Author: Troy Theodosiou

To lose weight, most health professionals recommend diet and exercise. This combination has been shown to help you lose weight and maintain your weight loss long-term. But you don’t necessarily have to hit the gym as your form of daily exercise.

Eat mostly lean protein, fruits and vegetables. Studies show that one of the best diets for weight loss is a moderate to low-carb diet that emphasizes lean protein, fruits and vegetables.

Avoid mindless snacking. Snacking or grazing throughout the day or late at night can sabotage weight loss. While planned, healthy snacking can support weight loss, mindless eating or grazing can counteract it.

Don’t drink your calories. One common cause of weight gain is the consumption of calorie-filled or sugary beverages. Ditch the sweetened drinks and consume clear, sugar-free, hydrating fluids instead.

Avoid regular indulgences. A sweet treat, a glass of wine or sweetened coffee drink are types of treats that should be watched when you’re trying to lose weight. Little items like these, over time, can slow or even stop your weight loss.

Go to bed at a set time. Sleeping is crucial for your overall health, but even more so for weight loss and maintenance. Studies have shown that decreased sleep affects your body’s hunger hormones, potentially increasing your cravings and hunger the next day.

Start a food journal. Journaling has been shown to be very effective for weight loss. You can track a variety of items (like calories, activity level, hydration, sleep, etc.) to ensure you stay on track. The more accurate your journal, the more likely you are to be successful. Download an app like MyFitnessPal onto your smartphone and use it to log your food.

Do bodyweight exercises. Strength training, toning and building muscle can also be done at home. You don’t need special machines or weights to perform many of these exercises.

Go for free cardio. There are a variety of cardiovascular exercises that you can do at home or in your local community. Many are low cost or are free and do not require you to go to a gym to perform.