Weight Loss Tips

Score Successful Weight Loss Without Setting a Foot Inside the Gym!

Hey it’s Trainer Kami here! As a personal trainer I’ve been working with clients one on one for 10 years, and with each one they definitely needed to work on their own time at a pace they could commit to in order to have successful weight loss.

That’s why I’ve become so invested in writing workouts and meal plans that will push you and have you burning fat all day, that can be done from anywhere including your own home!

So, do you think it sounds crazy to lose weight without actually setting a foot inside a gym?

Well actually you can have successful weight loss outside of the gym, and it’s easier than it sounds

If you just don’t like to workout, or you can’t, then I’ve made it easier for you and below I’ve written out three lifestyle changes you can make to help you lose weight… actual pounds… without the gym!

Dietary Changes

Don’t let the word diet throw you off. I know many of you hate that word or the idea of it, and I promise this isn’t a platform for me to spew off some bizarre trend or fad your way!

Dietary changes are simply just changes and tweaks you can make within your daily eating habits to lose some inches and gain energy, confidence, and to hit your weight loss goals!

There’s that popular saying, “your abs are made in the kitchen,” that could not ring more true to losing weight! While there is of course always the necessity for exercise and staying active to keep your body healthy and balanced, what you eat will actually have more of an impact on your weight loss.

It’s more realistic to cut out 500 calories from your daily caloric intake, than it is to burn 500 calories in the gym. Sound crazy? It’s easier than you think! Here’s how!

Breakfast is the Most Important Meal of the Day

kami eating oatmeal

I can’t stress enough how important it is to eat a high-protein/high-fiber breakfast every

morning! This will help you feel fuller for longer, and getting plenty of protein is a major key for weight loss!

You can make some egg whites on whole wheat toast, or pair some fat free Greek yogurt with fruit and you’ve got yourself a healthy filling breakfast! Also try some of these fat-blasting breakfasts!

Also, don’t skip breakfast! I know sometimes it’s a real struggle to eat in the morning, but TRUST ME it will do you more harm than good to skip breakfast! You’ll feel hungrier and you may end up giving into unhealthy cravings. Skipping a meal will mess with your metabolism, which ends up making you gain weight in the end. That’s not what you want!

Don’t have a ton of time in the morning? No problem! The IdealShake meal replacement shakes are the perfect solution! Each shake is 110–120 calories, has 11g of whey protein, and is packed with minerals, vitamins, and fiber! Make one under three minutes and get out the door!

Want to learn more about our delicious and filling Idealshakes? Click here!

Kelly Smith had struggled with being overweight most of her life, and for years she had no direction or ideas of what she needed to change in her lifestyle to finally reach a healthy weight.

One day she made a change, and it all started with: breakfast! She replaced heavy, greasy breakfasts with an IdealShake, and started replacing lunch with one as well and eating sensible dinners and choosing healthy snacks. The results? Kelly ended up losing 188 pounds and is now in the best shape of her life!!

I can’t stress enough how important breakfast is! Make the change today and start your day off right with a healthy, balanced breakfast to fast track your way to successful weight loss!

Keep it Lean, Green, and Fruity!

kami making a smoothie

Focusing on eating lean proteins, vegetable, and fruits will help boost your metabolism and accelerate your weight loss! And the good news is your meals don’t have to be boring just because they’re healthy!  

For dinner you can make grilled chicken/ salmon with a spinach salad. A good healthy snack idea is to cut up an apple and add some low fat cheese! The possibilities are endless and delicious!

No Mindless Calories

We all do it guys. Sometimes without even realizing it, we consume lots of mindless calories! Snacking on chips in front of the TV, or drinking one or two (…or three..) sugary sodas / drinks a day; these calories add up!

Try thinking about how each calorie you ingest in a day is so important, and the more balanced these calories are in regards to lean proteins, fruits, and vegetables the better!

Feeling snacky and want something with a little crunch? Try some baby carrots and hummus, veggies and a Greek yogurt ranch dip, or some yummy homemade baked sweet potato chips!

Looking for some more healthy snack recipes or ideas? Look no further than my free 15 Day Challenge, which includes a healthy meal plan! Check it out here and fill up your weekly menu with healthy and delicious snacks and meals to help you successfully hit your weight loss goals!

Lifestyle Change-Up

garage gym workout kami

Sometimes the smallest changes can bring the biggest results! There are some tiny adjustments you can make throughout your day that can end up helping you shed some pounds!

Food Journal

For me, visually seeing things can help me be more accountable and stay on track. By writing down what I eat everyday, I can see the items and the calories clearly stated on paper.

Keeping a food journal will help you in several ways. You will log what time you eat, so when you are feeling hungry again you can see if you really should be eating again or if you can wait longer.

Also, you will be able to see what you ate, and you can adjust in regards to portions or items to help yourself cut back. You can also keep track of when you tend to skip meals, and what times of the day you tend to overeat.

For a food journal to work, you need to be honest with yourself. If you don’t record everything or leave things off, you’re only cheating yourself.

For more tips and tricks with keeping a food journal, check this out!

Bedtime: The Final Countdown

As a mom, I know that keeping a strict bedtime schedule helps keep my kids on track. The same is just as true for adults! Setting a particular bedtime and staying faithful to it will help you stay less stressed, and get you the rest you need!

Having a specific time to go to bed every night will allow you to build a nighttime routine. Starting half an hour before, go upstairs and do the bathroom essentials like washing your face and brushing your teeth.

Once the necessities are finished, take some time to do something relaxing to unwind. Maybe read for 20 minutes, or even do some bedtime yoga poses!

Sleep is so important for your body and mind to recharge from the day, and heal and reboot itself. Keeping a set bedtime allows you to receive the proper amount of recommended sleep: which according to the National Sleep Foundation is 7-9 hours for adults.

Have you ever set an alarm… to go to bed? May sound a little funny, but seriously it helps!

These days it is so easy to become distracted by binge watching shows when the kids go to bed, or finishing up projects and things around the house late at night that sometimes you end up going to bed way past midnight!

So, set yourself a reminder with an alarm on your phone to go to bed! That way you can snap yourself out of your night-owl tendencies and go get some much needed sleep!

Pack a Lunch

kami meal prepping

Lunchtime is typically a busy time of the day, and as most of you need to eat on-the-go you tend to reach for something fast and not-so-healthy. The solution is easy! Simply pack yourself a lunch!

Even if you’re just out running errands or driving kids to events, having a packed and healthy lunch will help significantly! This way you can control what you’re eating and how much!

In conjunction with my free 15 Day IdealShape for Life Challenge, you can also implement the IdealShape meal replacement shakes! You can pre-make a shake and keep it in the fridge to grab when you are short on time. That’s my kind of fast food!

Take the Stairs

Another small step you can take (see what I did there?) towards weight loss is choosing to always take the stairs! Don’t even consider the elevator as an option, always take the stairs!

Now, you may not think that doing something so small every day will add up. But adding just those few extra stairs can potentially make changes to your waistline and your overall health.

In an interview published by The New York Times, Dr. Harvey Simon, associate professor of medicine at Harvard Medical School explained that according to a study done through Harvard, a man who climbed more than 8 flights of stairs a day had a  33% lower mortality rate than those who climbed less. Climbing stairs can also burn enough calories  to eliminate the average weight gain of 1-2 pounds per year.

Are you convinced yet to take the stairs? I thought so!

Take it Outside… of the Gym

While I know some of you don’t enjoy working out, or can’t, you still need to implement some sort of physical activity everyday to remain healthy and have a well balanced body.

Working Out at Home

belly fat loss



Some of you may question whether or not you can really have a successful workout at home, and the answer is YOU CAN! There are a number of ways you can work out from the comfort of your own home, and hit your weight loss goals!

You can use workout DVD’s and follow along, and there are so many to choose from like yoga, low-impact weights, and aerobics. They are generally fun, and you can feel more comfortable doing so at home!

The best news, though, is that through my free 15 Day IdealShape for Life Challenge you can have these amazing workouts available at your fingertips, and each routine can easily be done in your home! I will be right there with you every step of the way! I even show you how to modify each exercise to customize the workout to your needs and fitness level.

Other Ways to Stay Active

kami doing yoga on the beach

There are many other ways to stay active at home or out and about. Sometimes adding in a new routine will help you avoid a weight loss plateau in your efforts too!

If the weather cooperates and you are able to get outside, do it! Vitamin D is great for your health and well being, and there are so many ways to stay fit and active in the outdoors. You can go hiking, rock climbing, or just take a long walk.

Dancing is a great workout, and a fun way to get your heart rate up! Also get creative, and do something completely out-of-the-box like hula-hooping (I promise it’s a real thing!) surfing, playing soccer, or even long-boarding. Anything you can do to be active and get your heart going!

Score Weight Loss Outside of the Gym

The gym can be a sanctuary for some of you, where you go to relieve stress, push yourself, and work up a good old sweat! For others, though, you may not particularly love the gym; whether it’s just not an environment you feel comfortable in, or you just don’t like working out.

It may seem surprising, but it is actually is possible to lose weight without the gym!

If you’re interested in working out in the comfort of your own home, then using my free 15 Day IdealShape for Life Challenge is the perfect solution to get in those workouts and melt away the pounds. For more info check it out here, or click the banner below.

Have any more lifestyle changes you think can make a difference and help you lose weight without the gym? Write them in the comments so we can all give them a shot!



Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.

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