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To lose weight without exercising seems to be unpractical. You should have heard that the best method to lose weight is to cut down on food and train more. This fitness routine sounds good, but it will take time for some people. For certain people doing more exercise is not an option to shed weight.


There are many reasons to lose weight without exercise:

  • If you have an injury, it hinders or blocks exercise.
  • The time is now to get ready to undergo certain kinds of surgeries, including knee surgery. Your doctor has asked you to shed weight. But, you can not exercise a lot or even at any time due to knee pain.
  • You have painful arthritis or fibromyalgia.
  • If you have diabetes, you’ll have low blood sugar levels, often called hypoglycemia. If you train, your blood sugar levels can be dangerously low.
  • It is hard to resist the phrase “exercise.” This fact might not be the best reason to avoid exercising or exercise. Still, it could be why you seek ways to lose weight without exercising, according to Amy Kimberlain, a registered dietitian from Miami and spokeswoman on behalf of the Academy of Nutrition and Dietetics.


Exercise can help your body burn fat more effectively, according to doctor Scott A. Cunneen, director of bariatric and metabolic surgeries within Cedars-Sinai Medical Center in Los Angeles and the author of “Weight Issues: Getting the skinny about the Weight Loss Surgery.” 

The reason is that the metabolism of your body increases. If you do not perform fitness exercises, your metabolism will decrease.

Increased metabolism is just one of the reasons why exercising is an ideal companion to eating less to aid in weight loss. The amount you exercise will assist you in losing weight faster. When you are eating less and burning off calories by exercising and working out, you can achieve your goal of cutting calories quicker.

If you’re unable to exercise, it might take longer to shed weight. It is not necessarily a negative issue since slow weight loss can allow you to maintain it longer than rapid weight loss, according to dietitian registered Jill Weisenberger the author of “Prediabetes: A Complete Guide to Weight Loss for Diabetes week by week” and the owner of Food & Nutrition Solutions by Jill located at Yorktown, Virginia.


We found that it is possible for you to lose weight without exercising. There are basically 3 main category of actions you need to take: 

Nurture a health environment and healthy habits

Make smart choices when selecting your foods


1.1 Keep unhealthy food items away from Sight

Foods that are unhealthy and stored in places where they can be seen can increase your hunger and desire, leading you to take in much more. It IS also related to weight gain.

A recent study has found that foods with high calories are prominently displayed in the house, and those who live there are more likely to be heavier than those with only a full  bowl of fruit.

Remove unhealthy foods from the visibility way, like cabinets or in closets, so they’re less likely to catch your attention when you’re hungry. However, ensure that healthy food items are visible on your kitchen counter and keep them in front of your refrigerator.

1.2 Use smaller plates for more calorie-rich foods

In the past few times, the sizes of our plates have increased significantly. If we use large plates, they can make the size of our portions appear smaller than they are, which could cause a weight increase. When we use smaller plates, our portions appear bigger and can trick our minds into believing that we are eating more than we are.

Our brains play a crucial part in losing weight. If you’re trying to lose some weight (or more), look at the food you serve yourself. Selecting meals that are smaller than your average meal could be that you are content by eating less food.

1.3 Reduce Stress and live a healthy lifestyle

Life can be extremely stressful, especially during an outbreak. However, when we’re anxious, our bodies release higher cortisol levels. The increase in cortisol could affect your appetite and craving for unhealthy food. In turn, stress can trigger weight gain. Thus, it is possible to control your weight by reducing stress.

Try various methods to reduce stress if you are trying to shed weight. Therapy and meditation can ease stress. Another option is to write in a journal or even practice the art of deep breathing.

1.4 Sleep Well

Sleep deprivation can affect the production of hormones that regulate appetite. If you are not getting enough rest or have a poor night’s sleep, you could experience an increased appetite and desire unhealthy, high-calorie food. 

Therefore, concentrate on sleeping enough each night if you are looking to lose weight.

1.5 Keep a Food Journal

Accountability is an integral aspect of any weight loss plan and healthy lifestyle. One way to be in control is keeping a record of what you are eating and the time you are eating it. By doing this, you can keep track of the amount of food you consume and note the instances when you’re more likely to fall off the train. Pens and paper to keep your food diary or use many applications.

1.6 Do a regular weigh-in

The best way to tell whether you are making progress on weight loss or slipping backward into weight gain is to be aware of the amount you weigh. Although weighing yourself frequently could be detrimental (since your weight fluctuates during your day), it is recommended to weigh yourself regularly to tell whether you are increasing or losing weight. 

You can record your weight for the day in your food diary. If you notice an increase, you can adjust your diet to accommodate. If you observe a decrease and are inspired and motivated to stick to your diet plan.


2.1 Get Lots of Protein

Protein can have a powerful effect on appetite. It can boost satisfaction, decrease appetite and cause you to consume fewer calories. This benefit could be because protein can affect several hormones that play an important role in fullness and hunger, such as ghrelin and GLP-1.

One study showed that increasing the protein intake by 15 30 to 30 percent of calories made participants consume 441 fewer calories daily and shed 11 pounds in 12 weeks on average without consciously limiting any food.

If you’re currently eating grains for breakfast, consider changing to a protein-rich breakfast like eggs.

One study showed that obese or overweight women who ate eggs for breakfast consumed fewer calories during lunch than those who ate a meal that contained grains. Furthermore, they ate fewer calories for the rest of the day and the following 36 hours.

Examples of protein-rich foods include fish, chicken breasts, Greek yogurt, lentils, almonds, and quinoa.

2.2 Consume a lot of fiber

Fiber is great in our lives. It not only reduces the chance of developing certain kinds of cancers but also increases your feeling of fullness. This function is because viscous fiber found in plant-based food forms a gel once it is in contact with water. 

This gel enhances the intake of nutrients and reduces the time required to eliminate your stomach. If you’re looking to lose some weight, concentrate on getting plenty of fiber into your diet. Many foods are high in fiber, including beans and asparagus, citrus fruits, and apples.

2.3 Avoid Sugar

There is no doubt about the fact that sugar is delicious. But suppose we consume excessive amounts of sugar. In that case, it can adversely impact our health, causing the body to put on weight and putting us at risk of developing various diseases like diabetes.

If we consume sugary foods and drinks, we may feel full. Therefore, we could eat more calories and put on weight. An easy way to reduce weight is to eliminate all drinks with sugar, including juices and sodas, and substitute these with water. It is also possible to cut out added sugars by restricting your consumption of sweets and selecting low-sugar versions of your favorite foods.

2.4 Take a lot of Vitamin D

Although scientists are not able to fully comprehend the relationship between Vitamin D in weight reduction, scientists have observed that heavier people are more likely to be deficient in Vitamin D present in their blood. When individuals lose weight, they’re likely to notice an increase in vitamin D levels.

You can increase levels of Vitamin D amounts by soaking up more sunlight or eating foods rich in Vitamin D. This can help you lose weight and also receive additional benefits such as strong bones.

2.5 Start Cooking

Going to the restaurant or stopping by the drive-thru is often less difficult than cooking dinner. However, these meals are usually packed with calories and fats, which is why they are delicious. That is why having a meal out frequently can cause weight growth. And it should be part of your healthy diet plan.

If the meals you prepare at home are cooked, it is possible to determine what ingredients are included. It is also possible that you like cooking and ensuring you have many fresh, high-quality food items in your diet. Whether you’re a skilled home cook or a beginner cook, you can prepare more meals at home to be an approach to losing weight.

2.6 Consume Good Fats

The past was when fats received an unpopular reputation within the diet industry. Researchers have recently found that certain kinds of fats benefit our bodies. These fats can be found in nuts, fish, avocados, and olive oil, and may assist us in taking more nutrients from food and make us feel fuller for longer. If you add a small number of good fats to food, you can lose some weight.


3.1 Slow Down

Our bodies are intricate, and they cannot be easy to comprehend. For instance, our brains require time to determine if we’ve had enough to take in. Eating fast may consume more calories than you need before your brain can tell you that you’re satisfied.

Research has shown that taking your food slowly and steadily, as well as taking time to eat your meals, can result in a reduction in food intake and an increase in the feeling of fullness. Also, by eating slowly, you tend to eat less food – which could aid in losing weight. Contrarily, those who eat fast are less likely to put on weight than those who eat slowly.

What’s the result? If you are trying to shed weight, try chewing at a slower pace, like taking note of the number of times you chew every bite. You might be surprised by how full you feel after eating much smaller portions than you normally would.

3.2 Drink lots of water

Drinking enough water is essential for losing weight. Many people confuse symptoms of dehydration as hunger and will eat when thirsty rather than drink a beverage. Drinking plenty of fluids makes it possible to avoid dehydration’s effects.

Drinking plenty of water, especially before eating, can reduce your consumption. If you sip a big glass of water before eating, you will consume fewer calories. If you can replace your sugary drinks with water, you will be able to see even more weight loss. Add this component to your healthy eating plan.

3.3 Be Watchful of Your Serving Size

The main reason for the increase in weight loss within the United States is out-of-control portion sizes. If we receive (or provide ourselves with) large amounts of food, we are more likely to eat to the point of being full. This fact can result in an increase in weight and even obesity.

If you’re looking to shed weight without working out, decreasing your portion size could be very beneficial. When combined with eating slowly and drinking plenty of fluids, this step could help you reduce calories and lose weight.

3.4 Be aware when you eat

Being aware of your diet can reduce the number of calories you consume.

People eating food while watching television or playing games on their computers may forget how much food they have consumed. This unhealthy habit could lead to excessive eating.

One study of 24 revealed that people who were distracted during eating ate around 10% more during the same sitting.

In addition, being distracted at a meal can impact the amount of food you consume later during the day. The people who were distracted during eating consumed 25% more calories during their last meals than those who were not distracted.

You may eat more if you frequently eat while watching TV or on digital devices. These calories can add to a significant effect on your weight in the long run.

3.5 Watch Out For Snacking

We all enjoy snacks when we pack treats to take on a road journey, stash something in our desk drawer while at work, or pull out the popcorn while watching a film. The issue is that it is challenging to track exactly the amount of food we consume when we snack.

A healthy diet throughout the day can help keep your metabolism in check. The most important thing is to ensure that you’re tracking your snacks and keeping your portions in check. This healthy habit would be very helpful both in the short and long run.

3.6 Beware of Family-Style Meals

Many of us have grown up with family meals with all the options for dinner at the table so everyone can serve themselves. Although putting everything on the table is easier than setting up plates on individual plates in the kitchen could cause it to be easier to overeat.

If you are forced to step back and walk into the kitchen to grab another serving, you might consider whether you are hungry.


The worst food items for weight loss are highly processed junk food items. They are usually packed with sugars or refined wheat and the addition of fats. If you need to confirm whether a food product is safe, read the label. But beware of the different names given to sugar and health claims that are misleading.

Remember to think about the portions of food you consume. Certain healthy food items such as dried fruit, nuts, dried fruits, and cheese are rich in calories and can be easy to eat excessively.

You could also try mindful eating by paying attention to every bite, chewing food slowly, and observing your level of fullness. This method can help you control your intake of food.

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