Weight loss is increasingly becoming a problem as time goes on. In America, obesity rates are skyrocketing.
There seems to be no end in sight.
It's up to you to take control of your life to lose the weight you want and need.
Create a whole foods diet that you’ll stick to
The Standard American Diet (SAD) is not set up for your success.
In order to start losing weight without hitting the gym, a radical diet change of whole minimally processed foods is needed.
Focus on eating foods like:
- Grass-fed Beef, Bison, Salmon, Wild Shrimp, Monkfish, Mussels, and Wild Catfish
- Wild Rice, Quinoa, Black Bean Pasta, and Sweet Potato
- Kale, Arugula, Spinach, and Watercress
- Garlic, Mushrooms, and Onion
Whole foods will help you lose weight because they are high in nutrients but low in calories.
You won't have as many cravings the more you eat foods that support your body rather than deplete you.
If you aren’t used to eating whole foods, sit down and compile a list of foods you know you love eating.
This will make things easier once you start your weekly grocery shopping routine.
After a while, you’ll know exactly what to shop for. Things will become automatic for you.
Now when I go grocery shopping I can zip around the store with ease. Back in the day, this wasn't the case.
I was overwhelmed and it took forever for me to make decisions on what to buy.
With support and practice, my grocery shopping got much easier.
It's important that you’re kind to yourself. Especially if you're making a radical switch from a processed food diet to a whole foods diet.
The more you shop and cook for yourself the more weight you’ll lose.
Your taste buds will also change. They will support you in your transformation.
A daily routine will help support your weight loss goals
When you start your day with a specific routine you’ll have less decision fatigue and overwhelm.
This is important in order to implement life-long habits that’ll support you.
When you have a routine filled with practices like:
- A morning walk in nature
- Mantras and gratitude exercises
- Nighttime reflection and more gratitude
You’ll be more apt to keep your lost weight off. Weight gain is always a symptom of internal conflict.
What you’re struggling emotionally will come up. You’ll be able to address and heal from deep wounds.
This will take time but as you develop a deeper awareness of why you struggle with weight, you’ll become more successful in all areas of your life.
A lot of us (myself included) do include a gym visit in their routine. This is not necessary.
Your goal should be to get more comfortable in your skin. This doesn't have to mean hitting the gym.
In fact, you may want to stay away from the gym so you can develop the confidence to decided whether you want to start going or not.
Create a routine that supports you.
Get inspiration from others but it's up to you to decide if a certain practice resonates.
If you aren’t used to a routine I suggest slowly adding in practices. Start with one practice like a morning walk or 10-minute meditation.
Once you’re consistent you can start to add in more.
It took me a while to figure out what worked for me. Don’t get discouraged if things don't click right away.
A bit of time and persistence is all that’s needed.
Explore the multitude of options for physical activity besides the gym
These days you don't have to leave your house to get a solid workout in with world-class instruction.
If you’re willing to invest you can purchase a Peloton spin bike or install a workout mirror.
As VR(virtual reality) becomes more standard home workout options will get even better.
I suspect that in some ways gyms will become antiquated or reimagined to fit in the future.
Now when I don't feel like going to the gym I just put on a YouTube video of one of my favorite fitness YouTubers.
All I need is a mat, towel, and water. I don't even need clothes.
You can do the same.
There are apps and tools from many YouTubers that you can purchase to enhance your workouts. But honestly, bodyweight workouts are can be just as effective as weight training.
For best results, it's best to do both on the same day or on different days.
If you don't have time to get a traditional workout in, make sure that you are moving throughout your day.
We’re designed to move constantly.
Unfortunately, many of our environments are set up in a way to discourage movement.
You can combat this:
- Walk whenever possible- ditch the car to go to the convenience store.
- Use stairs- Elevators prevent you from getting a quick heart rate spike. Plus, your glutes will look amazing the more you use stairs!
- Dance around while cooking or cleaning- Dancing burns calories while you have fun. Plus it relieves tons of stress.
- Park far away from destinations- Walking is a great way to lose weight and keep it off. The more you walk the better. I cannot stress this enough.
Other workout ideas include:
- Morning yoga
- Dance class
- Group sports
- Volunteering on farms or nature outings
- Weekend runs with friends
Your options are limitless.
A gym is the last thing you need to lose weight if you don't want to go. You’ll have more fun creating your own workouts anyway.