“How lose weight without working out?” That is one question that arises when we intend to lose weight. There are many who, due to lack of time, desire, injury, or simply because they do not like to do sports, wonder whether their attempt to shed extra kilos can be successful without the (always estimable) help of physical activity.

How To Lose Weight Without Exercise – 7 Expert-Backed Tips
Ways to lose weight without diet or exercise

Keep in mind that we get fat and lose weight by our daily calorie intake, and therefore, you can accelerate a calorie deficit through exercises such as cycling, elliptical, walking, or running. If you do not see yourself able to do sport regularly, in this article we are going to give you some tricks to lose weight without exercise, as there are other science-based mechanisms aimed at this goal.

7 Tips To Lose Weight Without Exercise

Practice Mindful Eating

Paying attention can help you consume fewer calories. People who eat while using their phones, computers, or watching TV may lose track of how much they have eaten, which may contribute to overeating. A review trial found that people who were distracted at a meal ate about 10% more calories.

Another tip for mindful eating is to cut calories and liquid calories. The brain can’t register liquid calories as it does with solid foods. Sugary drinks can lead to weight gain and mess with your blood sugar. Lose weight without exercise only diet like replacing sugary beverages with diet drinks, coffee, or tea.

Choosing the right fats

It is important to know the difference between unhealthy fats and healthy fats. Some fats are healthy and recommended for losing weight. Some of them activate the metabolism and fulfill functions in our organism instead of accumulating in the different parts of our body.

Chewing Slowly

Slow chewing is associated with reduced intake, increased fullness, and a tendency to take smaller portions. Likewise, the speed at which you finish meals can also affect your weight. A review of observational studies found that people who eat faster are more likely to gain weight than slower eaters.


mct wellness

*All individuals are unique. Your results can and will vary.

Plate size

The typical dinner plate is larger today than it was a few decades ago. This trend could contribute to weight gain, as using a smaller plate can help you consume fewer calories by making portions look larger. Conversely, a larger plate can make a portion look smaller, causing you to add more food. You can use big plates for healthy foods, like frozen veggies, and a small one for unhealthy foods, for example.

Good Night’s Rest And Avoid Stress

Lack of sleep can alter the appetite-regulating hormones leptin and ghrelin, and stress can elevate cortisol. Fluctuating these hormones can elevate feelings of hunger and cravings for unhealthy foods, leading to higher calorie intake. In addition, chronic poor sleep and stress can affect your overall health by increasing the risk of several diseases, including type 2 diabetes and obesity.

Fiber Intake

Eat foods rich in fiber. They are good for gut health and increase satiety, helping to make you feel fuller longer, so it works as a natural appetite suppressant. Also, HealthCanal suggests that viscous fiber is particularly helpful for weight loss. It increases fullness and reduces food intake. This is a type of fiber that turns into a gel when it comes in contact with water. This gel increases nutrient absorption time and slows the emptying of your stomach.

Get plenty of protein

Protein-rich foods have a greater capacity than carbohydrates and fats to stimulate the secretion of hormones that suppress appetite. Also, this macronutrient is good for gaining and preserving lean muscle mass.

Eating protein has also proven to help slim down and speed up metabolism by up to 30% for a few hours after ingestion, as these foods further increase the body’s thermic effect. You can eat fewer calories by choosing lean proteins, fresh veggies, whole grains, and a leafy green salad over high-calorie foods (i.e junk food)

The Final Words

Best way to lose weight without exercise is possible, as long as you maintain a healthy caloric deficit, eat healthy food groups and adopt good habits that will contribute to your overall well-being in the short and long term. Weight loss always happens first in the kitchen.


mct wellness

*All individuals are unique. Your results can and will vary.

Frequently Asked Questions

Q.Can you lose weight without exercise fast?

A: Yes, you can achieve your weight loss goals without having to exercise. There’s a proven way to lose weight, but it has to be accompanied by healthy habits and mostly, a healthy diet. You may have heard that weight loss is 80% diet and 20% exercise and many experts say this is true. A good diet can be more effective than the exercise you can compare lose weight exercise vs diet.

Q. Is there a weight loss pills without exercise or dieting?

A: There are no shortcuts to a weight loss journey. You can lose the extra pounds by changing your habits which means cutting calories by eating less and eating healthier, sleeping better, drinking more water, and so on. There is no miracle weight loss method.

Q. How long does it take to lose weight without exercise?

A: Depending on some factors, such as your basal metabolism, amount of weight to lose, body type, among others, it can take 6 to 8 weeks to notice the changes.

Was this article helpful?

2 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] Weight-Loss and Maintenance Strategies https://www.ncbi.nlm.nih.gov/books/NBK221839/
[2] Mindful Eating: The Art of Presence While You Eat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
Twitter linkedin

Lisa Rainer, MS, RD

Lisa Rainer is a registered dietitian nutritionist, writer, health foodie, and mom of three. She is passionate about nutrition and love