How to Lose 30kg Without Going to the Gym
Lose Weight and Eat as Much as You Want
Yes, you can lose weight without going to the gym, and you don't have to take my word for it.
- First, I'll share an inspiring story of a woman who lost weight without going to the gym.
- I will then share her secrets, including how to lose belly fat.
- Then, I will show you the foods that help.
Before we proceed, remember, there's nothing that you can eat to shed pounds fast. There are no miracles. Eating the right food takes commitment. All diets take time. The best way to lose weight is through a controlled diet. It is the natural way to get fit, and it also helps in keeping the weight off your body in the long run.
Read on to find out about the best diet for you. This works for both women and men.
How This Lady Lost Weight Without Going to the Gym
Meet Kanan, a 47-year old woman who lost 30kg by being committed to her goal.
Kanan was born a healthy child, but after getting married at the age of 23 she had kids and started to gain weight. She never took this seriously, as she was not image-conscious. But as she grew older, being overweight led to a range of health issues. Then, before she knew it, she was on medication for high blood pressure, asthma, backaches, and joint pain. That's when she decided to quit her job and take charge of her health.
At the beginning of 2012, she was very depressed as she weighed 100kg. At 5'2", she was grossly overweight.
By following a strict plan. She lost weight, and by mid-2013 she weighed about 68kgs.
Even losing a few kilos, in the beginning, was a big morale boost, as well as big physical improvement. She could walk faster without stopping for longer distances. She felt like a feather. She felt more confident, had a better self-image, didn't need to take medication anymore, and her relationship with her husband improved.
After losing 23kg in the first three months, she visited her doctor. He struggled to recognize her. She looked like a new person.
Her weight-loss journey is inspiring because now she knows that anything is possible. She did not need any professional help, and she achieved her goals on her own.
If she could do it, you can do it too. Let's find out what she ate to lose weight.
How She Got Her Post-Baby Body Back
Here are the things that Kanan did:
- She followed a strict diet. She made a list of foods she could eat and she stuck to it.
- She walked every day for at least 1/2 hour.
- Knowing what to eat and complementing it with walking, Kanan came close to her weight goal of 60kg (132 pounds.)
Meeting Weight-Loss Goals Without a Gym Membership
By following a strict plan, she lost weight, and by mid-2013 she weighed about 68kgs (149 pounds.)
Even losing a few kilos, in the beginning, was a big morale boost and physical improvement. She could walk faster without stopping for longer distances. She felt like a feather. She felt more confident, had a better self-image, didn't need to take medication anymore, and her relationship with her husband improved.
After losing 23kg in the first three months, she visited her doctor. He struggled to recognize her. She looked like a new person.
What is your plan to lose weight?
Healthy Foods to Eat
Kanan followed the Atkins Diet, meaning she she restricted her carb intake to 30 grams a day.
Typically, eating low-carb food is an effective way to lose weight. Following a low-carb diet is not very difficult once you get used to the types of foods you can eat.
- Eat fish, poultry, and meat, but make sure you count calories.
- Add vegetables to your diet so that your calorie intake remains under control.
- You can introduce a bit of cheese in your diet, but in moderate amounts since cheese is high in fat.
- Use olive oil as a salad dressing. If you can afford it, use it for cooking too.
Unhealthy Foods to Avoid
Some foods should be avoided altogether, while others should be limited.
- Avoid pizza and similar high-fat foods.
- Avoid foods high in sugar and salt.
- Limit caffeine consumption. Limit yourself to one cup of tea or coffee a day. Avoid soda completely.
- Drink lots of filtered water (at least eight glasses a day).
- No dessert!
Exercise Regime to Burn Calories
- Kanan set a goal to walk briskly every day for at least half an hour. On most days, she ended up walking more than that. Her goal was to clock 10,000 steps every day, 7 days a week, no excuses.
- She watched "Walk at Home" videos by Leslie Sansone on YouTube. (See the video at the end of this article.)
- Gradually, she introduced a bit of running in between her walks.
- She made a list of her favourite songs which she used to inspire her during her walks and runs.
How to Lose Weight Without Going to the Gym
- Limit carbohydrates to 30 grams a day.
- Eat lean meats.
- Walk and/or run every day. Form a group to walk with. Do light exercises at home.
- Stay committed to your plan, and follow it as if your life depended on it. Actually, it does depend on it.
- Check your weight on the first day. Be honest. Write it down in your weight-loss diary. (You have one, right?)
- Write down everything you eat during the diet.
- Stay away from high-fat foods.
- You are allowed to indulge once in a while, but make a note of it.
- Share your weight-loss goal with a trusted friend or partner so that they can help you stay motivated.
- Share your progress on social media if that helps you to stay motivated.
- Listen to your favourite songs while exercising.
- Don't expect overnight miracles. Healthy weight-loss takes time.
- Watch movies and TV programmes that make you laugh.
Staying Motivated to Lose Weight
I may sound a bit philosophical in my concluding remarks, but please stay with me because what I am going to say has a biological and scientific reasoning behind it.
A weight-loss plan is not just about the final goal and destination. It is a journey. In fact, I would say that the journey is more important than the final destination. If you find the journey more enjoyable than arriving at your weight loss goal, then you are doing right.
It's not just the food you eat that determines your outcome, it is also your attitude toward the food. This affects how that food is absorbed by your body. If your subconscious beliefs about your body and your health are different than what you are trying to achieve, your inner belief is likely to win. And win in a big way. You will gain weight instead of shedding extra pounds.
With that perspective in mind, here are my final tips:
- It comes from inside. All your weight-loss efforts need to be driven from within. You must feel the urge to lose weight.
- Believe in your abilities. There shouldn't be a constant conflict to stay on a diet. If you find yourself reluctant to follow the diet plan, quit it.
- Listen to your body. Your individual response is far more important than that of other people on the same diet. Everybody processes food differently. Literally, one man's food can be another man's poison.
- Find the best plan for yourself. Don't go on any diet just because it has worked for your friend. Make your own list of foods you enjoy. Then find out how you can use this list to come up with a plan that's unique to you.
- Don't deprive yourself. Don't completely rule out impulse-eating. Make up for it by introducing more green veggies in the following meal, or by taking a walk, or pumping more iron.
- The bottom line is: you must feel happy about the food you are eating.
Walk at Home
What's Your Secret?
Each one of us has a weight-loss formula. Mine is to avoid sugar and limit my intake of salt. I have gradually reduced sugar in my diet so that my palate is now habituated to low-sugar food. My other secret to burning belly fat is doing stomach crunches.
What's your weight loss secret? What do you do to stay in shape? What do you eat? Please use comments section below to share your tips.
Questions & Answers
© 2014 Alana Niall
Comments
I am 45 years , women , 83 kg, i want to reduce weight to 60 kg . i am lazy and have eating habbit. please advice.
Hi My diet plan is like in the morning at 6:30 am i am having 1 cup of skimmed milk with flaxy seed powder, at *:30 1 egg omlet and 1 cucumber, at 11 AM 1 Chees cube and 5 soaked almond, at 1:00 PM 1 Jowar Roti - green leafy veggie and 100gm Curd, at 6:00PM 1 Apple and Black coffee, Gym for 7:00 PM To 8:00 PM , at 8:30 PM 3 -4 Soaked Almond, 9:00 PM omlet/Soya chunks/100 gm Paneer plus salad..
Is this will work on my body to loose 75 kg to 55kgs
hii im 19 years old of 98 kgs with height 5.8.......plzz tell me the way 3to reduce 30 kgs in minimum time
I am 38 years and 105 kg and want to loss 30kgs please help.
- Author
HI Ahmedsalem21303, start by changing your diet - try to eat 2 fistful of fresh fruits and 3 fistful of veggies every day. Reduce the amount of fried food, cheese and any other processed food you eat. Begin by walking 15-30 minutes every day. Try this for a month and let me know.
Hi alana please do me a favour I am 17 years old . My weight is 90kg and my height is5.8
Hello i am 16 years old and am about 178 cm and 105 kg how can i lose like 7-8 kg or more in a month?
I have gained an enormous amount of weight. I am 30 kg overweight. I really need to lose it please advise.
My height is 4.10 feet . I am 18 years old female and 73 kg. I am Indian. My waist size is 42 . Chest size 36. And about thighs is 38. How to bring my weight to 45 kgs.
mam i am 172 CM height with 101 KG weight i need to be around 75 what should i do
- Author
That's great to know Palloma. Congratulations. All the best for your journey towards a healthier YOU. :)
I am 18 years old and I am about 70 kgs . I need to lose 20+ kgs. Please help.
Thank you Alana.Your suggestions have helped me a lot and I have lost 3 kgs in 12 days.
- Author
Hi Patricia, begin by eating clean and healthy food like lots of vegetables, quinoa, and a few fresh fruits every day. Begin with light physical activity. Avoid fried food, and any food that contains too much saturated fat or salt or sugar.
Hello I’m 39 years old, 170cm and weight 95 Kg. I put up lots of weight after having my first child and added some more with my second baby. I would like to go back to 60kg. I was recently diagnosed pré diabétique. I m suffering from back and knee pain. I also have difficulty sleeping. Please help me meet my goals. Thank you
I am 18 year old female weighing 75 kg want to loss 20 kg in 2 months give please give some tips
Hello, I run for 1.5Km. But my weight increases by 1 Kg
- Author
Hi Palloma, you are too young to go on a diet. At your age, your metabolism rate is high enough that you could lose weight with some physical activity. Pick up a sport that you love, and play it 3 to 4 times a week. Don't drink aerated drinks. Sleep early and sleep for enough hours.
I am 13 year old female. My height is 5'3" and I weigh 73 kgs. I want to lose 20 kgs by May. Please help.I have previously commented two times earlier but I got no response.
I am 27 male.5-8 height & weight 82 kgs. I was into gymming earlier but after joining office, now it is next to impossible.Hence the weight gain.Kindly advice home food & home exercise remedy
good work you can do it
- Author
Samreen, please eat 2 vegetables and 2-3 fruits every day. Avoid fried food. Exercise for 20-30 minutes minimum 3-5 times a week.
Hi Alana,
I am 12 years old and I weigh 73kgs and I want to weigh 50kgs by September. My height is 5 ft.3 inches. Please help.
- Author
Hi Naren, as my article suggests, the key to weight loss is - 1. nutrition and healthy food, 2. Regular physical exercise. Start with healthy diet and gradually start some physical exercise.
- Author
Hi Reshma, please don't try to lose 30kgs simply based on the story of the lady in this article. Talk to your doctor, and understand from him/her how many kilos you need to lose, if at all.
I'm from Tripura and my weight is 91kg so how can I loss at lest 30kg by 3 month... please give me suitable suggestions..so that I can reduce my belly fat faster... that's all thank you..
my weight is 78 kg and my age is 31years how this is posible to me to loose 30 kgs in 2-3 months
im 15 year old and im 95 KG :'(
hi i am 121 kg and 17 years old i need help please please
I'm nine and I'm 60 kg I have to lose 28 kg and I should be be 32 because I'm nearly ten so I hope this works
I loose 15 kg in 45 days by eating only protein boil and grilled thing. I cut out the sugar and walk for 2 hour each day to get this result so it is possible but u have to be careful with calories intake and drink green tea instead of coffee
Hi I'm 20 years old now I'm 95kg
Please help me to lose 30kg in one month
After my 7th std ( after adolescent ) I gradully put on weight . During 7th std itself I weighted 55kg .. I never indulged in any sports . During my marriage I was 80 during pregnancy my max was 105 kg .. now , my baby is 1 yr old nd I weight 90 kg . I'm 5'7 .. Kindly help with clear diet prep
i m 85 kg.7 years back i put on wt. because of anxiety medicines and since then i m continuously gaining it.now i m 85 kg and height 5'2''.i was a classical dancer and used to be very slim and pretty in my college days,now i m 33 yrs old and want that beautiful body back.
Dear Alana Niall , Thanks for this helpful artical.
I want to lose 30 kg & also want to reduce tummy fat , i m drinking 4-5 ltr water per day & taking only tomato soup for dinner & lunch... will i archive my goal? or you have any other ideas about it?
I was 13 and I was 80 kg can this diet help me in month?
Hi, I am 20 year old and weigh 78 kgs. I've been walking and doing light exercise for the past 3 weeks and have been following a simple diet where I take no junk food and eat only homemade food. But I have been seeing not a slight difference.
Mainly, I am really confused of what exercise to do and what things to eat as everyone says different things and I cannot set a goal.I want precise diet routine and exercise regime..I want to loose 30 kilos in 5 months. Please help!
Love u so much
I am 14 and my weight is 85kg and height is 165 cm I need to lose 36kg in 1 year
My doubt is by cycling 1 km a day help me to reduce my weight
Am presently 60kg and I really which to weigh 45kg,I follow different dieting plans but following it in the night is my problem, I seems to over eat in the night,is there anything I can do to manage that?
Hi I just wanted to ask if you can just write down a list of foods that are best for diet..salads,fish, meat and? Ps how often do you have to eat meat? Lol
I drink cayenne lemon water with maple syrup I've still got 30 kilos to loose I have lost 30 too and a 10 kilometer walk and 2 hours swimming after fruits all day one meal at night
My son is 13 years old and his weight is 100 please sujest me some tips for him
Hi my weight is 90 kg and age 33 years I am a working women and deskwork for 8 hours, I come home and sit again for 2hours to teach my daughter,in morning also I don't get time for exercise due to house hold works,then make my daughter ready for school I'm really frustrated as I hardly get time to exercise or walk I start my day with a cup of tea then in breakfast I have 1chapati and vegetable,noon 2chappati and vegetable at night 2 chapattis and bowl of rice kindly suggest me.
Hi,
Thank you for your article and being so honest.
I am now more focused on what i need to do.
Hi , caloriebee, actually my BMI is 24.71 and I m 5'6" n height and I need my 96 KGS to reduce to 60 KGS.... Can u plzz help me out with some special tips....Cz this website is truly trustful...am very foody also..But I gym ,...And due to studies and tuitions it gets irregular...It will be very grateful ...If u help me out with ur some special tips and diets..Thnq, hope I can connect ^^ :-)
I am 19. My height is 5.5 and my weight is 68.I want to reduce 10kg within a month.. I am doing exercise and including vegetables and fruits in my diet but the only result I got is increasing my weight from 64 to 68. please guide me
I am 47 old 85 kg want to lose 25kg what can i do. Pleas guide me.
I'm 23yrs old and my weight is 130,I need help to reduce my weight at least 50kg,I'm desperate
Hi, i weigh 97.1kg but i am just 15 years. How do i lose 40kg in just 3 weeks. I need help now, today.
I'm wanting to lose 30kg and found your article and video very encouraging. Thank-you and God bless
hi I am 43 year old female and I am obese I weigh 98kg and I am 5.6 in height. Please help I need to lose 4okg in total. I need to lose 20kg in the next two months. Please help I'm desperate
I am 45 years old woman my hight is 5.7 and weight is 89 kg. I wanna loose 30 kg plz help me
Hi. I am just 17 but weighs 88kgs. I m not able to reduce it coz of busy study schedule and long hours sitting. What should I do? I want to reduce fast coz everyone has started commenting on me now. Please help me.
I'm 16 yrs old and I weigh 100kgs i've tried diets, tried exercising and my weight just doesn't budge. My goal is to way 70kgs by the end of 2016... can you please give me tips on how to achieve my goal?.
Hi I'm 16 years old student I weight 123 kg I want to loose at least 30 kg how long will it take me to loose those kg Plss I really need help
Ps: my height is 1.83 m
hello...pls help me i am 85kg ..i want to loose 20kg in 3 months ...due to being overweight i am getting several health issue and my age is 17
plss help me im very depressed as well
Hi am 83 kg.. i wanted to reduce 30 kg in 1 month
Hello....i want to reduce 30 kg in 3 months
This is the first time I have tried apple cider vinegar, so this is my first day and I have been on a diet and have lost 3 stone at the minute and I'm stuck
Hi I'm 23 years and height 1,63 and weight 38 kg I want to lose 30 kg please..........
Hi i m 15 n I weight 76 n i want to lose 30 kg .....so please help me.....
Hey m a 20 years old girl, der is some problem going I think.. I have put on roughly 12 kgs in jus 3 months i don't know how! I was 59.34kgs and now I am 72 kg with 5.5' as my height... Can this help me out..?? Way do U suggest
hey..!!!i wanna lose 25 kg in 1-2 months....is it possible by apple cider vinegar.......i bought it ystrdy...but i want to knw is it helpful for me to lose 25kg in 1-2 months??????????????????
This is a very interesting story very inspiring ive set myself a goal to lose 10kg in 90 days as i want my weight to stay off so thanks for the tips
hi my weight is 102 kg..and height is 5'5 after delivery my weight increased..i m 27 yr old...how can i reduce my weight about 30 kg in 4 month ..plz help..its necessary to reduce my wt because my bmi is obese class 2..
Hi my Weight is 73 my Height is 5.5 how i reduce my Weight pls guide me
dis s darshini the same gal who have posted the previous comment and i would wanted to mention that i m nt a self motivated person …ppl are really making fun of me … and i feel a bit difficult in controlling food…pls guide me and help me out with my problem …plsss
hii i am 20 years old , now my weight is 96kg . i want to reduce 30 kgs as soon as possible . and i currently started to go for swimming classes but i m confused about my diet and if swimming really works in reducing weight as i am a basic leaner
I am 25 year old. Now my weight is 80 kg. Before my child's birth i am 48 kg. I want to reduce weight 32 kg in 4 months pls help me.
Hi !I m 31 years old and my weight is 95 and my height is 5.'3' and i want to reduce 30 kg in 4 months..... .pls guide me
- Author
Hi Puja, please read my other article about losing weight with apple cider vinegar https://caloriebee.com/diets/Magical-Apple-Cider-V...
Hey I m 26 n my weight is 80 kg n I want to lose around 20 KGS within two months...plz help n guide me....
- Author
Hi Asma, I have shared tips on how to lose weight with apple cider vinegar in my other article: https://caloriebee.com/diets/Benefits-apple-cider-...
- Author
Hi Minal, please drink ACV as directed in my article.
Hi! I am 26 year old and my weight is 94 and height is 5-'7' and I want to reduce 24 kgs in 8 months, please help me.
Add Your Comment hi I am 31 years old and my weight is 76 kg. I want to reduce 25 kg weight bcoz my height is 4.8 feet .please guide me. how I reduce my weight?please reply.
- Author
Hi Chirswiliman90, thanks for sharing your positive experience. :)
I've been up and down with my weight for years but have finally managed to keep it off for several years. This is a thorough guide into what works and what doesn't.
Too many people either go for the miracle or the extreme diet without accounting for realism. It's no wonder people then feel even worse about themselves when those methods don't work and they start overeating again.
- Author
Hi Aishwarya, walking and healthy food will help.
I'm. 20yrs old and my weight is 84. I want to reduce 30kgs in 4months. Can walking help me out? Please reply
- Author
Hi guest, thank you for your question. Many girls face this problem when they are in a hostel. However, you can still lose weight. Follow as many of these tips as you can:
Avoid white bread, sugar, starchy food as much as you can.
Eat lots of vegetables, chicken and fruits. You should aim for three servings of veggies and two servings of fruits a day. One serving is roughly the size of your fist.
Drink at least 8 cups of water a day.
Sleep on time, and aim to get about 8 hours of sleep.
While your surgery prevents you from indulging in any strenous exercise, you could go for a walk every day.
Drink apple cider vinegar on an empty stomach twice - thrice a day. Put 2 -3 teaspoons in a cup of water and drink. Make sure to shake the ACV bottle well before drawing out ACV.
I am a 19 year old girl, I stay at hostel and because of that I can't follow a particular diet regime, we are not allowed to bring outside food, we have to eat only the food provided in our mess...and I can't even exercise as I went through a surgery a few months back! Long story short I've gained a lot of weight and I really really want to lose it...can you please give me some tips on how to lose 30kgs in 6 months
- Author
Hi HealthNews12, thanks for your feedback. Do feel free to share on your networks.
- Author
Thank you CriSp. As you say, Sky Is The Limit. :)
This is interesting and sounds more do-able than other forms of dieting. Kudos to Kanan! That's quite a motivational story to tell.
- Author
Before starting your weight loss diet, keep a diary for a week to note down your eating habits. You will be surprised to see what you eat every day. Our perception of what we eat is different from what we actually eat. Knowing exactly what we eat will help us designing the right weight loss diet.
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