How to Lose Weight Without Exercise – 5 Easy Tips

Looking for some easy and effective tips on how to lose weight without exercise?

While exercise can surely help with weight loss, but you don’t need it to lose weight.

In fact, there are countless ways to lose weight quickly and safely without exercise.

In this article, I’ll share with you 5 of them, all backed science.

You’ll see these tips are simple, but when put in practice, they help lose weight fast without exercise.

Here are 5 effective ways to lose weight without exercise.

1. Reduce Your Calorie Intake

One of the most basic ways to lose weight is to reduce your calorie intake. 

To do so, you need to estimate the number of calories you will need to eat per day to reach your goal weight.

For easy calculation, use a simple weight loss calorie calculator to get your daily caloric needs.

Once you know how many calories you should be eating per day to lose weight, you can start planning your meal.

For example, let’s say you need to eat 1,500 calories per day.

You can then divide that into three meals, each meal containing around 500 calories. 

This can break down into:

  • Breakfast: 500 calories
  • Lunch: 500 calories
  • Dinner: 500 calories

It’s simple as that. Managing your calories is the most basic way to lose weight without exercise.

Now, let’s see what to eat to lose weight.

2. What to Eat to Lose Weight

It’s not only calories you have to budget. What you eat also matters too. 

That means you have to avoid eating “junk foods” if you want to lose weight without working out.

If you do this, you can instantly see pounds fall off.

And what I mean by junk, I mean all processed foods and refined carbohydrates like pastries, hams, hot dogs, doughnuts, cookies, and chips.

Instead, replace them with whole foods and fresh produce only.

All these simple changes can add up to losing more weight. 

3. Limit Refined Carbohydrates

Anytime you eat refined or unhealthy simple carbohydrates, your body naturally breaks them down into blood glucose also known as blood sugar, releasing insulin in the process (1). 

Insulin itself is not your enemy, but a spike in insulin level is something to watch out for and prevent.

When your insulin level spikes, that’s when your body packs in any excess blood glucose and converts to body fat for storing.

Another side effect of simple carbs is moodiness and feeling of fatigue and hunger.

Which causes you to eat more foods.

Simply put, reduce the amount of insulin in your body to allow fat stores to get burned and used up as energy. 

Takeaway: Remove refined carbohydrates from your diet will lower your insulins levels, quell hunger, suppress your appetite and make you lose weight naturally.

4.  Replace Your Sugary Drinks with Water

By replacing high-calorie sugary drinks with plain or sparkling water, you can automatically reduce your daily calorie intake by a significant amount. 

You may not realize it, but many everyday beverages contain well over 150 calories per can or bottle. 

Here are just a few you may recognize or even find in your fridge!

  • 20 oz Coca-Cola bottle: 240 calories
  • 281 ml Starbucks frappuccino mocha coffee drink: 180 calories
  • 16 oz Snapple Peach Tea: 160 calories
  • 16 oz Cocktail Cranberry Juice: 274 calories

Just by saying NO to one bottled soda, you can cut down at least 240 calories a day. 

In addition to reducing your caloric intake, drinking water has also been shown to speed up metabolism.

According to a study, drinking 17 oz of water or 0.5-liter shows an increase in resting metabolism by at least 24% within 10 minutes of drinking and lasting up to 30 minutes (2).

Also, another supporting study of obese and overweight children found that a 25% increase in resting metabolism after drinking cold water (3).

According to Melodie Anne, drinking a few glasses of water 30 minutes before every meal reduces calorie intake by up to 75 calories. 

That’s because water makes your stomach fuller and cleaning your plate less tempting.

Frankly speaking, drinking water before meals is not an exciting weight loss trick to get yourself into, but if you manage to do twice a day, you are looking at upwards of 150 calories slashed from your calorie daily intake, which results in more than 15.6 pounds of weight loss over a year period.

Now, that’s something to get excited about!  

In all cases, drinking more water can promote weight loss by lessening daily calorie consumption, increasing fullness, satisfaction, and (possibly) speeding up metabolism. 

5. Eat Plenty of Protein

There is a reason why a high-protein diet like the Paleo is linked to weight loss. 

About 30 percent of protein calories get used as energy during digestion. 

For example, you eat 100 calories worth of protein, you’d only end up with 70 in your body. 

It’s one food group that can easily and effortlessly enlarge your caloric deficit for weight loss. 

Protein also brings other advantages. 

Protein is a known appetite suppressant, increasing satiety and reducing hunger. Both support weight loss by reducing your overall calorie intake (4).

Not only that, one study found that a high-protein diet increased sleeping metabolism, fat burning, and 24-hour satiety (5). The same study credits ghrelin and other hormones for the long-lasting feeling of fullness after protein intake. 

Another study confirms this protein’s effectiveness in suppressing appetite. By upping protein intake to 30% from 15%, participants decreased their overall calorie intake by 441 calories on average and lost 11 pounds in 12 weeks without any additional dieting efforts (6).

Making sure you get an adequate amount of protein in your diet may help you eat less and burn calories, ultimately losing more weight.

For many, this may not even cause any change in your breakfast diet. A high-protein diet breakfast can simply be eggs, turkey bacon, or a protein shake. 

Not only protein-based meals may mean fewer calories for your body, but they also help reduce your overall calorie intake by eating less. 

To up your protein intake, add in protein foods like fish, eggs, chicken beans, quinoa, and nuts, particularly almond.

Take-Home Message

The fact is you don’t need to exercise to lose weight. By simply reducing your calorie intake, you can lose weight. 

Also eliminating fruit juices and other sugary beverages and replacing them with water can help you eat fewer calories and help the pounds to drop.

Prioritizing protein-rich and minimally processed whole foods is another that manages hunger and your appetite. 

Losing weight without exercise is an everyday challenge, but making these simple changes to your lifestyle will help you lose weight.

Read Next: How to Lose Weight Without Dieting

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