Do you have the desire to lose weight but a schedule conflict that doesn’t allow exercise?
Do you have a medical condition or injury that is requiring you take a break from exercising?
Don’t worry! Losing weight without exercising is a very attainable goal. With a few diet and lifestyle changes, you can shed pounds without ever stepping foot in the gym.
This article will give you a list of ways you can lose weight without exercise.
1. Drink Plenty of Water
Water is your best friend when it comes to losing weight and becoming healthier overall.
It is recommended that you drink at least eight cups of water every day. Start carrying around a reusable water bottle that you can refill throughout the day.
You can set reminders on your phone if you’re always forgetting to drink your water.
Water helps flush toxins out of your body. It also helps all of your organs run more efficiently and aids in the digestive process.
Try drinking a full glass of water before every meal. This will help you feel fuller so you will eat less.
2. Factor in Fiber
It’s totally possible to lose weight while also eating plenty of food. The important thing is to choose healthy foods that are high in fiber.
It is recommended that adults eat 25-38 grams of fiber every day.
Fiber not only helps keep your bowel movements regular, it also helps you feel full as fibrous foods take longer to digest.
Foods that are high in fiber are almonds, figs, blackberries, and squash. Add these foods into your diet to up your fiber intake. You’ll notice that after you eat these foods you will be satisfied and less likely to reach for empty calories.
3. Take the Stairs
Choosing to take the stairs instead of the elevator is an easy way to sneak exercise in without even knowing you’re doing it.
When you work a desk job you’re already sitting for eight-plus hours a day. Make your time walking around more productive by skipping the elevator.
When you start taking the stairs at first you will likely be winded by the time you reach the top. But take note on how your body adapts to strengthen your cardiovascular endurance and leg muscles. Soon climbing the stairs will feel like a breeze.
Nobody likes elevator small talk anyway.
4. Abstain From Alcohol
Even the healthiest eaters can experience quite a bit of weight gain from regular alcohol consumption.
Alcohol is packed with calories but doesn’t offer a healthy source of energy.
Oftentimes alcohol is mixed with sugary drinks, which is the primary source of weight gain. When you mix alcohol with soda or a sugary juice you are basically doubling the poison and doubling your risk of gaining fat.
Alcohol also triggers the body to want more food. You know how after a night of drinking you crave pizza, tacos, and hamburgers? This is because your body is dehydrated and feels weak. Your body will want the quick energy that an unhealthy meal brings.
If you want to lose weight, it’s best to abstain from alcohol. Or, at least stop mixing alcohol with sugar and limit your weekly intake.
5. Downsize Your Plates
Serving sizes in America have gotten out of hand. When you got out to eat you’re served a whopping portion that could feed two people rather than one.
As a result, we have started giving ourselves too much food at home.
Try serving food to yourself on a smaller plate and commit to only eating what’s on the plate. When you fill up a smaller plate you’ll have the illusion that you’re eating a lot of food without the actual calories.
Need a quick, small-scale snack idea? These muffins pack a powerful punch into a healthy, low-carb option!
6. Eat at the Table
If you want to lose weight without exercise, save the binge-watching Netflix for after your meal time.
Binging in front of the TV will lead you to binge what’s on your plate. We’ve all been watching the intro song to an episode and looked down to realize we’ve already eaten everything on our plate.
It’s important to be mindful of your eating, which is nearly impossible if you’re propped in front of a television. Your mind will naturally be focused on what is playing on the screen rather than what is on your plate.
When you eat at the table, you have the chance to experience every flavor of the food you’re eating. When you are done eating, the TV will be there welcoming you and you can watch it as you digest, or scroll your smartphone looking for online deals.
7. Hit the Hay
Good sleep is tied directly to good health. Sleeping a full eight hours every night is a key way to lose weight without exercise.
When you sleep well your body is able to function properly. A lack of sleep causes your body’s appetite-controlling hormones to get out of whack.
Not sleeping also causes stress and stress leads to stress eating. When you’re tired from a lack of sleep you’re far more likely to swing into a fast food joint on your way home rather than prepare yourself a healthy meal.
Follow These Tips to Lose Weight Without Exercise
These seven things should help you in your quest to lose weight without exercise.
Remember if you don’t have time to hit the gym, you can still add in small increments of activity throughout your day by taking the stairs.
When it comes to food, remind yourself to eat fiber, drink water, and be mindful while you’re eating.
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