How To Lose Weight Without Exercising?


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    Wondering if you can lose weight without exercising? The answer is yes! It is possible to lose weight quickly and safely without starving yourself and spending hours in the gym. You can become your ideal, active self by slowly and steadily building habits that will help you lead a sustainable, healthy life.

    21 Ways To Lose Weight Without Exercise or Diet

    It is possible to achieve your health goals without extensive exercise and a strict diet plan by making lifestyle changes. Here are 21 scientifically proven tips that will help you build a healthy and sustainable way of life:

    1. Use Portion Control To Your Advantage:

      Small portion sizes will help reduce your calorie intake drastically on an everyday basis. Start using a smaller plate and serving smaller portions.

    2. Chew Your Food Slowly:

      Chewing your food slowly and thoroughly makes you eat lesser and promotes fullness. Those who eat slowly are less likely to gain weight than fast-eaters.

    3. Include More Protein In Your Diet:

      Load up on lean protein to increase satiety and reduce your total daily calorie intake. Eating an adequate amount (20 grams or more) of protein keeps you full for longer and reduces cravings. Check with an expert nutritionist to determine the appropriate amount of proteins you need.

    4. Eat Foods High In Fibre:

      Including soluble fibre in your diet helps keep your ideal body weight in check. Fibre also acts as a natural appetite suppressant. Fruits and vegetables are good sources of fibre.

    5. Stay Hydrated Throughout The Day:

      It is a healthy habit to drink water regularly and before each meal to reduce calorie consumption. Our brain often tricks us into eating when in reality, we are just thirsty.

    6. Eat Mindfully And Without Distractions:

      Eating without distractions such as TV or phone helps us consume fewer calories than usual. When you focus on eating, you will eat the required amount and stop as soon as you are full.

    7. Try Probiotics:

      Studies show that probiotics help with digestion by improving gut flora, influencing one’s weight. You can take supplements or foods naturally rich in probiotics to improve metabolic function and manage weight.

    8. Reduce Sugar Intake:

      Eliminating sugary foods and beverages from your diet not only improves your overall health but also prevents unwanted weight gain.

    9. De-stress Regularly:

      Stress messes with the body’s hormonal balance especially elevating cortisol hormone, which makes one crave unhealthy and high-calorie foods. Stress eating is one of the main reasons for putting on more weight. Find an activity that you enjoy and include it in your daily routine for de-stressing.

    10. Indulge In Healthy Snacking:

      Avoid unhealthy snacks filled with preservatives, especially after evenings. Snack on healthier options such as low-fat yoghurt, hummus with vegetables, etc. that do not give your body many extra calories but keep you full.

    11. Drink Black Coffee, Without Additives:

      Drinking black coffee with less sugar and without add-ons like milk and cream will reduce your calorie consumption drastically.

    12. Cut Down Alcohol:

      Alcohol is pretty high in calories. Try to avoid it as much as possible. You can opt for red wine instead if you want to indulge, but consume it in moderation.

    13. Cook Your Own Meals:

      Cooking your food from scratch ensures that you eat less processed or unhealthy packaged foods loaded with empty calories. Cooking nutritious meals will enable you to make healthy, mindful choices, thereby helping you build a sustainable fitness regimen.

    14. Use A Standing Desk:

      If your job requires you to sit down for many hours in a day, try a standing desk. It helps burn more calories compared to just sitting through the day.

    15. Don’t Skip Breakfast:

      Eat a breakfast high in protein. This keeps you full and you will naturally consume food in lesser quantities as the day goes by. Skipping breakfast often leads to eating more calories throughout the day.

    16. Arrange Your Food Shelves Strategically:

      Store healthy food in plain sight, preferably in the front part of your shelves, and stock unhealthy foods out of plain sight. This way, you will not be tempted to snack on foods that may disrupt your fitness regimen.

    17. Add Vitamin-D To Your Diet:

      Research suggests that consuming more vitamin-D may help weight loss, prevent weight gain and accelerate fat burning. People who are obese or overweight tend to have lower levels of vitamin-D in their bodies.

    18. Get Adequate Sleep:

      Poor sleep patterns are associated with significant weight gain. Lack of sleep also throws appetite control hormones – ghrelin and leptin – out of balance, making you indulge in calorific foods. When you are exhausted, mentally or physically, it is harder to resist cravings.

    19. Get Moving:

      Being physically active is essential for a healthy lifestyle. You can take up a hobby like dancing or try outdoor cycling. You can also opt for Yoga or Tai-chi to indulge in joyful movements. Be active through the day by taking the stairs, stretching at regular intervals or walking every chance you get.

    20. Keep A Food Journal:

      One of the easiest ways to monitor your food habits and track calories is through a food journal. It helps in setting an eating pattern and encourages you to be consistent with your healthy habits. You can also record your weight measurement or weigh-ins over a month or a few weeks to keep track of visible changes.

    21. Consume Good Fats:

      If you are hungry, it is best to snack up on nuts such as almonds, walnuts, chia seeds, and flax seeds that are excellent sources of healthy fats and fibre. They are low in carbohydrates and also help you keep satiated.

    Must Read: Healthy Meal Plan For Weight Loss: Selection Tips


    There are many ways to reach your optimal weight at home without a strict diet chart or a tedious workout plan. Making small changes to your routine will help build a healthy lifestyle while maintaining your weight in the long run. Consuming smaller portion sizes, eating mindfully and cutting sugar from your diet have a compounding effect making you fitter, slimmer, and much healthier.

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    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

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