How To Lose Weight Without Exercising

Want to lose weight without exercising? Check out these expert tips to learn how to lose weight naturally without hitting the gym or working out frequently.

Group sitting on edge of wall.

April 6, 2022

Weight Loss Methods Other Than Exercising

We’ve all heard that exercise is vital to weight loss and health, but it’s not always the easiest thing to do in our daily lives. And if you don’t have time to go to the gym or work out, does that mean you can’t lose weight? Not at all! There are plenty of natural ways to lose weight without exercising that don’t require hours of your day, but can still help you lose weight and keep it off over time. Check out these ways to lose weight without exercising and get started today!

Dieting

There are plenty of ways to lose weight without exercising—counting calories, portion control, and even lifestyle changes like slowing down can help you drop pounds. But if you have weight to lose, you’ll need to start burning more calories than you consume. Dieting is one way to do that. If a traditional diet doesn’t work for you, there are plenty of other options: detox diets can work well if they’re done right; intermittent fasting involves short periods of not eating; and there are many other choices out there as well. Use some caution when trying something new—weight loss takes time and extreme measures can be counterproductive or unsafe.

Portion Control

You might be surprised by how much food is considered a "serving." For example, a bagel is usually two servings, as is a muffin. And that standard issue restaurant dinner plate? It's likely three servings. When you're trying to lose weight without exercise, it's important to be mindful of how much you're eating.

But it can be tricky at first; if you don’t know how much you’re supposed to eat at each meal and snack, where do you begin? One easy way is by using something called portion plates. These are plates that tell you exactly how much of each food group (meats, carbs, etc.) fits on a standard dinner plate. For example, a typical portion plate will recommend 2-3 ounces of meat per meal. Once you have your portions under control, it might be time for other weight loss strategies. 

Slow Down

Your body is a complicated mechanism that may be difficult to comprehend. Our brains have to think about when we've had enough to eat, and they need time to do so. You may consume far more calories than you require if you eat quickly, because your brain won't be able to signal that you're full until after your meal is over.  It can take up to 20 minutes for your brain to register that you're no longer hungry, so slow down and savor your food. You'll not only enjoy it more, but you'll also consume fewer calories.

Drinking lots of water

This one is pretty simple. Drinking lots of water can help with weight loss for two reasons: First, it makes you feel full (sometimes too full), which will help you eat less. Second, because it keeps your body from being dehydrated, it'll make sure that you're burning calories at an optimal rate.

Reduce Stress

Studies have shown that stress can lead to a host of health problems, including weight gain. So it’s no surprise that some researchers suggest that getting your stress levels under control may help you lose weight faster. To lose weight safely but quickly, try some stress-reducing techniques: take up meditation, try yoga or take up any other stress-reducing hobby you can find interest in.

Get enough sleep

Getting enough sleep is critical for losing weight. Sleep deprivation slows down your metabolism, making it much harder to burn fat and maintain a healthy weight. People who skimp on sleep tend to eat more—and exercise less—than those who get enough rest at night. Plus, getting a good night’s sleep helps you manage stress better, which can help prevent overeating or binging out of anxiety. It can also give you better control over your portion sizes when eating.

Avoid Sugar

Sugar is one of our biggest enemies when we’re trying to lose weight. When your body breaks down sugar, it produces insulin, a hormone that signals your cells to store nutrients and fat. Avoiding excess sugar keeps your blood-sugar levels steady throughout each day and reduces hunger pangs. Just make sure you keep an eye on how much artificial sweetener you consume—too much can lead to weight gain as well.

Keep a food journal

The best way to keep track of what you’re eating and if you are sticking with your goals is through a food journal. Write down everything that you eat and drink, even if it’s just water or coffee. Many people who have weight loss problems due to portion size will be surprised at how much they actually consume by recording it in a journal. When you see your calories laid out before you in black and white, it can be an eye-opening experience that helps curb overeating.

Avoid fad diets

Fad diets are unhealthy, unsustainable and a waste of time. Instead of jumping on board a new fad diet, try focusing on lifestyle changes that improve your overall wellness: eating regular meals, reducing stress and portion control. After all, weight loss is a result of burning more calories than you consume over time. The number one way to burn more calories is reducing your overall calorie intake by eating smaller portions throughout each day. It may not be as sexy as some programs make it sound—but it works!

Don't drink your calories

There are a ton of calorie free foods and drinks out there—but if you're trying to lose weight, those calories can still count. For example, flavored iced teas and low-fat juices can contain up to 60 calories per cup. It's best to focus on liquids that are mostly water or skim milk and keep fruit juice or alcohol consumption down to one drink per day.

Exercise is still important

​​Exercise is still important for weight loss so try to stay active. Even if you can’t work out for hours on end, remember that small movements are a big deal. Take a walk around your neighborhood and make time to take up simple hobbies like gardening or hiking in nearby trails. If you don’t have any ideas of how to be more active in your daily life, talk to your family and friends about what they do and learn some new activities! The possibilities are endless! Exercise is also very helpful in improving one’s overall health so make sure that even if you can’t lose weight yet, you still stay active! You’ll feel better both physically and mentally by doing so.

Lose weight with Alfie

When you sign up for Alfie, our doctors and health coaches will help you find the best strategy to lose weight effectively. With medications and lifestyle changes, you can hit 15% weight loss in under one year through Alfie. Check your eligibility and sign up today! 

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