Can you really lose weight without exercise?
Yes, you can.
Although exercise is encouraged, if there is some reason you absolutely can’t, whether that be a medical reason or injury, or you work literally all the time, you certainly can lose weight without exercise.
A little bit of honesty here, you’re not going to get super toned and fit. That’s where fitness comes into play. But you can drop body fat through nutrition.
Diet is more important than exercise, and if you have to pick one, a healthy diet always wins.
Here are ten tips to lose weight without working out.
Calculate your caloric needs.
Once you know how many calories you need then aim to eat around that level every day. Eating at a caloric deficit is the number one thing that will help you lose weight.
A caloric deficit is eating less calories than you burn daily. Your body uses calories as energy, mostly from carbs, and if you eat less than you need, your body needs to find somewhere else to get energy. It will turn to stored fat, and burn that when there is not enough food.
Eating at a caloric deficit is most important when it comes to losing weight.
It doesn’t matter how squeaky clean your diet is, if you are eating more calories than your body is burning, weight loss isn’t gonna happen.
Stop eating added sugars.
Sugar is hidden in almost everything we eat. And while I know it’s not realistic for the average person to cut out everything that has added sugar, it’s important to reduce it significantly. Although it is possible to eliminate added sugars entirely, hello Paleo, Whole30, Keto.
Watch out for added sugars with alternative names, most usually end with “OSE” in some form. Keep your eye out for syrups too.
Always check your food labels.
Eating a lot of sugar can contribute to weight gain. Many people eat quite a bit of sugar and don’t even realize it.
Have you ever realized how much sugar BBQ sauce has in it? Around 12-13 grams per serving of two tablespoons.
Yeah, I didn’t realize it either until I started paying more attention to what I was eating.
Don’t be fooled by the ridiculous amount of hidden sugars, switch to a sugar free or reduced sugar version or find a replacement.
Eat veggies at every meal.
Vegetables are very filling and low in calories, so you can eat a lot more of them than any other foods.
Add veggies to every meal to add more volume, and you can eat more, yay!
Something I really like to do is add zucchini noodles in with regular spaghetti noodles, or just use zoodles entirely. This adds more food and not a lot of calories.
Veggies are loaded with fiber and vitamins, so you’re definitely getting other benefits as well.
Experiment with different meal ideas and find out what you like.
Snack on fruit.
Fruit is high in fiber, like vegetables, so you’re more likely to feel satisfied with an apple versus a handful of chips.
Again, vitamins to keep you healthy.
You can create new snacks using fruit to keep boredom away, like freezing berries dipped in yogurt, or microwaving an apple sprinkled with cinnamon.
Or, you can check out this list, snacks for when a piece of fruit isn’t gonna happen. It’s cool, you don’t have to eat fruit 24/7. It’s nice to have other options, you know?
Track what you eat.
If you don’t pay attention to what you’re putting in your body, how can you change it?
Tracking what you eat will seriously open your eyes to your food choices.
I really do recommend tracking your food even before you start trying to lose weight, so that you can see what your eating habits are like, and decide in what areas you want to make changes.
Keeping up with your food intake will keep you on point with your calories and daily goals.
The app, MyFitnessPal, is a great tool to use when tracking your food. I’ve been using it for years!
Don’t drink your calories.
Many people don’t think twice when they order a sweet tea or grab a soda from the convenience store.
It’s just a drink right?
Yeah, but it’s a drink that’s packed with calories.
If you’re trying to lose weight you need to steer clear of drinking your calories. If you have a limited number of calories per day, wouldn’t you rather eat them than drink them? I know I would, 100%.
Add stevia to your tea or coffee to sweeten it up a bit.
Drink water. It’s the best liquid for you. Switch it up by adding fruit. You can also try teas or sparkling water.
Reduce carb intake.
Cutting carbohydrates can help you lose weight. And nah, you don’t have to go full Keto or low carb. Just reduce the amount you normally eat.
The average American eats a lot of carbs. A muffin for breakfast, burger and fries for lunch, and snacking on chips or cookies. All of this adds up.
Like sugar, many people don’t realize how much they’re actually eating because it has become so normal to eat these types of foods.
Finding out how many carbs you should be eating is another game of trial and error. Start reducing your carb intake by small amounts and document any weight loss. Keep adjusting the amount of carbs you eat daily to best suit your needs and goals.
If you’re not down to cut carbs, then switch to a cleaner source of carbs.
Clean eating isn’t washing your food before you eat it, yes I’ve heard that one before.
Clean eating is consuming whole, nutritious foods, without any additives or preservatives and are not processed.
This includes meats, fruits, veggies, nuts, healthy fat sources (olive oil, coconut oil, etc), and clean carbs. Clean carbs include potatoes, brown rice, quinoa, and oats. Dairy is also considered, as long as it is from an organic, grass-fed source.
Yeah, these foods can get kinda boring on their own, but there are so many ways to add flavor, like spices or seasonings, and different cooking methods.
Plan your meals and snacks.
Meal planning for the win! You know I’m all about this life.
Knowing exactly what you will be eating for the next week is amazingly beneficial for your weight loss goals.
You will have your meals and snacks planned out, and there won’t be any guessing on what to eat that day.
Make some time to sit down and write out what you will be eating for the next week, or how often you choose to grocery shop. When you see it written down on paper, it’s easier to stick with than just thinking about what you want.
If you don’t plan your meals and snacks ahead of time, you will probably be more likely to grab something that isn’t as healthy just because you’re hungry and it’s there.
Always plan ahead.
Drink a lot of water.
Yeah I know, you’ve heard this one a lot.
But it is probably one of the best weight loss tips you will ever hear.
Water will boost your metabolism by keeping everything moving properly in your body, like digestion, absorption of nutrients, and keep your body’s cells fully hydrated.
Drinking a glass of water before your meals can help you eat less. Also, you’ll feel less hungry throughout the day when you are consistently sipping on water.
Yeah, pee time all day. But it’s a decent trade-off and totally worth it.
So it’s really possible to lose weight without exercise. When you clean up your diet, and eat less than your body burns, you will lose weight. No exercise required.
But if you’ve got some extra time, you should definitely be more active! Exercise combined with diet is going to supercharge your weight loss and you will reach your goals even faster. But ultimately, it’s up to you.