Just about all people go through a phase in their lives where they want to lose some weight. But, reaching this goal becomes a bit more difficult if you’re attached to your current diet and unwilling to make any changes.
To lose weight without dieting, you need to focus on creating a caloric deficit. By burning an extra 500 calories a day, you can lose about 1 pound a week. Some of the more efficient ways of burning calories are HIIT, jumping rope, and regular aerobic activity (like running, swimming, or biking).
Not all types of exercise will trigger significant weight loss. So, let’s go over the two major types of exercise and then review some tips for losing weight without having to go on a diet.
The Types of Exercise
Most exercise is good for you, but not all types of exercise will provide you with the same health benefits.
There are two major types of exercise: Anaerobic and aerobic.
So, let’s talk about what each of these means and how they can impact your weight loss journey.
Anaerobic exercise is any type of short-burst exercise that doesn’t require oxygen delivery to your muscles.
So, most anaerobic exercise methods involve power and strength rather than any type of endurance. They help to boost bone strength while also increasing muscle mass.
Here’s a brief list of anaerobic exercise examples.
- Short sprints
- Powerlifting or weightlifting exercises
- Jumping activities
Even though anaerobic exercise might only last you a few seconds or a few minutes tops, that doesn’t mean that you’re not burning calories.
In fact, anaerobic exercise can be extremely effective at inducing extended periods of calorie-burning well after your workout has concluded.
We’ll go over how to add anaerobic exercise to your weight loss plan a little later on.
Aerobic exercise is basically any type of long-duration exercise.
This type of exercise gets your heart pumping and definitely requires a ton of oxygen delivery to your muscles. In the process, you’re working on building up your cardiovascular and muscular endurance.
Here’s a brief list of aerobic exercise examples.
- Running, jogging, or speed walking
- Rowing or swimming
- Jumping rope
Aerobic exercise might just be the most efficient type of exercise when it comes to burning a massive number of calories.
And, the best way to induce calorie burning is by keeping your heart rate and the intensity up for a longer duration.
We’ll go over how to add aerobic exercise to your weight loss plan a little later on.
Diet-Free Weight Loss Strategies
First off, we want to point out that it’ll be extremely difficult to lose weight just with exercise if your current diet is still causing weight gain. You’ll see the best results if you’re currently in a weight maintenance phase.
While it’s absolutely possible to lose weight just by exercising, you can’t expect to just do any old exercise however you please and see any noticeable results.
So, let’s go over some of the best ways to lose weight without having to diet.
High-Intensity Interval Training (HIIT)
High-intensity interval training, most commonly referred to as HIIT, is one of the most efficient anaerobic methods of burning calories without spending too much time at the gym.
That’s because you can actually get a HIIT workout done in as little as four minutes.
But, this type of training is not for the faint of heart.
That’s because you’ll be engaging in high-intensity exercise (like running, bodyweight exercise, biking, etc.) for a short period of time and then following up with a rest period.
HIIT is so effective because it targets fat burning and allows you to keep burning calories well after your workout is completed.
The four-minute method we previously mentioned is known as Tabata training, which might look something like this:
- 20 seconds of exercise (i.e. Running, jumping jacks, jumping rope)
- 10 seconds of rest
- Repeat 8 times
It’s seriously that easy.
And, you can burn somewhere between 10 and 25 calories a minute with HIIT and even more calories after the workout is done. So, play around with your work periods and rest periods and extend the workout to your health and fitness needs.
Note: While this method is effective, it’s not appropriate to do it every single day or for extended periods of time. This can put a lot of strain on your muscles, joints, and heart, so take it easy and give yourself enough rest between HIIT workouts.
Jumping rope isn’t just for kids. It’s also one of the best exercises for burning calories and improving aerobic endurance.
Some sources suggest that you can burn anywhere between 15 and 20 calories a minute when you’re keeping a decent pace while jumping rope.
That means you can burn up to 200 calories in just a 10-minute workout. But, you’re probably wondering how that compares to running.
Here’s the difference in health benefits.
- While jumping rope, you’re getting a full-body workout.
- Just 10 minutes of jumping rope produces similar benefits to a 30-minute run.
- Jumping rope is a lower impact activity, meaning it’s much easier on the bones, joints, and muscles.
What’s even better is that you don’t have to do it for 20 minutes straight and completely burn yourself out.
You can also swap in some interval training (see the previous section) to make your jump rope workout even more interesting.
Calculating Your Caloric Deficit
Exercise is great for your health. But, it doesn’t always burn the number of calories that you’re looking to burn.
In order to lose weight, you need to produce a caloric deficit. That means eating fewer calories than you’re burning during the day and through exercise.
Let’s say you’re already pretty successful at maintaining your current weight with your current diet. If you’re eating about 2,400 calories a day and able to maintain your current weight, then any amount of exercise will cause you to burn calories.
To lose a pound of fat a week, which is 3,500 calories, you’ll need to burn an average of 500 calories a day.
So, what does that mean in terms of exercise?
Let’s find out.
- About 25 minutes of jumping rope
- A 5-mile jog or run
- Around 30 to 60 minutes of swimming (decent pace)
- About an hour of biking
These are all estimates and will all depend on how intensely you’re exercising and what your current body weight is. But, it helps to give you an idea of what types of exercise are ideal for burning calories.
Once you try burning 500 calories a day through exercise, you’re definitely going to be exhausted. That’s why we recommend creating a slight caloric deficit through dieting as well.
Yes, rehydrating after exercise will cause you to gain back any water weight you currently lost through sweat.
Keep in mind: You’re burning calories during exercise and the actual water weight you’ve lost through sweat isn’t all that significant in the long run.
Without rehydration, you’re putting yourself at risk for dehydration, which can actually cause you to gain weight. When your body is dehydrated, it’ll desperately attempt to hold onto as much water as it can, also known as water retention.
That means drinking enough water a day can actually help you to lose weight in the long run. And, depriving yourself of water might just make you heavier.
For men, 101+ ounces a day should be fine. For women, 74+ ounces a day is more ideal.
You can lose weight without dieting, but it’s going to take a little bit of thought to be successful.
The only way you’ll see significant results is if you’re able to maintain your current weight, which can help you to create a caloric deficit through exercise.
The best things you can do are….
- Participate in HIIT to burn a ton of calories in a short period of time.
- Engage in high-energy aerobic activities like jumping rope.
- Figure out how many calories you actually need to burn per day through exercise.
- Stay hydrated, even though it’ll maintain water weight.
Remember, you need to be strategic with your exercise if you truly want to see weight loss. The best way to see results, however, is by combining your exercise routine with small dietary changes.