Yes, it’s possible!
Have trouble reaching the weight loss goals you set?
We all go through weight loss plateaus because it becomes immensely difficult to stick to diets and a tough exercise regime.
But did you know that you can easily still lose weight without exercise if you follow a couple of things that are scientifically proven to help you lose weight?
Can You Lose Weight Without Exercise?
Exercise is frequently recommended as a means of losing weight. While working out has a variety of health advantages, it will not necessarily help you lose weight. This is because exercise does nothing to address the hormonal imbalances that frequently fuel weight gain and make weight loss difficult.
You’ve come to the perfect site if you want to lose weight without working out. The Healthy Natural Diet is a safe and efficient strategy to reduce weight without slowing down your metabolism or forcing you to undertake strenuous exercises.
We’ll teach you how to lose weight without doing any exercise. We’ve highlighted some of the finest techniques for losing weight without ever going to the gym in the section below. Anyone who has attempted weight loss understands how difficult it can be. While gaining weight is very simple, losing weight is far more challenging.
Read on to learn 21 easy ways to lose weight without dieting and exercising.
1. Eat Slowly and Chew Thoroughly
The brain needs time to recognize that hunger has gone away. This is why you should eat very slowly. It takes at least 15 minutes for the body to send signals to the brain that it has had enough food.
In this 15-minute window, you can either chug a whole lot of food in a seating or eat slowly, the hunger will go away anyway (1).
2. Control Your Portions
One of the biggest mistakes we make while eating is deciding on portions. We select a plate that is large and unknowingly fill it with food. The portion of your food should be very little and the only way to reduce the portion is to use small plates.
3. Add Giant Portions of Protein
Protein is a powerful macronutrient that has been proven to help in weight loss. The body takes up a lot of energy to burn protein when it is inside the stomach. Also, protein requires a lot of time to digest, hence you feel fulfilled for longer. This ultimately reduces your appetite.
4. Do Careful Grocery Hunting
When you go to the supermarket, do not add snacks to your shopping cart. These snacks pack a lot of energy.
A small pack of crisps can give you as much as 500+ calories along with tons of sodium added. Extremely unhealthy, these can turn your weight loss goal impossible.
5. Overload on Fiber
Fiber-rich foods are an excellent way to keep your stomach full. The body doesn’t recognize fiber as food because it has no nutrient value.
But since it is solid and takes up a lot of space in your stomach, the signal of fullness is sent to the brain.
6. Drink Tons of Water
Water is known to reduce hunger and as well as increase your basic metabolism. You should aim for at least 8-12 glasses of water daily (2). To stop yourself from feeling too hungry, chug in a glass or two before mealtime.
7. Drink Your Calories Rather than Eating Them
It’s a straightforward technique to consume fewer calories in total. There is, however, another compelling reason to adhere to this rule: Drinking calories instead of eating them provides less satisfaction and does not produce the same sensation of fullness.
8. Use Blue Colored Plates
Did you know that the blue color is associated with hunger? Blue color ultimately sends signals to the brain that you are not as hungry as you felt.
Make an effort and buy a blue plate for your lunch and dinner and always serve food on a blue plate to eat less.
9. Keep food hidden
Obese persons are more prone than non-obese people to store food in “clearly conspicuous areas,” according to one research.
So, especially with foods that you don’t want to eat all the time, do the opposite. That dish of apples? It’s fine to keep it in your line of vision. What about the packets of chips? No, no, no, no, no, no, no, no, no.
10. Avoid watching TV while eating
Watching TV or using your Smartphone while eating distracts your brain and the results are that the body fails to send signals of fulfillment on time (3). Kill all the distractions when you are eating so your body can send signals on time.
11. Sleep a lot
A lot of people ignore this tip. Sleeping helps kick-start your metabolism and as well as helps you control hormones that increase hunger. Sleep at least 8 hours comfortably to reduce leptin, ghrelin and cortisol in your body. All three can trigger weight gain if not controlled (4).
12. Say no to Sugar
This one’s easy. Just say no to sugar no matter what, especially in fizzy drinks. Sugar can elevate hormones in your body and cause a surge in hunger. Also, sugar can be turned into extra fat very easily. Use alternative ways to sweeten your food. Go for honey or brown sugar in controlled quantities. Avoid sweeteners whenever possible.
13. Avoid Diet Drinks at all Costs
According to a new study, children and teenagers who drink diet beverages consume more calories throughout the day. This is one of a number of studies linking diet drinks to weight gain. So, once again, water is a good bet! Want to spice it up a little? A water bottle infuser is a simple method to add fruit to your water.
14. Check Your Weight
“I like to step on the scale a few times a week,” Ansel adds. “Weighing oneself might be stressful for a lot of people, but it can provide you some really useful feedback before things get out of hand. You don’t have to weigh yourself every day, but doing so two to three times a week might help you catch weight gain early on and avoid having to make significant dietary changes later.”
15. Breath Spontaneously, Meditate
Cortisol levels rise when you’re stressed (it’s part of the fight-or-flight response). People who are “high cortisol reactivity,” according to some earlier research, tend to consume more (you know, those people who particularly tend to lose their chill under stress).
Take time each day to do something to decrease the stress temperature, whether it’s meditation, exercise, or simply sitting quietly with a good book, to avoid the nom-nom-nom reaction (and to preserve your health in so many other ways).
16. Black Coffee is Preferred
Over half of all Americans drink coffee on a daily basis, and many of them sweeten it with sugar, flavored syrups, or cream. According to a new study published in the journal Public Health, instead of being a zero or five-calorie drink, a cup of coffee now has a calorie count of 1,280 percent higher, at 69 calories.
Not only will drinking your coffee black save you roughly 500 calories each week, but you’ll also reduce your risk of insulin resistance, diabetes, and other metabolic problems because more than 60% of those calories originate from sugar. One of our simple calorie-cutting methods is to put the sugar packets on the shelf.
17. Replace Canola Oil With Extra-Virgin Olive Oil
Canola and soybean oils are strong in inflammatory omega-6 fatty acids, which can cause weight gain and skin problems by putting your body into a condition of chronic inflammation.
Instead, reach for a bottle of extra virgin olive oil, which contains polyphenols that have been shown to decrease blood pressure and oleic acid, which has been shown to reduce hunger and aid weight reduction.
18. Make At Least One Meal Without Meat
To gain the benefits of a meat-free diet, you don’t have to go completely vegan. To reduce weight without exercising, attempt to eat one lunch or supper every week.
You’ll be consuming more plant-based protein, which is proven to be even more gratifying than pig and veal-based meals in a University of Copenhagen research and makes individuals feel fuller.
Even better, the researchers discovered that vegetarians who ate a high-protein vegetarian dinner consumed 12% fewer calories in their subsequent meal than meat-eaters! Leave the bread basket at home.
There’s no doubt that dinner rolls are tasty, but instead of carbo-loading so early in the meal, skip the bread basket and go for a healthy green salad instead. If the breadbasket is still too enticing to resist, have a high-fiber snack like a handful of almonds before leaving the house.
Nuts’ fiber will keep you full, so you won’t be tempted to go for the bread and butter as often, and you’ll be replacing bad fats with healthy ones. It’s a win-win situation!
19. Every Day, Get Your Heart Pumping
Even if you don’t have time to go to the gym every day, getting your heart pounding can help you lose weight. Increasing your heart rate even short each day, whether it’s taking the dog for a morning walk or taking the stairs instead of the elevator, can maintain your body healthy and in shape, preventing undesirable weight gain.
20. Never Skip Breakfast
Though you may believe that skipping a meal like breakfast will help you lose weight since you will consume fewer calories, multiple studies have proven that skipping breakfast is detrimental to your weight loss.
“How come?” you could inquire. It turns out that skipping breakfast not only means you’ll eat more calories later in the day, but it’s also bad for your metabolic circadian rhythms, which help you maintain a healthy weight.
21. Control Your Cheat Days
Once a week, treat yourself to a cheat meal. A cheat meal can keep you on track with your diet (5). But be careful to control the portions you eat during your cheat meal. Have only 1 cheat meal per week. You can choose between a dessert or something you love to eat. You can’t have both together. You can also follow Alkaline Diet.
So you have learned how to lose weight fast without exercise. Hope these 21 ways will work for you.
Good luck everyone!
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.