How to lose weight without exercise | 6 proven ways

How to lose weight without exercise | 6 proven ways

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Lets face it, sticking to a regular exercise regime, for many people can be tedious work and torture.

So, knowing how to lose weight without exercise can seem like winning the lottery!… almost.

I will never down play the importance of getting enough exercise.

I believe it is absolutely necessary for maintaining optimal physical and mental health.

But, the good news is, exercise isn’t always required to be able to lose weight.

You can lose weight without any exercise.

Sure you could lose more if you ate the same amount of food and exercised as you did with no exercise.

But, rest assured that weight loss is achievable and maintainable with no exercise involved.

Big weight loss misconception

First, let me get something straight.

By implementing just one of the following proven ways to lose weight, it is not going to be very beneficial. 

In fact, don’t even bother. That is not in any way the idea of this article.

For example: you might need a reality check if you are under the impression that salting your food less will help you lose weight alone.

I don’t mean to sound harsh, I just want to be straight to the point and give you factual advice. 

Yeah, you might drop the tiniest amount of water weight, but if your diet isn’t on point then it really is pointless.

Combining the following proven ways to lose weight without exercise with a health diet is your absolute key to successful, long term weight loss.

On that note, lets jump into the 6 of the best ways to lose weight without exercising.

How to lose weight without exercise

1. Dont drink your calories

How to lose weight without exercise

Did you really need that extra latte?

Everything you consume counts! (water has an exception)

Yes that delicious latte you grabbed on the way to work this morning might have more calories than you realize.

And, for some people, its not just one takeaway coffee per day, its multiple.

I get it, some of us need those caffeine kicks to get us through the tough work day, and we don’t really think much of it!

But it could be doing your weight loss journey more harm than good. 

A flat while with full milk is around 179 calories, and a flat white with trim milk is around 93 calories.

Add your shot of vanilla syrup to that and its up to about 230 calories.

Check out the nutritional info on Starbucks drinks here.

I’m not picking on Starbucks, it’s pretty much the same anywhere you grab a coffee if you’re adding the same ingredients.

And of course it doesn’t just stop at coffee. That’s just an easy example.

Energy drinks, flavored water, flavored milk, sports drinks, alcohol… they all contain calories. 

How much are you drinking each day?

Have a quick add up of everything you drink in a day, (minus water of course)for some it might only be water, and that’s great!

But for others the list could get pretty long, but at the time we don’t think its that much.

It’s not until we add it all up over the course of the day or week that we realize those extra calories we consumed from drinks could be a big factor in why we struggle to lose weight.

Cutting back on some beverages can definitely help you lose weight, with or without exercise.

2. Portion size matters

Incorrect portion size is honestly one of the most common reasons people fail when trying to lose weight.

And its so understandable why!

I mean, peoples perception of the right portion size is going to vary, a lot!

If you’re not aware of  how many calories you should be consuming daily to lose weight, or measuring correct portion size, things can go terribly wrong!

This brings me to my next point… calorie counting.

Why I will never count calories

I hate it and I don’t do it.

I believe calorie counting is insanely frustrating, time consuming and just not necessary to be successful in your weight loss goals.

I also believe it is a big reason why people end up giving up on their diet.

They feel the only way to succeed is to count every single calorie they consume, which for most people, is not something they will maintain long term.

So what’s the alternative to making sure we are eating the right portion sizes each meal?

Our hands! Yes, measure your portion size with your hands.

It works, I use it in my 21-Day Weight Loss Diet Plan 

and many other athletes, health and fitness gurus use this method also.

So, to help you out, I have included a little gift for you. Below you can download my free portion size guide.

This will help you get on track with your portion sizes and help give you a head start on your weight loss journey.

Download your FREE portion size guide!

No more counting calories! Use this easy alternative.

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    3. Limit processed foods

    Lose weight without exercise

    Learning how to lose weight without exercise achieved with a combination of things, but limiting processed food is a big one.

    Its is so easy to over-consume processed foods without even realizing it.

    Processed foods are super high in sodium which also makes us retain water.

    Often we try to cut back on sodium by monitoring how much salt we shake over our meals.

    Yes tha’ts something to be mindful of also, but its the hidden sodium in foods (processed foods) that we often don’t think to consider.

    What is processed food?

    Processed food is any whole food that has been changed in some way.

    Examples of processed food can be freezing, canning, baking, fermenting, drying, cooking, pickling etc.

    But not all processed food is bad. See my full article on processed food for more detail surrounding good and bad processed food.

    The food I am referring to here is packaged food with a whole lot of added sugar, salt, preservatives, artificial colors and flavors, MSG, refined flour, trans fats, sucrose, corn syrup etc.

    Here are some examples of processed food that will do you no favors in achieving your weight loss goals:

    • Packaged microwave dinners
    • Chocolate
    • Candy
    • Most breakfast cereals
    • Snack bars and packets (fruit rolls, nut bars, cereal bars, flavored corn thins and rice crackers etc)
    • Chips
    • Fries
    • Most bread (I recommend whole grain bread that has had the least amount of processing and additives possible)
    • biscuits, cookies, scones, donuts, cake
    • Fried food
    • Most plant based burger patties or any “vegan/vegetarian’ version of meat

    Sauces and dressings are also a culprit in causing sneaking weight gain and excess calorie consumption.

    Instead, base your diet around whole foods, minimize processed food and you should start to see some positive weight loss results.

    FREE 21-Day Weight Loss starter guide

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      4. Drink water to remove toxins

      If I had a dollar every time I was told to drink water to help lose weight i’d be …well you know the rest…

      I’d be incredibly wealthy!

      The thing is, its true. 

      There is no proof that water alone will cause weight loss, it is possible that water may help with losing weight. 

      Water is a natural appetite suppressant. 

      Drinking water gives you a fuller feeling. When we feel full  your stomach will signal the brain to stop eating or drinking.

      Studies indicate that drinking water can increase calorie burning.

      Drinking water may also temporarily increase your body’s energy expenditure (number of calories burned.)

      It is also thought that drinking cold water can  boost calorie burning further. This happens because your body heats up the water to be digested, and your body expends energy during this process.

      Water also helps to remove toxins/waste from your body. 

      When you are dehydrated, your body can’t remove waste properly. This results in your body holding onto unwanted toxins.

      These toxins can add extra weight. 

      Keeping your body hydrated through frequently sipping water is really important when trying to lose weight. 

      5. Supplement with a natural stimulant

      I don’t recommend substituting healthy nutritious food for a supplement.

      But rather adding a natural supplement to a healthy diet that can stimulate fat burning.

      Natural stimulants are a proven way to help you lose weight without exercise. 

      For a list of weight loss pills that work, you might like my article on 7 most effective weight loss pills for women.

      What are natural stimulants?

      Natural stimulants are an all natural ingredient that stimulates your body to burn more calories.

      Using a natural stimulant along side a healthy diet is the best and safest way to achieve your weight loss goals.

      Best natural stimulants

      Green coffee extract – Green coffee is the un roasted version of the roasted coffee beans you would find in supermarkets, coffee shops etc.

      Although the caffeine in green coffee can also stimulate your metabolism, the main metabolism boosting/fat burning  ingredient is thought to be chlorogenic acid.

      You can get your green coffee here. 

      Caffeine – Caffeine can cause fat cells to be used as a source of energy during a workouts opposed to glycogen, which stimulates more fat being burnt.

      It can temporarily increase your metabolism, resulting in extra calories being burnt. 

      Green Tea – Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant.

      Both caffeine and catechin are said to boost the metabolism which can help with weight loss. 

      Including a natural stimulant can be beneficial in helping you lose weight without exercising.

      6. Follow a high protein diet

      Eat protein

      Protein is a macronutrient that is important for your body’s growth, strength and repair.

      Protein is made up of amino acids which are the building blocks for muscle tissue.

      Research indicates that increasing your protein consumption may have significant effects on your appetite, metabolic rate, weight and body composition.

      Eating more protein may help suppress your appetite  for hours after eating.

      This naturally leads to a reduction in overall food intake which results in weight loss. 

      A diet higher in protein may increase the number of calories you burn.

      Studies suggest a diet high in protein boosts metabolic rate by 20–35%, compared to a 5–15% increase for digesting carbs or fat.

      The 21 Day Weight Loss Diet Plan is a diet based around high protein foods, moderate fat and low carb.

      To read more about how this works, what you get and what you can achieve, you can find it here – 21-Day Low Carb Weight Loss Diet Plan | Zero Calorie Counting.


      How to lose weight without exercising isn’t as hard as you might think. 

      If you are physically able to exercise, you should aim include exercise in your daily routine to some degree. 

      Exercise is incredible for reducing stress, anxiety and helping with depression.

      It releases endorphins and makes you feel rejuvenated and helps to clear your mind.

      But weight loss without exercise is best achieved by combining the above 6 proven methods with a healthy diet.

      Do you have any tips for losing weight without exercise? Whats your thoughts?

      Please feel free to leave a comment below.

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