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How to lose 15kg without going to the gym?

My parents won’t let me go to the gym. At the beginning of lockdown, I was around 57kg. Now, I’m 70kg and I’m so insecure and I want to lose at least 10kg. What do I do? I’m 5’6 btw.
Also, if I go for a 1 hour walk everyday can that help me lose weight?
Reply 1
Unless you're exercising a lot, your diet is going to be far more important.
Reply 2
Original post by alow
Unless you're exercising a lot, your diet is going to be far more important.

What do you recommend for diet? Also will I lose weight if I go for a walk for an hour everyday but do nothing after with good diet?
Change your diet, increase your daily exercise, restrict takeaways to a couple of times a month, reduce meal portion sizes, drink more still unflavoured water, implement a daily calorie restriction.
Reply 4
Original post by Anonymous
What do you recommend for diet? Also will I lose weight if I go for a walk for an hour everyday but do nothing after with good diet?

In an ideal world, a healthy diet is mostly made up of whole foods (whole veggies, fruit, whole-grain carbs), lean proteins (beans, tofu, lean meats), and healthy sources of fats (avocado, eggs).

However, you can eat whatever rubbish you like and still lose weight, not that I would recommend that. Use a calorie counting app (like MyFitnessPal), and as long as you are consuming less energy than you are using, then you will lose weight.

Excercise is great for you and walking an hour a day is a really good thing to do, but it's really easy to eat a chocolate bar which completely undoes any weight-losing effects of a short walk.
Reply 5
Hi I managed to lose 10KG purely from changes to my diet, so it is definitely possible. This was during the first lockdown xxx
Reply 6
Original post by londonmyst
Change your diet, increase your daily exercise, restrict takeaways to a couple of times a month, reduce meal portion sizes, drink more still unflavoured water, implement a daily calorie restriction.

What does exercise count as
Reply 7
Original post by Leesha31
Hi I managed to lose 10KG purely from changes to my diet, so it is definitely possible. This was during the first lockdown xxx

Thank you! Can you give me some tips on diet change?
Original post by Anonymous
What does exercise count as

Walking, jogging, swimming, youtube workouts.
Reply 9
Original post by londonmyst
Walking, jogging, swimming, youtube workouts.

Thank you so much! Have a good day!
Your weight is all about calories in, calories out. If you consume as many calories as you use, you will maintain your current weight. If you consume more calories than you use, you will gain weight. If you consume fewer calories than you use, you will lose weight. Find out how many calories you use each day here: https://www.calculator.net/tdee-calculator.html

There are approximately 7,000 calories of energy in 1kg of fat. Therefore, to lose 1kg of fat, you must use 7,000 more calories than you eat.

Walking for 1 hour will use around 300 calories. If you walk for an hour each day, it will take 350 days to use energy equivalent to 15kg of fat.

Alternatively, you could reduce your calorie intake. If you consume 500 fewer calories than you use every day, you should expect to lose 0.5kg per week, or 15kg in 8 months. If you consume 1,000 fewer calories than you use every day, you should expect to lose 1kg per week, or 15kg in under 4 months.
Original post by DarthRoar
Your weight is all about calories in, calories out. If you consume as many calories as you use, you will maintain your current weight. If you consume more calories than you use, you will gain weight. If you consume fewer calories than you use, you will lose weight. Find out how many calories you use each day here: https://www.calculator.net/tdee-calculator.html

There are approximately 7,000 calories of energy in 1kg of fat. Therefore, to lose 1kg of fat, you must use 7,000 more calories than you eat.

Walking for 1 hour will use around 300 calories. If you walk for an hour each day, it will take 350 days to use energy equivalent to 15kg of fat.

Alternatively, you could reduce your calorie intake. If you consume 500 fewer calories than you use every day, you should expect to lose 0.5kg per week, or 15kg in 8 months. If you consume 1,000 fewer calories than you use every day, you should expect to lose 1kg per week, or 15kg in under 4 months.

Thank you!!
Original post by Anonymous
Thank you! Can you give me some tips on diet change?


One of the biggest game changers for me was increasing my water in take. It made a hugeeeeee difference!! I think it’s also about figuring what works best foe you love.

For example some people have 3/4 small meals during the day. Whereas for me, One big meal in the day and a weetabix in the morning worked for me. But this is just me. I would have one big meal, which included broccoli and veg boiled, scrambled eggs and rice/ chicken. Or whatever I would that day.

A lot of people I spoke to said to me I shouldn’t do that, and I should have 3 meals a day. However, it didn’t work for me at all.

I hope what I said made sense, but the water thing is definitely very good. And also take your measurements and before pictures they help motivate you a lot :smile: xx
Not a fitness expert here but was overweight at one point.
One simple tip. Drink tons of water. I mean excessive amounts. A hack that helped me was to get a large 2 litre bottle like this one I'll link here.
https://www.google.com/aclk?sa=L&ai=DChcSEwi-jqeSuZXxAhWMwu0KHXxpC1MYABAFGgJkZw&ae=2&sig=AOD64_3czHAkub-IjthPdaWXn0VMs48qwg&ctype=5&q=&ved=2ahUKEwiF8p6SuZXxAhWpRUEAHb2_ASwQwg96BAgBEBY&adurl=
It makes you drink alot more. It might be overwhelming at first but once you build up tolerance it can help you lose a tiny bit more.
Original post by Anonymous
My parents won’t let me go to the gym. At the beginning of lockdown, I was around 57kg. Now, I’m 70kg and I’m so insecure and I want to lose at least 10kg. What do I do? I’m 5’6 btw.
Also, if I go for a 1 hour walk everyday can that help me lose weight?

Losing weight without going to the gym is possible through a combination of a healthy diet, regular physical activity, and lifestyle changes. Here are some strategies to help you lose 15kg:

Create a calorie deficit: Weight loss primarily occurs when you consume fewer calories than you burn. Determine your daily calorie needs and create a calorie deficit by reducing your overall calorie intake.

Adopt a balanced diet: Focus on consuming nutrient-dense foods that are low in calories but high in vitamins, minerals, and fiber. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Avoid or limit processed foods, sugary drinks, and snacks high in saturated and trans fats.

Portion control: Be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls to help control portion sizes and avoid going back for seconds.

Regular physical activity: Engage in regular physical activity to increase your calorie expenditure. You don't need a gym membership to be active.

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