Healthy Weight Loss Strategies Beyond the Gym

Healthy Weight Loss Beyond the Gym | Studio SWEAT onDemand

As fitness experts (and purveyors of the finest onDemand workout program around, ahem ahem), you know we’re all-in on all-out exercise. The benefits of a hard-hitting fitness routine are many: higher energy levels, better sleep, some much-needed peace of mind, and an overall healthier lifestyle, to name a few. But many people go into their workouts with the express purpose of losing weight. And although exercise is an integral part of your weight loss journey, it’s not the only thing. And if you start sweating it out in the hopes that the ole lbs will start flying off of you (with no other lifestyle changes), you may be sorely disappointed and end up scrapping the whole fitness thing entirely.

So let’s take a look at some healthy weight loss strategies you can add to your workouts for a well-rounded approach that yields some seriously positive results.


One of the best weight-loss strategies out there is to drink lots and lots of water. Gulping the good stuff, especially before meals, helps to boost your metabolism for the next hour or two. Plus, a good intake of water will also make you feel fuller, longer. Oftentimes, when we think we’re starving, it turns out we’re just a bit dehydrated. An easy rule of thumb is to keep a bottle of water handy, and when you start daydreaming at work, take a couple of swigs. You’ll find that all those sips certainly add up.

Contain the Condiments, Avoid the Additives

Sure, we love the added punch we get from a splash of super-sweet creamer or the pizzazz of parmesan on our pizza — but those little bursts of flavor tend to equal big bursts of calories – most of which aren’t worth it. When you order a salad (and you should be ordering a salad, btw), get the dressing on the side and drizzle it on, lightly. When you drink your morning coffee, try to switch to black. Remember, you can always add, but you can never take away.

Fiber and Protein, Your New Best Friends

Look, it can be tough to pay attention to everything you eat. We all get busy, and with babies crying, telemarketers calling, and videos viral-ing, you might find yourself picking up the first thing you see in front of you, which may be packed with stuff that’s not so good on the body. An easy-breezy tip you can keep at the forefront of your mind is that if it’s got a good amount of fiber and/or protein, you’re going to be better off. Fiber helps lower cholesterol, control blood sugar, and keeps you feeling fuller, longer. And protein helps build muscle, boost metabolism, and you guessed it: helps you feel fuller, longer.

Mix it Up

When it comes to working out with weight loss in mind, variety is the spice of life (and we’re extra spicy). If you’re just repeatedly taking cardio classes, or only focusing on strength training, you’re not going to see the results you want, especially on the scale. A comprehensive weight loss strategy involves equal parts cardio, stretching, and strength training workouts. The more you change up your workouts, the more your body will have to adjust, and that means fewer lbs.

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Hit the Hay, Ok?

Good sleep is one of the foundations of our health and well-being. When we’re burning the candle at both ends (and the middle sometimes), our bodies start shutting down. Lack of sleep leads to poor judgment, plus the chemicals that signal to our brains that our bellies are full stop working. And adding to that – the lack of energy for working out, and you’ve got yourself a recipe for disaster. Make sure to pay attention to your body when you get sleepy, skip the late-night electronics, and get some solid sack time.

Hit The Hay!

Don’t Mess with Stress

Equally, as damaging as lack of sleep, stress plays a MAJOR role in your overall weight loss. Unnecessary stress and anxiety put tremendous pressure on our bodies, both chemically and psychologically. When we’re stressed, high levels of cortisol are released in our system, slowing down our metabolism. Not only that, but stress also causes us to lose focus on healthy eating habits as we unconsciously try to calm ourselves down by eating higher fat/carb-heavy foods. In short — take care of your mental health, and your body will thank you.

Get Intuitive

Now, as anyone who’s ever tried researching healthy weight loss strategies will tell you, once you hit that search button, you can never come back. The avalanche of miracle diets, life-changing supplements, and varying forms of food restriction (read: self-flagellation) could overwhelm Charles Atlas himself. So instead of wading through this swamp of lies and promises, we’re gonna save you the trouble. The best weight loss strategy is also the simplest. It’s called intuitive eating, and it will change your life. Mostly because it involves nothing but listening carefully to your body’s needs, and shutting out the rest of the stuff. Intuitive eating puts the pleasure back into food and helps us all build healthier relationships with what we put inside of us. If you’re looking to get started down the intuitive path (good for you!) check out our Intuitive Eating Blog, written by our in-house registered dietitian, Miriam.

Well there you have it, our tips for healthy weight loss strategies, beyond the gym. Remember, losing weight isn’t all about your pants size or getting into that bikini this summer. Your weight loss journey should be a part of a larger one — getting healthy and feeling better. And for that, we need some butt-kicking workouts with Studio SWEAT onDemand. When you sign up for our Free 7-Day Trial, you’ll get access to the best onDemand at-home workouts around, to keep you motivated and energized as you shed those pounds. Happy eating!