel great.
If you choose exercises that you hate, you probably won’t be as motivated to go to the gym, and when you do, you most likely won’t be as productive, which will lead to less results and the feeling of needing to spend more and more time in the gym. There are so many different ways to get in a good sweat session, so choose ones that you enjoy. If you don’t know what those are, start experimenting and get out of your comfort zone. Go to a zumba class, spin class, kickboxing…get out of your comfort zone and challenge yourself. When you enjoy what you do, you’ll be most likely to stick with it and get more out of your workout.
Be Your Own Best Friend
One thing we’ve all been guilty of is beating ourselves up over failed attempts to make our workouts. Remember that you don’t have to be a robot and make every single one that you schedule. Life happens, things come up and that’s ok. No matter what, you always have tomorrow and another chance to get it right. The most important thing you can do is support yourself and love yourself no matter what. You’ll be amazed at how much more likely you are to pick up healthy habits when you’re thinking more positively. Remember that success is not build on never falling, but on how many times you get up when you do.
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It's better to eat the same amount of food everyday, no matter of the circumstances.... And to enjoy what you do :)
These are simple yet effective tips to lose weight without working at gym for so long. Thanks for this amazing write-up.
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I lost 50 pounds with the 3 week regime, reviewyu.com/3-week-diet-program-lose-20-pounds-21-days, just with healthy eating, no processed junk, cardio and moderation. Not complicated just hard work and being consistent :D
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Good old hard work and avoiding fad diets and gimmicks is the best way. Nothing comes easy. Put in the time.
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Thanks\U0001f60a fresh ginger, lavender and fresh dandelion tea is a favorite. It not only cleanses your liver, it prevents cancer cells from forming and lavender helps with allergies and anxiety.
Don't eat junk food, eat whole foods people. Stress seems to work too\U0001f633 No processed foods, eat veggies, grow a garden, best thing I ever did was to grow my own garden. There are many natural herbs to cook with and make tea from. Try smelling a grapefruit any time you get an urge to over eat. Exercise is important. Baby steps. Don't throw yourself into to much change at once, you will tend to go back to old habits.
Ya but proper food is also important for proper fitness. 80% nutrition and 20% exercise is important.
....lose weight by working hard for it...at the gym... You can do squats while folding laundry. Lunges while washing dishes. There's so many ways to exercise while you do you're every day thing. There is no magical way to lose weight without doing the work out.