10 Easy Ways on How to Lose Weight Without Exercise (2023)

Have you ever thought of how to lose weight without exercise?

We’ve been getting this message for years ⁠— you need to exercise more if you want to lose weight fast.How about losing weight in an exercise-free way?

This is not an urban legend but a scientifically proven fact! Here’s what you need to know about it:

  • How Can I Lose Weight Naturally?
  • 10 Tips to Lose Weight Without Exercise (Naturally)

Exercise is excellent for your health, but it can’t make you healthy or lose weight if you have a bad diet in the first place. What is a good diet? Let’s find it out.

10 Easy Ways on How to Lose Weight Without Exercise (1)

How Can I Lose Weight Naturally?

A Vox journalist, Julia Belluz and Christophe Haubursin, read through 60 studies of exercise and weight loss and concluded:

We need to reframe how we think about exercise because it turns out that exercise won’t help you lose much weight, even if you ramp it up!

Here’s another mind-blowing finding from an evolutionary study.

Anthropologist, Herman Pontzer, set off from New York to Tanzania to study the last hunter-gatherer tribe, the Hadzas.

Like most of us, Pontzer thought the reason why the Hadzas are so fit is that they’re physically super active.

Pontzer measured the rate of energy expenditure of several Hadza families, and the results were astonishing.

We were amazed when the energy expenditure among the Hadza was no higher than it is for the Americans and Europeans,” says Pontzer.

The exact reason is not physical activity“. It’s their “diet“.

The most natural and the healthiest way to lose weight without exercise is to live according to our natural evolved diet.

Eric Edmeades, says, “Every species has a specific diet. And humans have one“.

When we eat and live the way according to the human diet, our bodies will naturally release unnecessary fat, heal faster, and provide more energy to us.

This is the place you’ll learn what to eat, how to eat, and in tandem with how to live your life so you can lose weight without exercise.

Without further ado, let’s talk about the 10 ways to lose weight without exercise.

‘Diet’ does not mean ‘temporary alteration of your life for short-term gain,’ it means ‘way of life.’

— Eric Edmeades

10 Tips to Lose Weight Without Exercise (Naturally)

1. Do 5-5-5 breathing

When you lose weight, where do you think the fat goes?

(Video) 10 Home Remedies to Lose Belly Fat Without Exercise

Believe it or not, the majority of weight loss happens via breathing Not sweat or excretion.

This may sound ridiculous to you, but you’ll get it once you understand how your body releases fat.

A group of researchers from the University of New South Wales, Australia, found out that when weight is lost, the majority of it is released as carbon dioxide.

According to their calculations, they found that when 10kg of fat were oxidized, 8.4kg were converted and released as carbon dioxide, and the remaining became water.

So, one way to lose weight without exercise is to do the 5-5-5 breathing.

Breathe in for 5 seconds, hold it for 5 seconds, and release for 5 seconds. Repeat this 5 times, twice a day.

2. Drink 6-8 glasses of water

Do you know that the reason people often reach out for snacks is that their body is most likely dehydrated?

One of the reasons why you’re always hungry is your body needs water. Dehydration is often disguised as feelings of hunger.

You might wonder, “Why does our body confuse thirst with hunger?

According to Eric, this bodily response can be traced back to our ancestor’s diet, where they get most water from fruits and vegetables.

Modern nutritionists echoed a similar message too. They said, “Eating water-rich foods like vegetables, fruits and soups may help tackle both thirst and hunger.

So, whenever you feel hungry, chances are, your body needs water. Drink 6-8 glasses of water per day to silence the thirst hunger.

10 Easy Ways on How to Lose Weight Without Exercise (2)

3. Eat even more fruits and vegetables

The majority of us are overeating but malnourished at the same time.

What this means is, people are eating a ton of unhealthy foods that provide energy, but zero nutrients.

This is why people feel hungry all the time; their bodies are screaming for nutrients constantly.

One quick hack is to double the number of fruits and vegetables. Eat fruits daily at least once a day, and include vegetables in every meal.

Fruits and vegetables are nutrient treasure troves. They contain a broad spectrum of nutrients that act as a protective mechanism in your body.

Fruits and vegetables do not fight disease; it is their absence that causes it.

— Eric Edmeades

4. Practice mindful eating

How many times have you wolfed down a meal without even noticing it?

(Video) 10 Habits to Lose Weight Weight Without Diet or Exercise

Most likely, a lot.

When people are distracted while eating, such as watching TV, scrolling social media feeds, or conversing with friends, it’s easy to overeat.

This is because our gut takes around 20 minutes to register fullness to the brain. If we eat too quickly, we’re not giving our gut enough time to send the right (feel full) signals.

One guide to help you get started is upayoga samstha, an Ayurvedic practice that teaches us how to eat mindfully.

Some of the things you can gradually put into practice for mindful eating:

  • Chew thoroughly and eat at a moderate pace
  • Give a break in between meals
  • If you’re upset, wait to eat
  • Always sit down to eat
  • Give food your full attention
  • Sit for a few minutes after each meal
10 Easy Ways on How to Lose Weight Without Exercise (3)

5. Get a good night’s sleep

Getting enough sleep won’t just give you more energy; it could help you feel less hungry.

This connection between sleep and overeating can be explained by science.

Our bodies have two hormones that regulate our hunger, ghrelin that stimulates appetite, and leptin that decreases it.

When the body lacks sleep, the level of ghrelin spikes, and leptin falls, leading to an increase in hunger.

In short, the less sleep you get, the hungrier you become.

What you can do starting tonight is make sure you’re getting 7-9 hours of good night’s sleep each day.

6. Eat more high-quality whole foods (Duh!)

Your health is far more determined by getting in the good stuff (nutrients), than cutting out the unhealthy stuff.

Eric Edmeades

Let’s break down what “high-quality whole foods” means.

Whole foods refer to single-ingredient foods such as fruits, vegetables, nuts, seeds, meat, fish, and more.

High-quality foods mean fresh, low in saturated and trans fat, unprocessed, and unflavored.

Combined, you need to eat more fresh, low-fat, unprocessed single-ingredient foods in your diet.

Eating more foods may be counterintuitive to “how to lose weight without exercise” but hear us out.

Research showed the link between diet and weight gain. They found that the more you diet and restrict what you eat, the more likely you’ll gain weight.

Instead of dieting, eat high-quality whole foods!

(Video) 8 Best Standing Exercises Belly Fat Workout To Lose Weight Fast At Home

Aim to be a healthier, fitter, and more energetic person.

Focus on providing all the nutrients your body needs instead of depriving it.

10 Easy Ways on How to Lose Weight Without Exercise (4)

7. Beware of sugars and chemicals

When you’re searching for answers to the “how to lose weight without exercise” question, this will pop up in every single article you read.

Sugars and chemicals are the worst ingredients in our foods today.

Foods that you might think of as healthy like diet soda, cereals, energy bars, sports drinks, and cookies are most likely the main contributor to obesity.

These non-functional foods contain very few to zero whole ingredients and they are filled with sugars, preservatives, additives, and flavorings.

Eating too much sugar can cause an increase in weight because it increases hunger and the desire for more food.

Sugar also causes addiction by inducing a spike in dopamine, the “reward system” in our body. This is why some of us feel “better” when eating a piece of milk chocolate.

Research has also shown that chemicals, such as artificial sweeteners, dyes, emulsifiers, and additives, are contributors to obesity.

Before you buy any packaged foods, read the ingredient list thoroughly.

If you spot any type of sugar in the top 5, or more than half of the list is chemicals, chances are, you’re eating highly processed food.

Sugar triggers appetite, so food manufacturers put it everywhere, and we’re getting addicted to it.

— Eric Edmeades

8. Change how you think about unhealthy foods

Did you know that when you see your favorite comfort food as something negative, the desire for it lessens?

A study about food craving reappraisal has discovered that the desire of craved foods have significantly reduced when the participants associate negative things with the craved food.

The told the participants to say and do the following statements and actions whenever they crave their comfort foods.

  • Tell themselves that they already feel full.
  • Not now, I’ll eat next time“.
  • They remind themselves and think about how that particular food will adversely affect their body.

What you can do today is to reprogram your mind to associate unhealthy foods with negative things so you’ll crave less and less.

9. Keep a food journal

What if a simple change in your habits can help you lose weight without exercise?

Nutritionists suggest that keeping a food diary helps people lose weight faster than those who don’t.

A food diary brings awareness to the food you eat so you’ll know exactly what food you’ve eaten, how many calories, and why you eat them.

(Video) How to Lose Weight Fast Without Exercise Overnight

Besides, you can identify areas where you can make changes that’ll help you lose weight.

For instance, you might notice you eat more junk snacks between 3-4 pm. Ask yourself questions like, “What was I doing at that time?” or “What was I feeling?

After a few weeks, food diaries can help you spot overeating patterns and identify which of the six human hungers you’re experiencing.

Understanding what you eat, how you eat, and why you eat, can help you lose weight and keep those pounds off.

10 Easy Ways on How to Lose Weight Without Exercise (5)

10. Embrace meal-preps

Don’t have time to cook?

Try meal-prepping!

Meal-prep is the concept of preparing meals ahead of time. It’s particularly popular among busy people because it can save a lot of time.

Wouldn’t it be nice if you have a healthy, unprocessed, portion-controlled meal waiting for you after a long day at work?

This is no longer a dream!

Meal-prep is easy, even if you’ve never cooked before.

Simply invest 30 minutes-1 hour on the weekend to prepare the entire week’s food.

If you’re a college student and wondering how to lose weight in college, meal-prep is the perfect choice for you!

Equip yourself with some meal-prep guidelines to get yourself started today.

The Take-Home Message

Keeping those pounds off doesn’t have to feel torturous.

As we’ve mentioned, science has proven that exercise is not the most significant contributor to weight loss.

What determines the majority of your body weight and shape is, food not exercise!

10 Easy Ways on How to Lose Weight Without Exercise (6)

How can I lose 30 pounds without exercise?

Here are 10 things you can do today:

  1. Do 5-5-5 breathing
  2. Drink 6-8 glasses of water
  3. Eat more fruits and vegetables
  4. Practice mindful eating
  5. Get a good night’s sleep
  6. Eat high-quality whole foods
  7. Beware of sugars and chemicals
  8. Change how you think about unhealthy foods
  9. Keep a food journal
  10. Embrace meal-preps

You may have realized that the “10 tips on how to lose weight without exercise” is heavily geared towards behavior change.

The reason why diets don’t work is that they give you a set of rules, and you have to use your willpower to follow through.


When you live and eat according to the human diet, you simply want the foods good for your body and don’t want the foods you shouldn’t be eating.


How can I lose weight in 7 days at home? ›

Try to include a burst of high-intensity activities in your regular aerobic exercises. For example, when you are walking, run for five minutes, and then again continue to walk. This burns more calories. Zumba, aerobics, and swimming are good options for rapid weight loss.

What are lazy ways to lose weight? ›

The laziest ways to lose weight
  1. Multitask in front of the TV.
  2. Eat leftovers all week long.
  3. Shorten your shopping trip.
  4. Buy ready-to-eat snacks.
  5. Leave out one ingredient.
  6. Take a break between bites.
  7. Have your meals hand-delivered.
  8. Savor a nighttime snack.
22 Jan 2012

How can I lose face fat? ›

How to Lose Face Fat: 8 Effective Tips
  1. Do facial exercises. Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength ( 1 ). ...
  2. Add cardio to your routine. ...
  3. Drink more water. ...
  4. Limit alcohol consumption. ...
  5. Cut back on refined carbs. ...
  6. Get enough sleep. ...
  7. Watch your sodium intake. ...
  8. Eat more fiber.

How can I lose extreme weight fast? ›

Science-backed ways to lose weight
  1. Trying intermittent fasting. ...
  2. Tracking your diet and exercise. ...
  3. Eating mindfully. ...
  4. Eating protein for breakfast. ...
  5. Cutting back on sugar and refined carbohydrates. ...
  6. Eating plenty of fiber. ...
  7. Balancing gut bacteria. ...
  8. Getting a good night's sleep.

What can I drink to lose weight? ›

Best: Water. Replacing sweetened soft drinks with water will cut hundreds of calories from your diet each day. Drinking two glasses of water before a meal may also help you feel full faster, so you won't eat as much. It can help speed your metabolism, too.

Will I lose weight if I stop eating? ›

It can help with weight loss

Fasting one or two days a week may be a way for you to consume fewer calories over time. You may find this easier to do than cutting back a certain number of calories every day. The energy restriction from a 24-hour fast may also benefit your metabolism, helping in weight loss.

Can I lose weight by drinking water? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

How can a girl lose weight fast? ›

Top 23 Weight Loss Tips for Women
  1. Cut Down on Refined Carbs. ...
  2. Add Resistance Training to Your Routine. ...
  3. Drink More Water. ...
  4. Eat More Protein. ...
  5. Set a Regular Sleep Schedule. ...
  6. Do More Cardio. ...
  7. Keep a Food Journal. ...
  8. Fill up on Fiber.
11 Feb 2019

What can I eat everyday to lose weight? ›

The following foods can support weight loss and boost your overall health in a variety of ways.
  • Lean Protein. Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. ...
  • Eggs. ...
  • Vegetables. ...
  • Avocados. ...
  • Apples. ...
  • Berries. ...
  • Nuts and Seeds. ...
  • Salmon.
19 Jan 2022

How can I get slim in 2 days? ›

Here are ten proven ways to help you lose belly fat in two days:
  1. Chew your food properly and chew slowly. ...
  2. Perform short bursts of exercises. ...
  3. Skip sugar altogether. ...
  4. Limit your carb intake. ...
  5. Avoid gas producing vegetables. ...
  6. Consume more Vitamin C. ...
  7. Take a 5-minute walk after each meal. ...
  8. Get sufficient sleep.
16 Mar 2018

How can I lose weight while sitting? ›

How to Burn More Calories While Sitting
  1. Drink Green Tea. Instead of buying a latte or cappuccino for your daily caffeine fix, opt for green tea instead. ...
  2. Maintain Good Posture. ...
  3. Laugh More. ...
  4. Drink Lots of Water. ...
  5. Eat Spicy Food. ...
  6. Chew Your Food Slowly. ...
  7. BONUS: Stop Snacking.
25 Jul 2022

How much weight do I lose at night? ›

On average, you sweat about 25ml per hour of sleep under temperate conditions (around 85 degrees Fahrenheit). ² If you sleep for an average of eight hours, that's around 200ml of sweat per night. This would equate to a drop in weight of approximately 200g overnight.

How much weight can you lose in a month? ›

The CDC state that a person can safely and effectively lose about 1–2 lb a week. Based on those numbers, in a month, a person could safely lose 4–8 lb.

Does chewing gum help lose face fat? ›

Chewing gum does not reduce face fat.

It is a popularised myth that chewing gum reduces face fat. The simple fact is that you cannot reduce fat from one spot. Chewing gum can give your facial muscles a good workout but isn't effective in reducing face fat.

Why is my face so fat? ›

The reason behind excess face fat is poor diet, lack of exercise, aging, or genetic conditions. Fat is usually more visible in the cheeks, jowls, under the chin, and neck. Facial fat tends to be more noticeable in people with rounded, less-pronounced facial features.

Why can't I lose any weight? ›

At the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use. Try strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises.

What is the unhealthiest way to lose weight? ›

Unhealthy ways to lose weight
  • Skipping meals. Skipping meals is not an effective way to lose weight. ...
  • Cutting out certain food groups. ...
  • Only drinking weight loss shakes. ...
  • Working out on an empty stomach. ...
  • Being too restrictive. ...
  • Sticking to a liquid diet. ...
  • Taking supplements without medical approval. ...
  • Undereating or starving yourself.

What is the 3 day diet plan? ›

The military diet, also called the 3-day diet, is a short-term, rapid weight loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.

Why am I getting fat when I don't eat much? ›

Your Slow Metabolism:

When you have a slow metabolism, your body doesn't convert food into energy in sufficient quantities. So most of the food you eat is stored in the form of fats. This is the main reason why some people get fat even though they don't eat much.

Why do I gain weight when I eat less? ›

This phenomenon is called “starvation mode,” and while your body isn't actually starving, it will naturally hold onto whatever calories it receives in an effort to help you maintain your energy balance.

Why am I gaining weight but eating less? ›

Building Muscle Mass

Fat and muscle weigh the same amount, but muscle is denser and takes up less space. So you may be eating healthy and taking in fewer calories -- and you probably see a difference in your body and the way your clothes fit -- but the number on the scale might be going up instead of down.

Does fat come out in urine? ›

When your body uses fat for fuel, the byproducts of fat metabolism are often excreted through urine.

Do you pee a lot when losing weight? ›

Fat burning can make you pee more because when the body breaks down fat cells for energy, one of the byproducts of this process is water which you pee or sweat out of the body [1]. One of the ways to boost fat metabolism is by decreasing your food intake through dietary changes.

How many water should you drink a day to lose weight? ›

Drinking at least 64 ounces (eight cups) of water every day may help with weight loss. Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics.

How can a lazy person lose belly fat? ›

Here are seven easy ways to burn fat and boost your weight loss in winters.
  1. Stop drinking soft drinks. ...
  2. Eat a high-protein breakfast. ...
  3. Consume proteins before bed. ...
  4. Load up on fibre. ...
  5. Add healthy fats. ...
  6. Get quality sleep.
11 Dec 2019

What are 20 foods that burn fat? ›

Fat Burning Foods: 20 Foods You Should Be Eating To Accelerate Your Fat Loss
  • Eggs.
  • Chicken.
  • Salmon.
  • Greek Yogurt.
  • Whey.
  • Watermelon.
  • Apples.
  • Blueberries.
18 Mar 2021

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How can I look thinner overnight? ›

These 10 tips will help you slim down by sundown.
  2. NIX THE GUM. ...
9 Dec 2011

How can I get slim like Korean? ›

The Korean Weight Loss diet encourages you to eat the following foods:
  1. Vegetables. No vegetables are off-limits. ...
  2. Fruit. All types of fruit are allowed. ...
  3. Protein-rich animal products. This category includes eggs, meat, fish, and seafood. ...
  4. Meat substitutes. ...
  5. Rice. ...
  6. Other wheat-free grains.
15 Aug 2019

How can I lose 20 pounds in a month without exercise? ›

How to Lose 20 Pounds of Fat in 30 Days (Without Doing Any...
  1. Rule #1: Avoid “white” carbohydrates. ...
  2. Rule #2: Eat the same few meals over and over again. ...
  3. Proteins: ...
  4. Legumes: ...
  5. Vegetables: ...
  6. Rule #3: Don't drink calories. ...
  7. Rule #4: Take one day off per week. ...
  8. Want to Become Superhuman?
26 Mar 2018

How can I lose 2kg in a week without exercise? ›

Yes, you can lose 2kgs in one week, according to a dietitian
  1. #1. Choose a liquid breakfast. ...
  2. #2. Replace a meal. ...
  3. #3. Late afternoon snacks. ...
  4. #4. Go low calorie at night.
  5. #5. Check your timing. ...
  6. #6. Just walk.
17 Jan 2022

What can I drink to lose weight overnight? ›

6 bedtime drinks that can boost weight loss overnight
  • Greek yogurt protein shake. As noted above, having protein before bed—especially if you've worked out beforehand—helps stimulate the repair and rebuilding of muscle (muscle protein synthesis) while you sleep. ...
  • Chamomile tea. ...
  • Red wine. ...
  • Kefir. ...
  • Soy-based protein shake. ...
  • Water.

What can I drink to lose weight? ›

Best: Water. Replacing sweetened soft drinks with water will cut hundreds of calories from your diet each day. Drinking two glasses of water before a meal may also help you feel full faster, so you won't eat as much. It can help speed your metabolism, too.

How quickly can I lose weight? ›

According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).

Can you lose weight by not eating? ›

Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.

What is the golden rule for weight loss? ›

To lose weight, consume fewer calories than you burn.

Some calories are better for you than others. Everyone has a different metabolic rate. Some people do have medical conditions that make losing weight really, really hard. But for the vast majority, losing weight comes down to taking in less calories than you burn.

How many water should I drink to lose weight? ›

According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.

How many calories is 1 kg? ›

People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

What burns the most fat? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

Which water is best for weight loss? ›

Fluid is crucial for weight loss because it is 100 percent calorie-free, helps burn more calories and may suppress your appetite. It is widely believed that lukewarm is good for weight loss and is often recommended to people on weight loss plan.


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