How to Lose Weight in 4 Months Without Going to the Gym

A healthy diet is essential to weight loss.
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Losing weight requires you to burn more calories than you consume. A pound of fat is equal to 3,500 calories. Losing one to two pounds per week is a safe and effective approach to weight loss. Therefore, you can lose up to 32 pounds in four months by eating a well-balanced diet that's coupled with exercise. A gym membership is not a necessity to getting in shape and losing weight.


Step 1

Revamp your diet. Reduce your daily caloric intake by 500 calories. Stay away from high-fat foods, such as chips, cookies, pastries and candy; these foods carry very little nutrition. Instead, eat plenty of fruits, vegetables, lean proteins and whole grains. Drink eight to 10 glasses of water per day.

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Step 2

Consume five to six small meals per day. Eating smaller portions more frequently boosts your metabolism and keeps you feeling full. Cut veggies and hummus or low-fat yogurt with a banana are healthy snack choices.

Step 3

Perform cardiovascular exercise to burn calories and fat. The Centers for Disease Control recommends 60 to 90 minutes of moderate-intensity cardiovascular exercise five days per week. Go for a bike ride or run outside. Consider purchasing equipment for your house, such as a treadmill, elliptical machine or stationary bike.

Step 4

Engage in resistance training three days per week. Resistance training builds lean muscle. The more muscle you have, the more calories you burn throughout the day. Use dumbbells, a stability ball or resistance bands. If you do not have these, performing bodyweight exercises are also effective. Exercises like squats, lunges, chest press, pushups, biceps curls, triceps dips and situps are all exercises you can perform at home.


Allow at least one day of rest in between strength training workouts to let your muscles recover.


Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

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