We all must have wondered at least once if weight loss is possible without exercise. Though a workout routine is necessary to reduce the risk of mental or physical diseases, what you eat is critical to losing weight without exercise. Many weight loss strategies don’t involve training, though combining diet and exercise is best. This is where you need to be mindful about what, when and how you eat that can aid in healthy weight loss. So, without further ado, go through this article for strategies that can help you lose weight that doesn’t involve exercise.
Is It Possible to Lose Weight Without Exercise?
There is no guarantee that you will lose weight if you eat a healthy diet. The balance between the calories you burn and the calories you take determines your weight. Therefore, you will gain weight if you eat more calories than you burn and lose weight if you burn more calories than you consume. Though you can lose weight by eating less quantity, you can burn more calories by adding a little physical activity rather than simply dieting.
Rather than simply dieting, it is essential to add a little exercise, focus on healthy habits, and eat more fruits and vegetables, which help you stay healthier even if you don’t lose weight.
Best ways to lose weight fast without exercise:
Here is a list of the best and most effective ways to help you lose weight quickly without a workout routine.
1. Chew Well and Eat Slowly:
Suppose you still wonder how to lose weight quickly and safely without exercise. In that case, Chewing well and eating slowly might seem simple, but it is very effective. According to studies, you are likely to consume fewer calories if you spend time chewing food. In addition, chewing slowly gives the brain extra time to receive signals from a full stomach, preventing overeating (1) (2). This limits your portion size facilitating proper digestion. Therefore, chewing your food about 35 to 50 times per mouthful is recommended.
According to some observational studies, compared to slower eaters, fast eaters are more likely to gain weight (3). Furthermore, it might help to count how many times you chew each bite if you wish to get into the habit of eating slowly.
2. Use Small Plates and Bowls:
Compared to a few decades ago, the typical food plate is more prominent today. Weight gain in many millennials can be attributed to this trend. As a result, using smaller plates and bowls is one of the popular tips for losing weight without exercise. This is because a giant plate causes you to add more food. After all, it makes the serving look smaller (4). Finally, serving less healthy foods on smaller and healthier food on bigger plates is wise.
3. Eat Small Portions:
Portion control is the key when you want to burn fat without exercising naturally. To understand your portion’s significance, weigh your food with a measuring scale or measure portions with a measuring cup. When you want to lose weight fast, aim for a palm-sized amount of protein, a thumb-sized serving of healthy oils, plenty of veggies and a half cup of carbs on average, though this varies between individuals.
More significant portions have been linked to increased obesity and weight gain by encouraging people to eat more (5). For example, doubling the size of a dinner appetizer has a 30% increase in calorie intake, as per a study conducted on adults (6). You might eat significantly fewer calories by serving yourself just a little less.
4. Increase Your Protein Intake:
Lean protein can be an excellent option to lose fat without exercise. Low-fat proteins keep you full to prevent you from getting hungry quickly and are low in calories (7). As a bonus, consuming a high-protein diet can help you burn more calories and keeps muscle metabolically active, preventing you from losing muscle. Lean ground turkey, chicken breast, lean cuts of beef, fish, pork, tofu, and high-protein meat substitutes like egg whites, eggs, cottage cheese, and low-fat cheese are some of the best proteins you can add to your diet.
5. Cut Out Junk Food:
There is not a single person who doesn’t like to snack, irrespective of their age. Though it is not possible to avoid snacking altogether, it is always possible to avoid junk food that doesn’t have any nutritional value. Instead, you can include foods like baby carrots, cucumber, a handful of peanuts or pistachios, popcorn, fruits or cucumber instead of junk food. These foods are best suited for people trying to lose weight because they are highly nutritious and low-calorie.
See More: How To Lose Face Weight In Your Cheeks
6. Eat Foods Rich in Fibre:
It is possible to lose weight without exercise by including the right amount of fibre in your diet. Vegetables, fruits, beans and whole grains are some nutritious foods with high fibre. This non-digestible portion of certain carbs reduces the feelings of hunger, keeping you fuller for longer by adding bulk to your diet. Research shows that you might lose weight and have more success keeping it off by adding additional fibre to your diet.
According to studies, viscous fibre, one type of fibre, reduces food intake and increases fullness which can help lose weight (8). When it comes in contact with water, viscous fibre forms a gel which slows down the emptying of your stomach and increases nutrient absorption time (9).
7. Drink More Water:
Whether you like to admit it or not, many of us drink less water than we need to. Ideally, you must drink at least 3 litres of water for weight loss. However, you must drink 4 to 5 litres of water if you are workout and sweat a lot. Not drinking enough water can make you feel fatigued, which might result in overeating, halting metabolism and preventing fat loss.
Drinking water can help you lose weight by helping you eat less, especially if you do it before a meal. According to a study on adults, there is reduced hunger and lessened calorie intake after drinking half a litre of water for about 30 minutes (10).
8. Drink Green Tea:
Green tea is a popular beverage that can be a great metabolism booster. In addition, green tea helps improve overall health and flush out toxins with the help of an antioxidant called EGCG (11). You can burn 400 calories in a week by drinking green tea regularly.
9. Stop Drinking Soda:
There is a high chance of prevention of losing weight in addition to having health risks if you drink packaged fruit and vegetable juices, energy drinks, soda and zero-cal soda. The taste of these drinks might be very appealing. Still, they have many additives and high amounts of refined sugar, making them dangerous in the long run. However, including healthy beverages like green tea, coffee, or water can be healthy alternatives.
10. Eat Fewer Calories:
As mentioned before, calories in vs calories out are the primary determining factor for weight loss. You have won half the battle if you can burn more calories than you consume. You will have to dual un your nutrition, especially if you want to lose weight fast from diet alone. You can create a plan by writing down the calorie consumption that gives you an idea.
11. Do Not Watch TV While Eating:
Many of us watch TV while eating, which might not be suitable because watching TV or playing games might result in overeating. However, paying attention to what you eat is vital to consume fewer calories. People distracted at a meal ate about 10% more, according to a review of 24 studies (12). Additionally, absent-mindedness during the meal has a more significant influence on your day’s intake. Therefore, if you don’t want to consume too many calories, try to avoid watching TV.
See More: How To Workout In Gym For Lose Weight
12. Good Quality Sleep:
When it comes to triggering weight loss, you cannot ignore the importance of sleep. When you are asleep, your body heals any damage done by wear and tear by regulating your systems. For example, even the digestive system metabolizes carbs and breaks down fats by pumping hard to process them. In addition, sleep deprivation might lead to increased insulin levels by triggering cortisol production (13), making the weight loss process more challenging. Therefore, to help yourself lose weight, try to have a good night’s sleep.
13. Write Down What You Eat:
One of the most effective tools to help you lose weight without exercising is writing down your diet. Recording what you eat in a weight loss app, notebook or even on your phone can help you identify those little ways where you might be overdoing something.
Weight loss without exercise is possible if you make simple lifestyle habits that do not do with exercise plans. For example, you can lose weight by implementing one or more tips in this article, like using smaller plates, avoiding eating in front of the TV, and prioritizing food rich in fibre and protein. However, don’t rush into things and try all these things at once. Instead, try one after another and stick to those that work well for you. Finally, don’t forget to let us know if you found the article helpful!
See More: Ways To Lose Weight Without Dieting
1. How many steps will one have to walk to burn 500 calories?
To burn 500 calories, one needs to walk approximately 10000 steps. The number of steps might vary slightly depending on your age, walking pace, and weight.
2. What are the fruits we should avoid while losing weight?
Depending on your diet, avoiding carbohydrate-rich fruits high in fats is a must. Fruits that are high in carbs include:
- Dry fruits.
- Fruits that have high amounts of fats include:
- Coconut meat.
3. Which vegetables should one avoid while planning to lose weight?
If you plan to lose weight, sweet corn, potatoes and eggplant are some vegetables you must avoid. This is because these veggies are packed with many calories and are high in carbs.