10 Ways to Lose Weight Without Going to the Gym

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When you think about weight loss, hitting the gym usually comes to mind. But for many people there is just not enough time in the day. Between work, taking care of the kids, and spending time with your loved ones, your schedule is jam-packed. You’re obviously exhausted and you just don’t have the time to get there.

One of the most common reasons people skip the gym is lack of sleep. The last thing you want to do when your body is drained of energy is go to the gym. But the truth is that not getting enough sleep is hurting more than your motivation — you may be suffering from sleep deprivation.

Juice Cleanse Regularly

“A cold-pressed juice cleanse is the best way to rapidly give your body what it needs to stop clinging onto stored fat! Regardless of how many calories you are consuming, if you aren’t getting enough nutrients, your body will perceive a famine,” says Jessica Rosen, certified holistic health coach and creator of Raw Generation. “As a result, it clings onto fat.” Fresh fruit and vegetables will help keep your body burning fat 24/7. “Juicing them extracts vital nutrients, maximizing the amount your body is able to absorb,” Rosen says. “A juice cleanse will jumpstart healthy weight loss, boost your metabolism, help you stay on track, and skyrocket your results!”

Drink a Green Juice or Smoothie Every Day

“Having a generous serving of liquefied greens daily is a powerful way to get the nutrition you need to lose weight and keep it off,” Rosen says. “This healthy habit will provide your body with exactly what it needs to crush junk food cravings and burn fat!” Difficulty losing weight and weight gain often results from consuming too many acid-producing foods such as meat, dairy, sugary sweets, and alcohol, she adds. “Super-alkalizing green juice is the absolute best thing for rebalancing your body! Swap out your breakfast or lunch for a green juice or smoothie & you will be on your way to losing weight naturally.”

Sleep 7–8 Hours Each Night

Your sleep routine has a powerful effect on weight loss, and you should try to go to sleep and wake up at the same times every day. “People who get high-quality regimented sleep tend to have a lower percentage of body fat. Too much or too little sleep and irregular sleep patterns are linked to higher body fat percentages,” Rosen explains. “Your body actually burns off more calories the day after you get a good night’s sleep regardless of your physical activity or lack thereof.”

Drink More Water

It’s important to stay hydrated. Drinking water causes your metabolic rate to increase and leads to you feeling fuller faster, Rosen says. “Studies have shown that drinking 16 ounces of water before each meal promotes faster weight loss. Drinking water about 20 to 30 minutes before your meal makes you feel full.” For every cup of coffee or tea you enjoy, follow it up with between three and eight ounces of water, she adds.

Eat More Raw, Plant-Based, Whole Foods

“The more raw fruits and vegetables you eat, the easier it will be to lose weight,” Rosen says. “The point of eating a raw is to give your digestive system a rest and to replenish the nutrients your body needs to be healthy and vibrant.” When your body senses that it is getting the adequate nutrition, it switches out of famine mode, she adds. “It releases the fat it's been storing up as a consequence of nutrient deprivation... and you lose weight!”

Drink Tea Daily

“Replace coffee and other energy drinks with teas. You can drink tea hot, cold, or fermented in kombucha,” Rosen says. “Tea has been drank around the world for thousands of years and now comes in so many different flavor options that there is no reason not to find one you love and drink it daily.”

Eat Healthy Fats

Eat healthy fats like coconut oil, raw nuts, and avocados. “Don't be fooled — these healthy unsaturated fats actually promote weight loss; they’ll keep you feeling fuller longer, give you more energy, and assist in your body’s absorption of vitamins,” Rosen says. “Many studies have found a strong correlation between a diet that includes more healthy fats and having less belly fat/a lower body-mass index.”

Cut Out or Minimize Intake of Acidic Foods and Beverages

This includes dairy, alcohol, wheat, and processed foods. “Each of these foods requires a lot of energy to digest and does not supply much or any nutrition,” Rosen says. “They are also easy to overindulge in and lead to rapid weight gain.” Try eliminating as much as possible of the following: Added sugar, dairy, gluten, processed foods, fried foods. Focus on eating lots of fruits, vegetables, seeds, nuts, and clean proteins, she adds.

Eat Spicy Foods

Eat more spicy foods like chili pepper and ginger to quicken your metabolism. “When you eat spicy foods it actually causes your internal temperature to rise (ever wonder why you start sweating when you eat something spicy?),” Rosen says. “This rise in temperature gets your metabolism going.”

Chew Food Thoroughly

“Digestion drains energy so the more you chew your food the less work your stomach has to do, freeing up energy to heal and repair itself and burn fat,” Rosen says. Chewing your food thoroughly and eating slowly gives your body more time to process the food, both physically and mentally, she adds. “Your brain gets a chance to catch up to your stomach and you tend to eat less and be a better judge of when you are actually full.”
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