With a busy schedule between work and personal commitments, it’s easy to put workout at the end of the list. Time constraint is a big enemy when it comes to going to the gym. Or you’re simply not into working out for several reasons. Maybe you’re saving money or you’re not fit for the gym due to a health condition. But you still desire to become active because you know how important it is to be physically fit. It’s a conflicting battle of thoughts that many have to face.
Do you want to get in shape without working out? Here are seven proven ways to achieve that body you’re wanting without going to the gym. You are probably doing many of these on a daily basis already.
1. Take a walk.
Walking is an underrated exercise. It’s an easy, free and accessible physical activity that can improve your bone strength and muscles mass, as well as prevent weight gain. With the many opportunities for you to walk, use them as a good way to sweat out, burn calories and be fit.
Even if you’re in the workplace the whole day, there are a lot of ways you can utilise walking to your advantage. Instead of taking the lift, why not walk the stairs? If you need to send a message to someone who’s within walking distance from you, then stand up and walk up to him. Or maybe you’re next destination or your flat is only a 15-minute walk away. Then skip the taxi and walk. All of these will help your body to be active and fit.
2. Do daily household chores.
If you dread cleaning the house and doing errands, it’s time to change your thinking about them. Daily household chores are great ways to keep your body moving and burn calories. However, the number of calories you can burn will depend on the intensity of the chore you’re doing. A light dusting will burn a few while moving furniture will burn a larger amount. You may also exaggerate some movements to incorporate cardiovascular workout and strength training. Playing upbeat music in the background while cleaning can also get you going than normal. The point is to get your chores done and you burn calories along the way.
3. Eat fibres, proteins and whole grains.
In addition to reducing your calorie intake, a meal with balanced portions of fibres, proteins and whole grains will help you lose weight and gain a healthy weight instead. It should not be a crash diet. Simply replace your carbohydrates and white bread with whole grains. Try oats, nuts and fruits.
Also, protein makes you feel full and reduces cravings. In effect, you lose weight while preserving your muscle mass. Healthy protein sources include eggs, meat, plant-based proteins and seafood. You can also try Muscle Nation protein products.
4. Use a standing desk.
If you want to keep on being productive while moving and burning calories, consider using a standing desk. Working while standing for an hour is shown to burn 88 calories. A more intense option is a treadmill desk. Not only will these standing desks keep you fit. They will also save you from back pain due to slumping in your chair and even improve your posture. Sitting for a long time tightens your muscles and causes pain in your lower back.
5. Eat smaller portions of food.
Eating small meals will help you not overindulge. When you have too much on your plate, your response may be to eat it all. If you can control the portion you’re putting on your plate, your cutting back on calories. Being mindful of what and how much you eat will get you the shape you want.
6. Avoid sugary drinks.
Sugary drinks are packed with calories. But calories from these artificial sugars are empty, and they will give your body no benefits. These drinks contain no nutrients. Instead, they make you crave for savoury and salty food, as well as let you feel less satisfied and full, which all contradict the goal of losing weight. Additionally, regular drinking of sugary drinks loaded with added sugars can increase your risk of diabetes and other chronic diseases.
7. Get enough sleep.
When your body is deprived of sleep, it tends to seek for food, thereby increasing your calorie intake. The reward centre of your brain becomes overactive and finds comfort in food. Nevertheless, having at least 7 hours of sleep doesn’t mean that you will instantly lose weight. Sleeping more isn’t exactly losing weight.
So how does it work? Getting enough sleep helps you stay fit by saving you from extra fatty food due to cravings and unhealthy eating. Quality sleep causes your brain to release compounds and hormones that can manage your hunger levels.