How To Lose Weight Without Workout: 8 Proven Tips To Use

While packing up pounds is easy, losing them is incredibly tough. Many online articles and videos will tell you the best way to lose weight is to eat less and exercise more. It sounds like an easy theory but does not work for every person.

Eating well does not mean you will lose weight, though it is a crucial factor in losing weight. You will gain weight if you take in more calories than you can burn. 

how to reduce weight without exercise

If you are looking for ways to lose weight without a workout, you just landed in the right place. This article will show you safe and effective ways to lose weight without going through grueling workouts. Here are the best tips to follow to lose weight without exercising. 

how to reduce weight without exercise

The following are some tips you can consider when looking to lose weight without working out:

  • Eat More Proteins

Protein is an ideal powerhouse. More proteins help reduce hunger while increasing a general wellness feeling. In this manner, you will take in fewer calories, thus losing weight in general. Most people take up to 15% of proteins.

Research shows that doubling this intake over three months could help you lose up to 11 pounds [1]. A strict protein diet allows you to take over 441 calories each day. Replace breakfast cereals with eggs, and you can add a daily snack of almonds.

  • Limit Your Portion Size

The greatest cause of weight gain around the world is uncontrolled food portions. In most cases, we take in more quantities of food than our usual standard of fullness requires. In this way, obesity becomes unavoidable.

healthy food to lose weight

To lose weight, do not eat to achieve fullness but to give your body what it needs for proper metabolism. Eat slowly and drink a lot of water. Your yearning for more food will be greatly reduced. Taking this first step might be the start of a natural weight loss process.

  • Sleep More

Did you know that poor sleeping habits could lead to obesity? Lack of sleep inhibits the production of appetite-regulating hormones. Lack of sleep is associated with increased hunger and unhealthy cravings for calories. 

Your body might interpret sleep deprivation as hunger, thus raining cortisol levels. In this way, the stress hormone triggers your body to hold on to fats, thus affecting your weight loss goals[2]. An adult should sleep at least eight hours every day. 

  • Take More Water

As simple as it sounds, more fiber-rich foods and more water help a weight-loss combination. Water is a great resource to make you fill up, thus taking less food. A well-hydrated body craves less sugary beverages like sodas, which easily add approximately 500 calories daily. 

Look at the tips that will help improve your water intake;

  • Carry a water bottle
  • Have a proper drinking schedule during the day.
  • Be disciplined in filling up your water container if you are in an office setup. Sneak out and grab a glass of water. It will put you a few extra steps ahead.
  • Increase your fiber intake 

Fiber is a perfect replacement for excessive calories. It is a substance in food that helps you take less food as it fills you faster. An average fiber serving is around 25g daily for women’s needs, and men need at least 38g.

Most people struggle even to take in 10 grams every day. Consider taking this food more often to boost your body’s fiber content. 

  • Beans. Black beans, one cup offers you 15grams of fiber.
  • Broccoli. A cup of broccoli contains 5 grams of fiber. 
  • Whole-wheat spaghetti. You get 6grams of fiber from one cup of spaghetti. 
  • Pears. Taking a medium-sized pear adds 6 grams.
  • Keep Unhealthy Snacks Away

Do you feel like eating something when you see it? It has been proven that the mere sight of certain foods increases your hunger levels. It is therefore likely to gain you more weight.[Read: How To Lose Butt Fat: Tips And Exercise That Can Help]

Recent research concluded that high-calorie foods are in a more clear vicinity of our homes than low-calorie foods. Keeping a bowl of fruits around the house is likely to help you maintain weight loss. Store unhealthy foods far from your eyes so you do not even catch their attention. Make sure they do not catch your eyes. Store them in high cabinets or further in your fridge. 

  • Get in the Kitchen

A great contributor to weight gain is the contents found in the food we eat. Understanding how to prepare certain meals is better for losing weight without cutting down on your plate. Best chefs have a higher chance of taking in better and healthier foods. Poor cooking skills are a high contributing factor to weight gain and increased obesity levels. 

If you are not yet confident in the kitchen, you can take a cooking class online to up your skills. Search on the internet how to prepare certain recipes and how to make certain simple and healthy meals. 

  • Stop Using Sugary Drinks

Today, the worst ingredient in common diets is added sugar. Soda is the greatest contributor to added sugars and is highly associated with many lifestyle diseases. Liquid calories do not affect the aspect of fullness and are thus very easy to consume in excess. 

For a healthy weight loss plan to work without exercise, stay away from sodas and similar beverages. Make sure not to make the mistake of replacing these beverages with fruit juice. Their sugar content is high. Instead, take more water, green tea, or coffee.

  • Eat Without Destructions

If your meals cannot fit in a restricted time plan, at least make sure to eat three hours before bedtime. In this way, your sleep time will highly improve.  

Be mindful and pay attention to your eating moments. A recent survey showed that people who eat mindlessly eat 25% more calories than others. 

  • Reduce Stress

A huge reduction of stress will save you strenuous exercise all day. With the onset of the Covid 19, life has become more stressful. During stress, more of the cortisol hormone is produced, thus triggering hunger and a strong craving for unhealthy snacks. Results; weight gain. If you are on a weight-losing mission without exercise, eliminating stressors will help you immensely. 

Practice meditation and therapy to cope with everyday stressors. Relaxation techniques and journal writing could help manage a stressful situation. If you are a woman use these tips to lose weight

Final thoughts

Weight loss is an incredible art and a science. Fitness experts will train you how to listen to your body respond. Following a weight loss template may not achieve the right results since human bodies react differently depending on the amount of stress exposure. To make sure these tips help you achieve your desired results, get an accountability party to help you walk the journey and keep the discipline.

Jennifer Singleton is a registered nutritionist and fitness writer who is passionate about fitness nutrition and accomplishing better health by spending time between the gym and the kitchen. Jennifer completed her undergraduate degree at the Ohio State University. You can learn more on her by By Visiting here. Her LinkedIn Page  Or Follow her on Twitter.
Jennifer Singleton
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