Starting a weight loss journey can seem daunting if you’re not a fan of going to the gym. While physical activity has many positive health benefits, it’s only a small part of the equation.
If you can’t get to the gym, there are plenty of other ways to lose weight in a reasonable amount of time that don’t involve lifting weights or running on a treadmill. Whatever your reasons for starting a weight loss journey, making a few changes to your daily routine can help you improve your health, especially if you’ve struggled to lose weight in the past.
How can I lose weight without exercising?
There are many daily lifestyle changes you can make to support sustainable, long-term weight loss. So whether you can’t exercise or simply don’t want to, you can still lose weight.
Here are the best ways to lose weight without exercising.
1. Start Your Meal with Protein
Ending an overnight fast with a high-quality protein source has been shown to help control satiety and blood sugar levels. It may even help improve diet quality in obese individuals. Combining carbohydrates with protein may also help limit spikes in blood sugar when eating, which is especially important after fasting because protein helps slow the release of glucose from carbohydrates into the bloodstream.
Blood sugar control can be helpful for weight management, as insulin resistance can lead to weight gain over time. Focus on adding high-quality protein sources to your diet, such as poultry, fatty fish, whole-grain Greek yogurt, grass-fed beef, tofu, and tempeh to optimize your blood sugar response.
In addition to preventing post-fast glucose spikes, there are many studies demonstrating a link between high-protein diets and weight loss. Protein is essential for building muscle, promotes feelings of fullness throughout the day, and can help reduce overeating.
2. Control your portion sizes
If you’re struggling with weight while following a nutritious, whole-foods diet, portion sizes may be the reason you’re not seeing any weight loss on the scale. While this may seem obvious, nutrition information on products can sometimes be misleading or confusing. Studies have shown that eating larger portions can lead to weight gain, so focusing on portion control and how much food you put on your plate is essential.
People struggling with obesity may benefit from learning to self-assess their portion sizes when trying to lose weight. Using smaller plates is a simple way to make portion control easier.
3. Drink enough water
Staying hydrated has been linked to weight loss through a number of mechanisms. Several studies have shown that drinking water can help reduce calorie intake, making weight management much easier.
Remember that staying hydrated is not only beneficial for weight loss, but also helps reduce your risk of diseases like diabetes, cancer, Alzheimer’s, and many other chronic diseases.
4. Cut back on added sugar
Excess sugar is one of the leading causes of obesity in the United States. While snacks and sweets can be fun, these foods are often high in calories, added sugar, and trans fats, meaning that eliminating them from your diet can have a significant impact on weight loss and overall health.
Limiting your intake of excess sugar and processed foods high in saturated fat has many benefits beyond weight loss. These dietary changes can support healthier skin, improve triglyceride and cholesterol levels, and help prevent other chronic diseases.
5. Consider your caffeine tolerance
Research on the metabolic effects of caffeine or coffee is mixed. While some studies suggest that regular caffeine consumption may be harmless or even beneficial for some people, other studies suggest that it can increase cortisol and may contribute to other hormonal imbalances in some people.
For people with diabetes, caffeine can make it harder to control blood sugar. However, it may slightly reduce the risk of diabetes in people without diabetes. Caffeine has a dose-dependent effect, meaning its effects may depend on the dose. Consider experimenting with different doses or even taking a longer break to assess how your body responds to these factors.
6. Avoid Sugary Drinks
Don’t drink your calories is a classic adage that is often repeated in the weight loss world, and unfortunately, this includes soda, juice, alcohol, and most sugary drinks.
If you’re cutting back on some extra calories to aid in weight loss, these drinks don’t provide much (if any) nutritional value and can be high in calories, which is why they’re often referred to as “empty calories.” By replacing these drinks with water, you can not only enjoy the health benefits of staying hydrated, but you can also cut back on some of the extra sugar and reduce the number of empty calories you normally consume.
7. Get Enough Sleep
Sleep is important for many aspects of health, including blood pressure, immune health, cognitive function, diabetes risk, heart disease, and more. That’s why it’s no surprise that sleep deprivation can have a negative impact on people who are overweight.
Chronic sleep deprivation can also reduce the effectiveness of other weight loss methods over time, which is why getting enough rest is one of the key foundations of healthy weight loss. Prioritizing sleep by going to bed 30 minutes to an hour earlier each night is a great way to start.
8. Eat more non-starchy vegetables
Adding more non-starchy vegetables to your diet is rarely harmful (as long as you tolerate them), and it has been shown to be especially beneficial for weight loss. Studies have shown that increasing vegetable consumption leads to significant weight loss in healthy people and also reduces the risk of weight gain.
Vegetables are packed with nutritious vitamins, minerals, and fiber, yet low in calories, making them a great healthy snack for those looking to lose weight. Try pairing sliced carrots or bell peppers with a protein like hummus for a quick and filling snack.
9. Limit alcohol
Alcohol can cause inflammation in the body and is another common source of empty calories. Alcohol has also been linked to overeating, so it makes sense that limiting your intake of beer, wine, and spirits could be beneficial for weight loss.
Studies have shown that reducing alcohol consumption is associated with weight loss in overweight people. At the same time, drinking too much alcohol can also be a risk factor for obesity, so it’s best to limit alcohol if you’re trying to lose weight.
10. Use healthier cooking ingredients
Replacing unhealthy fats with healthier cooking options like olive oil, avocado oil, or coconut oil can be helpful for weight loss and provide a host of other health benefits. While all cooking oils are high in calories and fat, olive oil and coconut oil may have a more positive impact on cholesterol levels and have not been significantly linked to increased mortality, unlike options like margarine.
11. Practice mindful eating
If you’re someone who often watches TV during dinner or looks at your phone during lunch, you might want to try putting your device down during meals. Research shows that distracted eating can lead to overeating, which is linked to weight gain.
That’s why mindful eating, or eating slowly, may be beneficial for weight loss. Studies show that eating slowly can help increase satiety, or help you feel full faster. Try to chew your food thoroughly and pace yourself to help with your weight loss.
12. Reduce Emotional Stress
Stress can come from nutritional imbalances, poor sleep, and even alcohol consumption. But stress also comes from psychosocial, or what some call “emotional,” forms.
When you experience high levels of stress or chronic stress of any kind, you may notice that you feel physically tired. Chronic stress is a risk factor for obesity and type 2 diabetes, among other health problems. That’s why practicing relaxation techniques can be beneficial.
Stress can directly affect blood sugar levels and can even lead to insulin resistance over time. Taking steps to reduce stress can not only benefit weight management, but can also improve mental health, promote better sleep, and reduce the risk of chronic disease.
13. Cook and eat at home more and eat out less
Ordering takeout can be convenient, especially if you’re busy during the week or don’t like to cook. However, many restaurants use too much butter, oil, and fat, which can add too many calories to your meals. You’ll also likely end up eating more than usual, often exceeding the recommended portion size.
Eating home-cooked meals more often has been linked to better overall health, including lower cholesterol, improved metabolic health, and a reduced risk of obesity. Eating home-cooked meals more often can help you better control your calorie and macronutrient intake, which can help you manage your weight and even save you money.
14. Weigh yourself regularly
This may not sound like a real weight loss tip. But it is! Setting realistic goals makes it easier to stick to them and avoid feeling overwhelmed, which can lead to giving up before you reach your goals. Note that it’s normal for your weight to fluctuate a few pounds depending on factors like time of day, hydration level, and exercise regimen.
If you’re using a scale to track your progress, try to weigh yourself during times that aren’t too stressful and focus on how you feel first. Tracking weight changes can be helpful, but focusing too much on the scale or weighing yourself too often can only add to your stress.
15. Stand, stretch, and walk throughout the day
Taking time to stand up regularly throughout the day, taking a few extra steps, or even stretching has been linked to more effective weight loss. Standing burns more calories than sitting; while it may not seem like much, it can add up over time.
Walking and other activities you can do throughout the day have been shown to benefit your overall health and can play a role in weight control over time by getting you moving and increasing your heart rate.
16. Prioritize fiber intake
Adding fiber-rich foods to your meals can help keep you fuller longer and help reduce inflammation in your body, a factor linked to weight gain. The Dietary Guidelines for Americans recommend consuming 22 to 34 grams of fiber per day depending on factors such as age and gender. Good sources of fiber include whole grains, non-starchy vegetables, beans, legumes, nuts, and seeds.
17. Focus on whole foods and reduce ultra-processed foods
A balanced, whole-foods-based diet has many potential health benefits, one of which is weight loss. Whole foods are nutrient-dense and promote feelings of fullness. When you focus on whole foods, you may naturally eat less simple carbohydrates, ultra-processed foods, and added sugars, which can lead to weight gain and overeating.
18. Plan your meals
Emotional eating is often linked to weight gain. If you find yourself using food to cope with your emotions or want to cut back on snacking throughout the day, creating a meal plan and schedule that you can stick to is a great way to help keep yourself accountable.
You can also try keeping a food diary and tracking your cravings to help you uncover the deeper motivations behind your meal choices.
19. Use a standing desk
Being sedentary has many negative health effects, and as we know, standing more during the day can be beneficial for weight loss. If possible, try using a standing desk or a height-adjustable desk. This is one way to reduce the amount of time you spend sitting if you have a sedentary job.
One study found that using a standing desk did not significantly affect work performance, meaning this alternative to sitting could be beneficial. Standing desks may also help lower blood pressure and reduce lower back pain. However, more research is needed to determine this correlation.
