An expert recommended drinking more water and upping your protein intake among other tips
A doctor has shared five ways to lose weight without setting foot inside a gym. These methods could help you shed unwanted pounds after a particularly indulgent Christmas.
Weight loss is one of the most popular New Year’s resolutions people commit to. Yet, it often proves to be a classic example of “easier said than done”, with many finding it challenging to achieve their target weight.
Increasing physical activity is among the proven methods to accomplish this, with gyms typically experiencing a surge in new registrations during this period. That said, gym membership isn’t feasible for everyone.
With this in mind, a medical professional shared some alternative strategies for shedding excess weight. Speaking to Express.co.uk, Doctor Alexis Missick, a GP affiliated with online pharmacy UK Meds, explained: “Now we have headed into the New Year, you may feel hesitant to return to the crowded gyms and sports centres, especially during winter.
“If you normally rely on these places to stay fit, you may find yourself struggling to lose weight. Here are some tips for you, to help you get in shape.”
Cut back on sugar
Whilst a moderate amount of sugar is fine, Dr Missick cautioned that excessive consumption is problematic. “Sugar is not the devil – it’s a nutrient that provides energy and is important for your body in the right amounts,” she said.
“However, most people end up consuming too much (largely thanks to hidden sugars in fizzy drinks, fat-free alternatives and alcoholic beverages). Try to cut down your sugar intake and swap for low-release carbohydrates that will keep you fuller for longer and stop you having sugar crashes.”
Stay well hydrated
People may occasionally consume more food than necessary, mistaking dehydration for genuine hunger pangs. Dr Missick said: “If you fancy a snack, try having a glass of water first because it may be that you’re just thirsty. If you’re still peckish then reach for a good brain food like nuts or berries.”
Incorporate HIIT sessions
High-intensity interval training (HIIT) has surged in popularity recently, largely because these exercises can be completed at home without requiring gym membership. “Losing weight is all about burning more calories than you consume which can be done in two ways; burn more and/or consume fewer,” she said.
“High intensity interval training workouts (which can often be followed in an empty space of your house), yoga and pilates are all great options. As are classics such as a fast walk, a run or a bike ride.”
Get enough sleep
Beyond exercise and diet, adequate sleep plays a crucial role in successful weight management. Dr Missick said: “If you’re not getting enough sleep (or not getting enough good quality sleep) then your fitness goals could be affected.
“Try to get eight hours a night. If you struggle to get to sleep then you may benefit from a supplement.”
Increase protein intake
Emphasising protein consumption matters more than fixating on carbohydrates and fats whilst dieting, according to Dr Missick. She explained: “Protein helps with muscle repair and growth, and it also provides a lean source of energy.
“Foods that are high in protein include chicken, steak and tuna, and meat-free alternatives such as eggs, dairy, soy and legumes.”
She further recommended:
- Investing in some smart scales
- Acquiring some home workout equipment
- Decreasing your calorie intake
If you are concerned about your weight, you should speak to a GP.
