How to Lose Weight Without Exercise

Did you know you can lose weight without exercise? This has been a big debate in my household for years between my partner and I. He thinks you absolutely need exercise to lose weight and I wholeheartedly disagree. And, that’s because I’ve done it!

I’ve lost weight without exercise.

As the saying goes, “abs are made in the kitchen.”

My doctor has even told me that you lose weight from nutrition and exercise is excellent for health benefits, cardiovascular health, etc.

I’m super excited to share these weight loss tips to help you drop the pounds without having to endure in exercise.

As always, before starting any nutrition plan or taking health/fitness advice, make sure to consult with your physician.

The Benefits of Exercise

Exercise is awesome. It’s great to include it in your life. It makes you feel good and it’s good for you but, can you lose weight without it?

Absolutely!

These weight loss tips aren’t telling you to ditch exercise completely or at all but, it should take some of the stress away from your weight loss journey.

If you skip your workout that day, that doesn’t mean your entire day is thrown away. Making the right choices in the kitchen, alone, can help you lose. Here’s how to do it!

7 Ways How to Lose Weight Without Exercise

1. Drink Water

First, drink a lot of water. You can either drink 64 ounces (8 cups) of water or divide your weight in 2 and drink that amount in ounces of water.

For example, if your weight is 170, divide by 2 (170/2=85) and drink 85 ounces of water per day.

If you get into a routine, it can be easy to get your daily water intake in. 

Not only does drinking water help fuel your body, but it can help you burn fat, stay full longer, help you get soft, supple, hydrated skin and other benefits.

Make it fun and invest in one of those water bottles that track your water intake throughout the day. It’s an easy way to look at your water bottle and know how much progress you have made and how much more you’ve got to go to hit your water goal.

You can also try the free water intake mobile app, Waterminder. It’s easy to use, free and makes it fun to track your water intake.

2. Try Intermittent Fasting

I did this and lost 4 pounds in the first week of eating normally. I didn’t have to eat low carb or count calories or take away dessert. I ate like normal and I lost weight.

Intermittent fasting is the process of eating within a food window. You have an eating window and a fasting window.

It can look like this:

A 16/8 fast means you fast 16 hours out of the day and you eat 8 hours of the day. For example, you can have an eating window of 12 pm to 8 pm. Before 12pm you are fasting and after 8 pm you are fasting.

You can also do a 20/4 fast or a 12/12 fast. Really whatever you’d like. Experiment and see what works best for you.

This is a big movement that is being adopted by more and more people every day. Find support in Facebook groups or local community forums.

Read more about intermittent fasting.

3. Get More Sleep

It sounds weird, doesn’t it? Sleep more and lose weight.

It’s true though. Sleep can support a healthy lifestyle and people that get enough sleep can lose more weight easier than those who don’t.

When you’re sleeping you aren’t eating, right?

And then, sleep is so needed for our bodies to perform at optimal levels. It is good for you, it makes you feel good. So many benefits:

• Healthy heart benefits
• Reduces stress
• Reduces inflammation
• Improves memory function
• And, more!

Check out these 7 ways that sleep can help weight loss.

4. Eat Small Portions

You can trick yourself to eating less if you eat from smaller plates. Fill up your plate and it feels like you are eating a lot when you’re actually eating less, from a small plate.

This definitely beats calorie counting which can feel daunting and overwhelming.

5. Eat Without Distraction

Don’t park yourself in front of your TV while eating or eat on the go. This really distracts you from your meal and it can cause you to overeat.

Take your time, chew your food thoroughly, enjoy every bite and eat with no distractions. Slow down.

This can have a big impact on the amount of food you eat and your brain can recognize you’re eating when you’re fully alert and attentive to your meal.

Try sitting at your dinner table with no cell phone and no TV on. Enjoy your meal, talk to family members, and embrace this old school way of family meals that some of society has gotten away from in recent years.

6. Eat Protein

Protein can come from meat, vegetables, legumes and other sources. You can get plenty of protein in your diet whether you’re a meat-eater or vegan!

Wonder why you always hear health or fitness gurus talk about protein shakes?

That’s because they help you lose weight and stay fit. 

According to this source, protein can help you lose weight naturally.

7. Eat Fibre

Fibre helps you stay full and it can help you have more regular bowel movements.

Fibre comes in so many forms:

• Oatmeal
• Beans
• Nuts
• Apples
• Berries

Some people are more sensitive to fibre than others so if that’s you, be mindful of this.

As a rule of thumb, generally, the more unprocessed and natural the food is, the more fibre it has.

Final Thoughts on How to Lose Weight Without Exercise

So you see, you can lose weight without exercise. Practice making some healthy choices in the kitchen and in your lifestyle to get you closer to your weight loss goal.

Consider trying one or all of these tips shared above to help in your weight loss journey.

Let us know your thoughts and share your experience with us down in comments!