How to Lose Weight without Exercise

Can you really lose weight without working out?

How to Lose Weight without Exercise

There are going to be days (and maybe even weeks) where the gym just doesn’t fit into your schedule. Is this a valid excuse to put off working towards a healthier lifestyle? Of course not! You must realize that exercise is a great way to increase the rate of weight loss, but it’s certainly not the only method. There are plenty of other ways to lose weight that have nothing to do with the gym. Interested in learning how to lose weight without exercise? Check out the tips below!

How to Lose Weight without Exercise

A huge part of a healthy lifestyle has everything to do with your eating habits and nothing to do with gym time. If you can curb your eating habits, you can lose noticeable amounts of weight. 

Proper Diet Changes Everything

Rid Your Kitchen of Unhealthy Foods – It’s not going to be easy to stick to a healthy eating plan if you’re constantly being tempted by the junk food in your kitchen. Do yourself a favor and rid your kitchen of junk food immediately. If it’s not there, you can’t eat it!

Cook At Home – Most meals you’ll get at a restaurant are loaded with unnecessary sodium, sugar, fat, and more. Preparing your meals and snacks at home allows you to know exactly how many calories you’re consuming. If you truly want to lose weight, meal prepping is key!

Related: Easy Meal Prep Recipes for the Whole Week

Practice Portion Control – Overeating is ridiculously easy to do if you’re not careful. More often than not, we tend to overestimate what a proper portion size really is. This can cause calories to stack up incredibly fast, resulting in weight gain. Check out: Portion Control – Simple Ways to Cut Calories for Weight Loss and never sabotage your fitness goals again!

meal prep for healthy eating

Eat More Protein and Fiber – Prioritizing these two ingredients can increase fat burn, speed up recovery, and help you stay fuller for longer! Make sure you get lean protein and a healthy dose of fiber at every meal.

Take Your Time When Eating – It’s not a race. Sit down, focus on your food, and chew longer than you normally would. Chewing properly allows you to absorb as many nutrients as possible! Eat each meal without staring at your TV, computer, or phone screen. Focusing on your food also helps you to notice when you feel full instead of mindlessly continuing to eat until it’s gone, resulting in fewer calories consumed.

Related: How to Eat for Flat Abs

Drink More Water – Staying hydrated is wonderful for your health! By drinking enough water (preferably 64 oz. or more, daily) you will increase your metabolism, improve digestion, and remain energized and focused! Believe it or not, drinking enough water will actually keep your body from retaining water, thus helping you feel slimmer! 

Check out: 12 Easy Ways to Increase Your Water Intake

Aside from diet and exercise, there are actually a few lifestyle changes and ideas that you can use to keep yourself on the path to weight loss success.

Lifestyle Habits

Take some “Me Time” – When life gets busy, to the point where you can’t even find time to get to the gym, how are you supposed to find time to relax? It’s actually a lot easier than you may think. Setting aside just 10 to 15 minutes a day can make a huge difference as stress and belly fat are directly related. If you can find a few minutes each day to decompress—read a chapter of your new favorite book, or even do nothing at all and relax—you will find it easier to make healthy choices and stay on track! Of course, exercising for just a few minutes can help relieve stress, too. 

Practice meditation for weight loss

Surround Yourself with Like-Minded People – Have you ever tried getting in shape when none of your friends or family are on board? I have, and it is a challenge. Set yourself up for success by surrounding yourself with people who have similar fitness goals. We all know at least a few people who are considering or actively trying to get healthy! Success is so much more achievable when you’re not doing it all on your own.

Get More Sleep – Being well-rested is just another way to ensure that you make the healthiest choices possible. A lack of sleep often causes cravings for sweet and salty snacks, which can negatively impact weight loss. If you can’t get more sleep, you can at least try to improve the quality of the rest you do get. Check out the 6 Before Bed Habits that will help you get amazing sleep!

sleep more for weight loss

Work Towards a Reward – Our last tip is one of my personal favorites. I like choosing rewards other than food or cheat meals. In the past, I’ve bought new clothing, like bathings suits and skinny jeans. I’ve also planned little weekend getaways for a few months out. Choose a reward that is likely to keep you on track, whether it’s having a new outfit to wear, a mini beach vacay, or anything else you can come up with!

There are a number of ways to lose weight without exercise, you just have to think outside the box a little bit! Eat real food, make healthy choices, and exercise when you can find the time. Through consistency, you will be able to make all of your health and fitness dreams come true. If you’d like to exercise, even when you’re short on time, try some of these fast and effective routines: 

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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