A combination of diet and exercise is the chosen way of weight loss recommended by most health experts. This, most of the time means joining the nearest gym to start your exercises. The truth is, the gym isn’t for everyone. For some, distance or location of the gym can be a constraint or they may simply not be comfortable exercising with strangers. There could also be some who may find the gym membership heavy in their pocket. Our experts at Health Total understand this and recommend the below tips to help you continue with your weight loss regime without hitting that costly gym.

Start Exercising at Home

Weight resistance training such as push-ups, planks, and lunges help work for several muscle groups at once. This helps to increase your strength and power. By using the weight of your own body you can build strength and do more number of repetitions, which will allow you to get leaner faster.
Additionally, you get to perform your exercises at the comfort of your home at your own pace and privacy. Take regular, brisk walks or jog at least five times a week. Walking and jogging burn calories and contribute to weight loss.
You can walk around your neighborhood or in a local park instead of using a treadmill. Visit your local high school, college or sports arenas, which have tracks and allow people to run or walk on them when not in use. You can also visit a mall in a bad weather for your walks.

Be Active

Try to change your lifestyle and be more active. By this, we mean increasing your daily baseline physical activity. For example, park your car a little further from work, do regular household chores, take the stairs instead of the elevator and if you work in an office, get up and deliver a message to a colleague in person rather than sending an email. These little changes can help you lose weight without depending on the gym.

Soup before meal is a good weight loss option without hitting the gym

Soup Before Meals

Research shows that people who started lunch with a vegetable soup ended up eating 20 percent less than those who skipped the soup. We recommend you have a bowl of soup before your meals as it also cuts down calories. Soup before a meal also helps curb overeating during the actual meal. This, in turn, helps reduce weight by adding a feeling of fullness without eating too many calories. So, treat yourself for these slimming soups every day.

Eat High Protein & Fiber

Have a full and healthy breakfast every morning. The first meal of the day is an important part of weight loss. Studies have shown that steady consumption of a high protein, nutrient-rich, high fiber breakfast can help you stay satisfied longer and thus decrease hunger cravings later on during the day. Here are some healthy breakfast recipes. Cut sodas and fruit juices that are high in sugar from your diet completely. Avoid diet sodas as well, as they contain artificial sweeteners that increase cravings for sweet foods.


If you are looking for an exercise that helps you slim down, yoga could be the perfect option. If you’re a beginner, join a yoga class so that you can ensure your technique and form is correct. But once you are confident, you can practice yoga at home. Yoga not only improves your flexibility and strength, but it can also lower stress levels and improve your mood. Try to practice yoga three or four times a week for the best fitness results.

Treat Yourself Once a Week

Diet plans are quite strict and on top of it is your 9 to 6 job. So, many people throw all of their hard workout of the window when the weekend arrives. It’s better to eat reasonable healthy across seven days than it is to eat extremely healthy over five and binge during the weekend. So, rather than restricting yourself Monday to Friday, allow yourself the occasional treat during the week, for instance, a small glass of wine after work, or a few squares of chocolate can help avoid the temptation to binge.


This is a simple and cost-effective exercise that works almost every muscle in your body. Hence, skipping is a good activity for weight loss. There are also different variations you can do, including single-leg, high knees and jumping at different rhythms to vary the intensity of the exercise. To ensure your rope is the right height for you, stand in the center of the rope and pull the handles up until the rope is tight. The handles should lineup with your chest.
A woman in deep sleep

Get a Good Night’s Sleep

If you want to lose weight without the gym, then the secret could be in your sleep. Try to go to bed early and get a good 8-9 hours of undisturbed sleep as sleep can help to speed up your metabolism and lead to natural weight loss. Many studies have found that people who don’t get enough sleep are more likely to feel hungry because their body needs the energy to stay awake. A lack of sleep can also cause hormonal imbalances which can make you feel hungry even when you don’t need to eat.


Always remember that maintaining an ideal weight is a lifetime commitment and not a one-month affair. You must firmly believe that the pleasure of being trim and healthy is far greater than the pleasure of eating unwisely. Once this kind of self – hypnosis seeps in, half the battle of the bulge can be won.
Our health experts believe in creating the right balance between food and exercise. A simple health consultation with the Health Total experts should be the answer to all your queries. They take your in-depth case history and suggest a food plan as per your lifestyle and eating habits. They also aid in guiding you with easy exercises that can be done at home.
So what are you waiting for? Simply call us on 1800 266 0607 to book an appointment and visit our center near you.

November 15, 2016

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