20 Helpful Ways to Lose Weight Without Exercise

Updated on August 23, 2020

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Very fit woman as an ispiration to lose weight without exercise

Hey, I’m not here to promote an inactive lifestyle. You know that successful weight loss usually consists of a healthy diet and exercise, don’t you?

But sometimes, things happen and you have to find a way to lose weight without exercise. Maybe you’ve experienced a leg trauma, maybe you’re working two shifts and there’s really no time to fit in a workout, maybe you feel depressed and simply not ready to go to that Pilates class…

It’s fine! You can lose weight without exercise – it will just take a little bit longer. Just don’t forget exercise altogether – once you start feeling better, and get some time or motivation, start a healthy workout routine. Not just for your weight loss – for your health as well.

But for now – here’s how you can lose weight without exercise, with a few simple adjustments to your lifestyle and routine!


20 Helpful Ways to Lose Weight Without Exercise

ARTICLE TOPICS (feel free to scroll down - the content starts below)


1. Eat smaller portions, but do it often


Instead of having a large meal, try to divide your food into smaller portions, and eat at regular intervals. This trick helps to stimulate satiety and your metabolism, and you’ll likely end up eating less.


2. Increase your fiber intake


Fiber is your best friend if you’re trying to lose weight without exercise. It can improve gut motility, bulk up the intestinal contents, and promote satiety by filling you up.


3. Take an adequate amount of protein


Like fiber, it is vital to eat a diet rich in proteins if you want to lose weight. Protein helps to promote fullness by decreasing ghrelin, a hormone that sparks up your hunger.

protein-rich foods on the table to lose weight without exercise


4. Hydrate your body


We often mistake thirst for hunger and end up eating more than we intend to, just because we’re thirsty… Try to drink at least eight glasses of water every day, especially if you want to lose weight without exercise.


5. Say goodbye to sugary beverages


Sodas and packed juices are loaded up to the brim with sugar, which causes weight gain and other health problems. If you want to lose weight without exercise, you need to say adios to these beverages. It takes time to get used to plain water, but your body will thank you later.


6. Slow down while eating


Instead of gulping your food down, slow down, and thoroughly chew the food before swallowing. Slow eating helps you feel full faster, which means you will end up eating less food.


7. Keep the snacks out of the view


You are more likely to feast on some chocolate or chips if they are right in front of your eyes! If you want to lose weight without exercise, hide these tempting items in a cupboard where you are less likely to see them. Or even better – stop buying them altogether!


8. Get proper sleep


It is essential to get at least 7 hours of shut-eye every night if you want to successfully lose weight without exercise. Not getting enough sleep messes up the hormone levels that regulate appetite, and you don’t want that in your weight loss journey!


9. Add a probiotic to your diet


Probiotics are healthy bacteria that improve digestion and keep your gut functioning regularly. Add probiotic-rich food like yogurt and kefir to your diet to fast track your weight loss journey (and to have a healthier gut, obviously!).

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10. Control your stress levels


When your stress levels are raised, the body reacts by producing stress hormones, including cortisol. Cortisol is well-known to increase blood pressure, appetite, which then again causes weight gain. The calmer you are, the more stable these hormones are in your body, and it allows you to control your weight easier.


11. Use smaller plates


This is a weight loss mind trick, but when you use a smaller plate, your mind can be fooled (sorry, mind!) to feel full after just one portion, even though it holds less food.

healthy meal in a small plate to lose weight without exercise


12. Choose healthy snacks


Trade unhealthy snacks for healthy, nutritious snacks that will help you to lose weight without exercise. Choose healthy snack options like yogurt, high-fiber fruits, nuts, or dates when you’re craving a snack.


13. Be mindful while eating


When you are eating, focus solely on the meal and keep the devices away. This allows you to savor the experience and prevent overeating (which can happen VERY fast when you’re sinking into your phone or TV).


14. Try intermittent fasting


Intermittent fasting can be surprisingly effective, and a great choice for those who want to lose weight without exercise. Not only does it help you to shed those extra pounds, but it can also improve your overall health.

Related: 10 Massive Benefits Of Intermittent Fasting + How It Helps With Weight Loss


15. Don’t weigh yourself every day


When you weigh yourself every day, it helps to track of your progress, yes. But your body is prone to weight fluctuations and focusing on them can make you lose your motivation.

It’s better to weigh yourself every week, at the same time. This way, you’ll stay motivated to lose weight because you will see actual, more substantial results.


16. Get enough Vitamin D


There is a scientific link between being obese and being deficient in Vitamin D. When you are trying to lose weight without exercise, make sure you get enough vitamin D through sunlight and a healthy diet.

woman getting vitamin d from sun to lose weight without exercise


17. Use red plates


If you want that fried chicken or pizza, have some, but serve it in a red plate! Surprisingly, red color triggers our brain’s warning signal to stop eating, and you’ll end up eating less.


18. Consume healthy fats


It seems logical to stay away from fats if you are trying to lose weight, but healthy fats are your friend on this journey. Try to eat enough unsaturated fats like fish, nuts, and olive oil to boost your weight loss and stay healthy.


19. Skip the diet soda


Diet soda gives you a false sense of security (“it’s zero calories man!”), but you end up consuming a lot of synthetic sweeteners anyway. If you really want to lose weight without exercise, it’s best to choose water, even though it’s not as tasty.


20. Try to meal prep


If you plan your meals in advance and make enough to last a few days, it will significantly help you in your weight loss journey. You are less likely to order or buy unhealthy food if you have a healthy meal waiting for you in the fridge.


It’s Really Possible To Lose Weight Without Exercise!


And if that sounds like a lot of changes towards a fit life, I promise – it gets better once you get used to your new eating habits. If you want to lose weight without exercise, you have to be strategic about it, and there are not so many ways around it! You can’t burn extra calories off, so making the smartest choices with your food is the key to your success.

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