Gold Member Badge


  • You're all caught up!

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

author image Nicole Waldo
Nicole Waldo has been working in the fitness industry since 2003. She is certified as a personal trainer through the International Sports Science Association. Waldo graduated from the University of Montana, earning a Bachelor of Science in health and human performance with a concentration on health promotion.
How to Lose Weight in 4 Months Without Going to the Gym
A healthy diet is essential to weight loss. Photo Credit: altrendo images/Stockbyte/Getty Images

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.

Video of the Day

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.

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.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media