How to Lose Weight Fast Without Exercise
Do you want to lose weight but cannot exercise? Not to worry. There are many people who feel the same way. In today’s busy world, finding time to complete everything on your to-do list can be a challenge. So finding extra hours to exercise might not always take priority.
In that case, how will you find time to exercise? “Can you lose weight without exercise?” you may wonder.
In short, yes, you can shed pounds without being physically active.
While being active is good for weight loss and has many health benefits, some individuals struggle with mobility issues, a lack of time, or a genuine disinterest in working out.
What if we told you there’s another option to lose excess weight?
Consider a diet plan. In fact, both diet and exercise can help you lose weight. When followed consistently, diets are generally an easier way to lose weight.
Exercise, on the other hand, usually requires a significant amount of physical effort and has additional health benefits such as improved mental health.
However, if you are not interested in physical effort, you can proceed with a diet.
Based on extensive research, we’ve compiled a list of tried-and-true methods to help you shape up without breaking a sweat.
10 Tips on How to Lose Weight Without Exercising
1. Get more Sleep
You might be wondering how sleep could possibly be a solution to “How to lose weight without working out?” Think about it. You may have heard that getting enough sleep will energize you, but it can also support your weight loss.
Not only does adequate rest help keep you energized, but it also helps balance your metabolism and hormones that influence your hunger.
Put more simply, feeling tired will work against your fitness goals, and can cause you to crave foods high in carbohydrates, sugars, and empty calories.
According to a Sleep Foundation article, young adults and adults should get at least 7-9 hours of good sleep per night. Quality Sleep will help you better deal with stress and hunger when they occur.
After a good night’s sleep, you’re more likely to be in a better mood to choose nutritious foods over sugary treats.
2. Drink more water
According to a research article published by the National Library of Medicine, Drinking water 30 minutes before meals will reduce hunger and result in lower calorie consumption among older adults compared to younger ones.(https://pubmed.ncbi.nlm.nih.gov/17228036/).
According to a review of studies from June 2016 published in Frontiers in Nutrition, The more water you drink, the more fat you burn through reduced intake and increased lipolysis. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/)
On the other hand, sugary beverages, such as lemonade, soda, and certain fruit juices, will increase your calorie intake.
Additionally, a National Library of Medicine article titled “Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease Risk,” stated that, “The consumption of sugar sweetened beverages increases your chance of disease and weight gain. Instead, replace sugary beverages with water or low-calorie beverages to help reduce calories and support your weight loss. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/ )
3. Eat more fiber
The research article on “Dietary fiber and weight regulation” published by the National Library of Medicine have shown that those who regularly consume an additional 14 grams of fiber feel naturally satisfied with ten percent fewer calories consumed daily.
(https://pubmed.ncbi.nlm.nih.gov/11396693/)
Simply said, if you eat more fiber-rich foods, like fruits, veggies, and whole grains, you’ll most likely feel satiated and crave fewer snacks.
Do you know what viscous fiber is? If you have yet to hear, it is a unique fiber exclusively present in plant-based foods like flax seeds, Brussels sprouts, oat cereals and more. These fiber-rich meals can help you lose weight by helping you feel fuller for longer.
4.Use portion control
Consider spending some time getting familiar with portion sizes before beginning a new eating regimen.
You’re not alone if your portions have been larger than you expected. For instance, most restaurants serve us considerably larger portions than we require to feel satisfied.
Therefore, before beginning your diet, consider seeking the advice of a health and wellness expert. A professional can offer clarity and help point you in the right direction.
To get you started, use measuring cups to ensure you’re getting enough nutrition without extra calories.
But what happens if you eat out? Understandably, you might not feel comfortable bringing measuring cups to a restaurant.
So, to stay on track with portion control, take a look at the ingredients of the food on the restaurant’s menu, if available.
Also, when grocery shopping, read the nutrition labels of each item to make an informed decision.
Portion control does not require you to give up everything you enjoy; you can still eat tasty foods while consuming fewer calories.
In short, balance and portion control may help you to have your cake and eat it, too.
5. Practice mindful eating
Most of us eat while watching television or scrolling through our phones. It’s entertaining, but unhealthy. Practice mindful eating if you’re looking for one of the simplest ways to lose weight.
It is a technique that aids in maintaining awareness of hunger cues. The goal of this method of eating is to focus on the delicious food in front of you without distraction.
When you enjoy eating, you will become more aware of how hungry you are, how much you should eat, and when you should stop.
According a research article titled, “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” published by the National Library of Medicine, twenty-four studies were reviewed to understand the calorie intake of people who ate while preoccupied by electronics, such as their smartphones or tablets.
( https://pubmed.ncbi.nlm.nih.gov/23446890/)
The researchers discovered that the individuals who were distracted while eating consumed ten percent more calories.
Mindful eating can aid in weight loss by helping you be more present, so you can listen to your body’s cues and more thoroughly enjoy your meal.
In contrast, when we sit down to our favorite Netflix show to dine, we can become so engrossed in it that we consume more calories than intended.
To eat more mindfully, try creating an enjoyable space. For instance, play relaxing music, use nice dining ware, or light a candle to set an ambient tone.
6. Keep track of your calories
Tracking what you eat is essential for weight loss. By keeping you aware of what and how much you eat. Most importantly, it will help you understand what works best for you and what does not. Not everyone should monitor; those who have eating disorders may want to consult a doctor before doing so.
A food diary can help you stay on target with your calorie intake. According to a 2019 study published in the journal obesity, people who lost the most weight journaled three times per day during the program.
Furthermore, food journaling not only helps you understand your eating patterns, but it can bring awareness to specific foods that cause digestive issues, like gas or bloating. Staying in the know will help you avoid foods that are digestive irritants.
If you are not good at food journaling on paper, you can use food tracking apps. The apps will provide you with daily feedback on your calorie intake.
It is also beneficial to set daily goals for yourself. You can specify how many calories and macronutrients you should consume daily.
7. Practice slow eating
Some of you may believe that eating faster saves time and benefits your health. This is wrong.
The research article titled, “Association between eating rate and obesity: a systematic review and meta-analysis” published by the National Library of Medicine have revealed that, faster eaters are more likely to gain weight than slower eaters. (https://pubmed.ncbi.nlm.nih.gov/26100137/)
Our minds need time to process when we’re full, so chewing more thoroughly can help us recognize when we’re satiated.
Slow eating will also help your stomach gauge how much food you’ve had, aiding in digestion, and can help you feel fuller with fewer calories.
8. Eat Homemade food
When you’re out with your friends at a restaurant, you’re not going to think about weight loss or diet. As a result, you will order and consume as much delicious food (in large portions) as you desire.
Many studies have found that people who encourage and consume homemade foods are more likely to stick to a healthy diet and have a lower risk of gaining weight.
9. Keep snacks out of sight
You’re all determined to lose weight. However, you are someone who eats snacks while passing by the snack jars. If this is the case, please keep snack jars out of your reach.
It would be ideal if you could eliminate them from your shopping list in the first place.
When trying to break a habit, some of you may find yourself reverting. Try to stay focussed by substituting healthy snacks or low-calorie frozen yogurt for unhealthy snacks.
10. Do not avoid healthy fats
Those who follow a Mediterranean or similar diet will be familiar with healthy fats. Others who are unaware, tend to avoid fats that are beneficial to their diet.
In fact, healthy fats such as olive oil, nuts, nut butter, fatty fish, and sunflower seeds can help you lose weight by keeping you fuller for longer.
( https://www.active.com/fitness/articles/how-to-lose-weight-without-exercise)
Final Takeaway
Weight loss is possible without exercising. You should pay more attention to your diet by consuming low-calorie foods recommended by a reliable source or a nutritionist. You will lose weight much faster if you stick to your diet plan. You can achieve your goal by following the advice we have provided above.
How can we help?
Need to know what method works for your weight loss?
Or are you wondering how many carbs are ideal for weight loss?
Healthvio will provide you with all the support to achieve your health goals. Our certified Health and Wellness Coaches are ready to provide you with appropriate guidance and lifestyle recommendations.
The best part is that you can meet your Healthvio coach from the comfort of your home.