With gyms temporarily closed as an effect of lockdown protocols, access to proper workout equipment became limited. However, lack of equipment shouldn’t be a hindrance to achieving body transformation goals. Creating a productive workout atmosphere for weight loss is completely possible in your own home. Here, we will explore effective weight loss tips without the use of gym equipment backed by a fitness expert.

Load up on protein.

Protein provides numerous benefits to the body. On the subject of weight loss, protein has the ability to reduce appetite and hunger levels. This can be attributed to the reduction of the hunger hormone ghrelin. Additionally, protein consumption increases the levels of peptide YY – a hormone that promotes feelings of fullness. Upgrade your weight loss nutrition plan by simply incorporating more protein and reducing carbs and fats to your diet.

Consume smaller food portions.

An effective way to lose weight is by practicing a calorie-deficit diet. It fundamentally means eating and drinking fewer calories than you burn. If you’re finding this diet difficult, you can start by introducing smaller food portions to your usual diet. Several studies have shown that larger portions influence the amount of food individuals consume, subsequently resulting in weight gain and obesity. It might seem bizarre, but making use of smaller plates and utensils is a great way to get used to smaller portions as it decreases the likelihood of going overboard with portion size.

Walk as much as you can.

Walking is a severely underrated form of exercise. It’s one of the least complicated ways to get extra workout in, and it doesn’t require any equipment. Regular brisk walking aids in losing body fat, improves cardiovascular health, increases endurance, and more. Take the stairs instead of the elevator or replace driving with walking when making short trips to get those extra steps in. Better yet, set step goals daily and track your progress and make adjustments once you get used to the pace and distance.

Get proper sleep.

Science dictates that the amount of sleep you get significantly impacts your diet. When you’re short on sleep, activity in the brain’s frontal lobe slows down, affecting decision-making and impulse control. Additionally, the reward centers in the brain activate, leading to increased food cravings. For adults in the ages of 18 to 60, seven or more hours per night is recommended for a healthy, well-balanced mind and body.

Doing body weight exercises.

Using body weight for resistance is an effective way to strengthen the body and lose stubborn weight. The Department of Health and Human Services suggests getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity. Some of the best body-weight exercises personal trainers swear by are as follows:

Squat Jumps

Perform this exercise by lowering into a squat position with your arms bent and hands clasped together in front of you. Then, jump upward and land through the balls of your feet. Upon reaching the ground, squat down and repeat. Do this exercise for 10-12 reps in 3 sets.

Planks

Lie facing down with the forearms touching the floor and the hands clasp together. Extend your legs and carefully rise up on your toes. Maintain this position with your back straight and your core engaged for about 30-60 seconds.

Burpees

Start this work out with a low squat with your hands on the floor. Then, kick your feet back and perform one push-up and spring back to the squat position. Jump as high as you can before squatting for effective results.Don’t let lack of gym equipment hold you back from achieving your desired body transformation. If you want to gain more insight on how to lose weight without the gym, it’s best to reach out to a professional fitness trainer. Personal trainers in Hale Barns are especially trained in making creative workout plans that fit every client’s needs. For more information and a free fitness assessment, get in touch with our team today.