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Small Changes for Easy Weight Loss without Going to the Gym

Updated on August 5, 2011

Losing weight is hard work. Wouldn't it be great if there was a way to lose weight without going on a diet or going to the gym? There is! All it really takes is making some small changes in your life, nothing radical. These small changes are much easier to implement because you hardly notice them, especially if you make them one at a time until each becomes a new habit. If you change what you eat, drink and snack on as well as portion sizes and the amount of walking you do, you can be sure to drop pounds without the stress of counting calories or the expense of a weight loss program. So don't go to the gym. Instead, give these small changes for easy weight loss a try and lose the weight.

Try These Small Changes for Easy Weight Loss

  1. Don't drink your calories: If you want to lose weight, stop drinking beverages that contain calories. Drink diet soda instead of regular, black coffee instead of adding milk or cream, and water instead of fruit juice. If you currently drink one glass of fruit juice and one regular soda each day and you swap these for no calorie options, you can save 200-400 calories per day.
  2. Have a high protein breakfast: Eating protein for breakfast will satisfy hunger for a longer period of time than will eating a high carbohydrate breakfast. Research conducted by Purdue University and the University of Kansas Medical Center confirmed that eating protein for breakfast curbs hunger throughout the day. This will set the stage for eating less throughout the remainder of the day. Instead of having a slice of toast, a bowl of cereal, or nothing at all, go for eggs and bacon or an egg white omelet.
  3. Use salsa, mustard or vinegar to add flavor to foods: Salsa, mustard, and vinegar are very low in calories compared to traditional options such as mayonnaise, ketchup, and salad dressing. And, they add a ton of flavor to your foods. Try using mustard on burgers and sandwiches instead of mayo or ketchup. Add salsa to eggs or a baked potato instead of butter. Hundreds of calories can be saved each week just by making these tasty switches.
  4. Snack wisely: Changing how you snack can have a profound impact on the number of calories you consume. If you reach for chips, cookies, cakes, crackers, or other high sugar and high calorie snacks, this will surely sabotage your calorie intake. Instead, stock up on tasty, low calorie snacks that will fill you up without filling you out. Try hard boiled eggs, carrot sticks dipped in hummus, popcorn, a Zone bar, a piece of fruit, a handful of nuts, or a small protein shake. You'll still have a snack but you'll consume far fewer calories.
  5. Portion control: How much you eat is just as important as making good choices. You can still gain weight if you eat too many calories of healthy foods. It's very helpful to actually measure your food, at least for awhile until you know what a portion actually looks like. If you're having cereal, measure out one serving with a measuring cup. Count out the number of almonds in a serving. Look at the package of meat to see how much it weighs and then estimate the weight per serving. If you eat out, eat half the meal and save the other half for the next day. Most people realize when they start measuring their food that they're eating two or even three servings at a time.
  6. Planned walking: An easy change to make is to walk more. When you park your car at work or when doing errands, purposefully park a distance away so that you can walk more. Even better, walk or bike to work or to your errands, if possible. You need to go do these things anyway and there's no reason not to get some exercise while doing them. You can also take the stairs instead of the elevator or escalator. Walk over to talk to someone at work instead of emailing them. These small things all add up.

Try implementing one of these changes at a time. Follow it for a week or until it becomes a habit for you and then add another one while still maintaining the earlier habits implemented. After awhile, eating this way will become second nature and the pounds will come off. There is no dieting involved, no counting calories or stressing, just small changes that anyone can do.


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    • profile image


      6 years ago

      The biggest "small" change that I can think of is changing the way you work-- stop sitting so much!

      Think about it: humans spend about 90% of their time simply sitting. Sitting in the car, sitting at work, then sitting at home... Even if you DO work out regularly, it doesn't really counteract all of this sitting.

      So what to do if you have a desk job? Don't quit (unless you hate your job. Then you should probably quit...)

      But you can also switch to a standing or adjustable height desk. That's what I did and I am very happy with the way I am feeling AND looking these days.

      Mine is a NextDesk adjustable height desk and I am really impressed with it so far-- it has been about 4 months. If you're interested, look into it at Let me know what you think!

      Thanks for the post!


    • Laura Schneider profile image

      Laura Schneider 

      6 years ago from Minneapolis-St. Paul, Minnesota, USA

      Another great hub! These are certainly things I can do. I loved your example about giving up soda for diet soda--I take that a step further and put my budget on a diet, too, by drinking plain water instead, especially when eating out. I need to cut down how much sugar I put in my black coffee and tea, however. That's first on my list: measure the sugar then stick to it, then start cutting back. Great tips I can live with!

    • profile image

      u zee 

      7 years ago


    • profile image

      Brittany @ZonePerfect 

      7 years ago

      Thanks for the ZonePerfect reco! Have you signed up to get a free sample of our new Sweet & Salty flavor at ? ~Brittany @ZonePerfect

    • BlissfulWriter profile image


      7 years ago

      These tips makes a lot of sense. Drinking sugar water is one of the fastest way to gain weight. I agree with avoiding carbohydrates (which I wrote about in the past). Unfortunately, many of us eat toast. I personally think eggs (including yolk) is healthier than toast and pancakes.

      I try to add flavor to food using olives and avocado (good fats).

      I also eat small portions at a time. If you get hungry then you can eat again (as long as it is small portions).


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