Live Stronger, Stay Slender: Tips for Having a Lean Body Without Going to the Gym


Food is a figurative form of love when words are deficient. Everybody wants to be in their best shape especially during summer season. People also want faster results through the easiest way imaginable, for as we all know, to be healthy and to stay fit is never easy.

The following instructions are structured to guide a healthy holistic lifestyle and a realistic plan for losing weight.

Bulk up on Fruits and Vegetables

Reducing weight and maintaining it is not just about the number of meals you eat within the day. Fill the halfway of your plate with fruits and vegetables. Consuming these foods have exhibited to be one of the crucial aspects of reducing weight. Then you can stuff the remaining half of the plate with protein and healthy carbohydrates. 


The sources of useful carbohydrates include:

  • Vegetables(All of them)
  • Fruits
  • Potato
  • Oats and oatmeal
  • Brown Rice
  • Beans
  • Nuts
  • Whole grain products


Carbohydrates to minimize include:

  • White bread
  • White rice
  • Bagels
  • Donuts
  • Candies and sweets
  • Instant oatmeal
  • Muffins
  • Processed products such as corn, potato, and rice


The Size of your Fist Method

In every serving of your carbohydrates and proteins, keep in mind that everything that is not fruits and vegetables should be about the size of your fist. This method will give you the authority to control your intake. Also, you will experience its benefit due to reduced total calories consumed.


Control of Caloric Intake

Consuming excessive calories will lead to obesity and other high-calorie induced diseases. In contrast, if you do not consume adequate calories, you will not lose or gain weight. The calorie-intake and the calories released is a considerable factor in diet. Setting the desired calorie intake and calculating its amount on a daily basis is essential to gaining lean muscle and lose fat.


Adequate Protein

In obtaining lean muscle build, you need to consume sufficient amount of protein to sustain the formation of proteins of the new muscles. You may find it hard to eat the amount of recommended protein, but once you familiarize the trend, you should not have any more concern about it.

Yogurt is one good example. It’s rich in calcium which is necessary for bone-building and is rich in protein for muscle building.


Adequate Hydration 

You should keep yourself hydrated every day like drinking at least eight glasses. Water contributes to our body’s need for hydration and helps in a feeling of fullness without extra calories. Some group of individuals mistake thirst for hunger, this is why staying hydrated can also prevent you from overeating, plus it aids in proper digestion.


Food Quality

In choosing food, you should purchase the fresh ones over packaged and processed food. Packaged foods are rich in preservatives, mostly saturated fats, sodium, and commonly contains a high amount of sugars. You will appreciate the difference in buying meals on a fast food chain and purchasing fresh ones quickly.


Essential Fatty Acids

Do not be afraid to consume healthy fats. Essential fatty acids are one of the keys concerning proper operation of our body. Eating fats does not associate with getting fat. In reality, most essential fatty acids help support the process of burning fats and sustain a lean body.


Women consume a greater amount of fat to carbohydrates, which is why they favor a low-carb diet. As a result, women who follow a low-carbohydrate diet efficiently burn fat and achieve a lean and toned muscle.


Drop the Soda

Whether you’re on a diet or not, it is best to cut out sodas. Even the zero-calorie forms could grow your waist. The sweet taste of the soda disrupts our system, particularly the hormonal one. As a result, our body lust after sugar even more because it’s not yet satisfied with its demand for sugar. It is best that you replace sodas with water.


Reward Yourself with a Cheat Meal once a Week

Convincingly the best part of being healthy, it is considered a reward for a job well done. However, it is best you cheat earlier in the day. This fact is because our body’s metabolism is at its paramount in the morning. You’ll be able to burn those fun meal within the day and will less likely to beg for them later in the day.


Continuously Gather Information

There are lots of ongoing researches on staying lean and healthy. You will not lose anything if you read, in fact, you will gain knowledge, and you will gain the confidence to innovate your plan further.



Talking about becoming healthy is easy but becoming healthy is another story. And staying healthy is again, another story to spin. If you badly want to be in shape, then you must consider healthy living as your religion. It is never easy, but your inspiration, desire, dedication, and commitment will guide your way.


Author’s Bio 

Judith Bender is a health enthusiast and a freelance blogger. Having a busy schedule and working expansive hours, she started searching for healthy eating lifestyle to boost her knowledge in her dream to become lean and fit to reduce stress. She is also a Medical billing and coding specialist and has worked on some of the best medical billing companies in Houston.