How to Lose Weight if You Hate Exercise

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Experts always underline how important it is to exercise for successful weight reduction. They say that 75-80 % of the weight loss comes from the diet and the rest of it from workouts. But what if you simply hate exercise? Does that mean you won’t drop as many pounds? Or is there hope even for those who choose the lazier, less active path? Can you still lose weight if you hate exercise?

What Does Exercise Do to Your Body?

Why is exercise so important, that everyone insists you should do it? Not only does it help you reach your weight goal easier, but it also has a lot of overall health and wellness benefits. It keeps you healthy by preventing a great number of diseases. It even helps you keep the medical conditions you already have under control. Exercise routines can prevent high blood pressure, stroke, diabetes, arthritis, and psychological conditions, to name just a few.

Regular exercise will get you in a good mood after a difficult day or if you are going through a rough patch. In fact, it is even a great way to treat depression and anxiety. Your mental state is essential to your overall health, so keeping it balanced is highly important. It is much better to be active than use medication, or can augment medication to provide an additional positive mood boost. There is no side effect to exercising, as long as you do it the right way. It will also boost your energy level. Your daily routine will seem easier if you feel energized. For those reasons alone, you shouldn’t hate exercise, but rather embrace it!

‘I hate working out’ may not be a good excuse if you have trouble sleeping, either. You might change your mind if you hear that it can help you get quality sleep. You will fall asleep faster after a good workout, and we all know that rest is important for every aspect of your life. If you feel tired all the time, even your love life and relationships will suffer eventually. But an active life will keep your libido and emotional health at more normal levels.

Exercise can even be a way to socialize and make new friends. If you hate exercise because you dread working out by yourself at the gym, you should know it doesn’t have to be like that. You can choose any type of physical activity, like dancing, playing team sports, or simply jogging with a friend. This is something you should keep in mind if you are trying to figure out how to change your attitude about exercise.

What Do You Do if You Hate Exercise?

An apple a day may keep the doctor away, but if you also do some sports or physical activity in there, it will keep him away longer. If you are working toward a goal of trying to drop some pounds, it’s time to find out how to start exercising even when you hate it, because it’s really worth it.

The first thing you should do is ask yourself, “Why do I hate exercise?” and try to be as honest about it as you can. Laziness is not always the answer. In fact, it’s quite possible you hate it because you have been doing it wrong, making it painful, hard to breathe, or any number of other problems that don’t need to happen. Exercising is a personal experience and we are all different people. So, don’t just pick the exercises everyone around you is doing because it may not be right for you.

The reason why you exercise is also very important. Even if you do it to lose weight, you should try not to think about it in that context alone, and just do it to feel better and unwind. It seems that if you focus on your weight and make it your major goal, it will actually make you hate the workouts. That’s a recurring theme among people who hate exercise, and at least anecdotally, it makes sense. It will be a constant reminder that you are not in good shape. You may even consider giving up and lose your chance to see that you can lose weight even if you hate exercise.

How can you like working out? That’s a foreign concept to a lot of people, whereas others love exercise and don’t feel right if they don’t get in their daily gym time or jog. The main key is not to overdo it. Many times, we decide to get in shape and begin exercising like crazy. That’s not a good idea because it’s unlikely you will be able to keep that rhythm for a long time to have a real impact. Further, when you get tired you will feel disappointed and even be tempted to quit.

The next natural question many people have is what exercise or exercise routine is best for people who hate exercise? There’s no easy answer to this one. The right exercise for you is the one that best fits your needs and abilities. Most of the time people hate exercise because they were forcing themselves to do certain workouts thinking it would help them lose weight. In fact, they could have just as easily reached their goal doing something they could actually enjoy, or at least tolerate and not end up hating.

Also readNatural Secrets of Apple Cider Vinegar for Weight Loss

What is the Best Exercise to Lose Weight?

Once it becomes clear that ‘I don’t want to exercise’ is not a good reason, you can focus on how to improve your weight loss with physical activity. That’s right, you don’t even have to name it ‘exercising’, almost any kind of physical activity will do just fine! You can even find fun ways to work out at home, like doing ab work on a ball, or even dancing and jumping around with your kids. Did you know that jumping jacks actually help you burn a lot of calories? You can do them anywhere and even if it’s a bit hard at first, you will get better at it before you know it.

If you think it is not possible to get a good workout at home and you have decided to try an outdoor activity, you are on the right track! Almost everything you can do outdoors will help you lose weight. There are so many things to do for exercise, you will definitely find at least one you will like. There’s cycling, jogging, playing different sports, aerobics in the park or something as simple as power walks. Add in winter sports, swimming in warmer months, hiking or climbing – the list goes on and on. There’s no reason to hate exercise when you can get some fresh air, sun, and take in the beauty of nature at the same time.

Can I Lose 30 Pounds in 3 Months?

This actually is a realistic goal with a consistent exercise program and restricted-calorie diet, but only if you are up for the challenge. You would need to stick to your diet and choose a workout that can help you burn enough calories. That means no more ‘I hate exercise’, but by now you have probably forgotten all about that phase. Of course, the number of pounds you will drop depends on your original weight and on the way your body responds to the diet and exercise. Most people embarking on a regular exercise program (150-180 minutes per week) and a 2000 calorie or less diet will lose 3-5 pounds per month, so you’ll need to be a bit more active or restricted, or both, to reach a 30 pound weight loss in 3 months – but it is possible.

What Exercise is Best for Losing Belly Fat?

Everyone wants to know how to be fit and look good, and belly fat, in particular, is a major concern to many.  There are strategies you can try no matter what type of activity you choose to do.

If you have decided to give the gym a chance, you may also take one extra step and get a personal trainer. That is an excellent idea especially if you aren’t used to the workouts and the equipment and you feel overwhelmed. A trainer can show you how to get into exercise when you hate it, by finding the right workout for your level and goals. They can also teach you how to manage your effort in a sustainable way. What is the best reason to ease into an exercise program? You won’t shock your body and feel it’s too much or find it difficult to keep up the pace. That’s why a trainer’s experience will be helpful, and will help reduce the feeling that you hate exercise.

On the other hand, if you are more of an ‘I hate going to the gym’ type and won’t even try it, you need a different strategy. You can create your own workout routine at home. Here are some of the best exercises for the dreaded belly fat:

  • Crunches are the best workout for your abs. You will probably find them more difficult in the beginning, so try to do sets of 10.
  • Vertical leg crunches are great for your legs as well as your abs.
  • Bicycle kicks are a fun and easy exercise you probably remember from school.
  • Lying leg raises may seem difficult but once you get used to them you will feel them put your abs, legs and glutes through their paces.
  • Sit-ups are also very efficient and not that hard to do.

ALSO READ – 24 Tips to Burn Belly Fat in Just 10 Minutes a Day

What if I Really Hate Exercise?

If you have tried all the ideas above, and you are still at that point where you think ‘I don’t feel like working out anymore’, you need to do things differently. You will have to adjust your diet to compensate the calories you would have burned exercising. That means you will have to be extremely careful about every ingredient and probably also have smaller portions. It may also take you longer to lose weight. But that’s okay, you will get there eventually if you are persistent!

It really is possible to lose weight even if you hate exercise. Another important thing you should remember is not to be disappointed if you don’t exercise. It’s not a tragedy. Besides, once you remove this stress from your mind, in time you may actually start to see workouts in a different light. Who knows, maybe you will even decide to give them a try!


How can I force myself to exercise?

You shouldn’t force yourself. Even if you manage to get going it won’t last. If you do something against your will you will eventually sabotage yourself. Forced exercise is a great way to get yourself to hate exercise, which is counter-productive. Instead, try to find the reason you don’t want to exercise and see if you can discover how to be more fit in an acceptable way, or changing your attitude and focusing on the positive.

How can I lose 50 pounds quickly?

That is a lot of weight to lose, so losing it quickly is not a realistic expectation. You will have to reprogram your body and the way to do that is step by step, with patience. Big changes don’t happen that fast. In fact, the more pressure you put on yourself the more unlikely you are to succeed. Most people who are on a reasonable diet and exercise program can shed 3 to 5 pounds per month – so 50 pounds may take the better part of the year. Slow, steady, and sustainable work will yield the most effective and long-lasting results.

What is the maximum weight loss in a month?

That’s not exactly the right question. You should be asking how much weight you can safely lose in a month! If you try crash diets you may lose more pounds, but it’s unlikely you will be able to keep it that way. On the other hand, if you lose weight in a healthy way you will be able to sustain that weight loss and even continue it over the long term. In general, the safe maximum amount to lose is 4 to 8 pounds per month. It depends, of course, on your particular circumstances.

How can I lose tummy fat fast?

A healthy diet that has a lot of protein and reduced carb intake can help you lose the tummy fat. But if you need to speed up the process, you will have to turn to workouts as well. Choose exercises that work your abs, as that will help you burn fat faster – your tummy will look toned once the fat is gone.

How do I exercise if I can’t afford a gym membership?

While going to the gym has its advantages, that doesn’t mean you can’t exercise at home or outdoors. It will help you lose weight without affecting your budget. There are many workouts for people who hate exercise, and you will probably feel better trying them in the comfort of your home. You can even go online and find lots of workout videos and tutorials. There are so many choices out there you will be wondering why you hated exercise in the first place.

So How Can I Lose Weight if I Don’t Like Exercise?

As we have detailed above, the first thing to do is figure out if you really hate exercise or you have just been badly informed/had bad experiences.  A bad experience with exercising in the past can make you reluctant to try it again. Or you are simply stuck in a routine, and feel unwilling to make the effort for assumed dubious results. But if you want to lose weight and stay healthy, you need to try to make a real change. Nothing good happens without some effort.

On the other hand, if you really cannot bring yourself to exercise or you have health issues that don’t allow physical activity, you still have choices. You will have to get on a more strict diet, but it can be done. You can get there and lose weight even if you hate exercise, it will just take longer. Still, if the reason is simply your aversion to workouts, you should try to overcome it. Remember, ‘hate’ is such a strong word, you may want to reserve it for something more drastic than physical activity!

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