How To Lose Weight Without Exercise

Updated on  February 8, 2023

Riddhi Rayekar ‧ Nutritionist & Health Coach

Riddhi is a certified nutritionist with more than a decade of experience of changing people's lives with nutrition and diet. She loves to help her clients achieve their personal goals. 

In general, a calorie deficit automatically leads to weight loss and a decrease in body fat. Sports training can burn from 500 to 1000 kcal, so it is advisable to exercise if possible. But people who can't or don't want to have anything to do with a gym and a swimming pool have other opportunities to achieve their ideal weight.

Tips On How to Lose Weight Without Exercises


Nutrition correction.

Those who do not exercise should limit their calorie intake. But at the same time, according to nutrition experts, strict diets should be avoided, since only in rare cases they contribute to sustained fat loss. On such diets, the body loses only muscle mass and water, and fat remains in place. [1]

Our metabolism automatically slows down, so fat burning is less effective. In addition, the yo-yo effect is found in almost all people who have severely restricted their diet. Because of it, at the end of the diet, all the dropped kilograms are returned. [2]

Only a competent change in the diet is really effective. Although it does not bring quick results, the weight goes away gradually, without harming the health and psyche of the losing weight and without causing the yo-yo effect.


A balanced, healthy diet.

If you lose adipose tissue without sports, you need to make sure that the body is sufficiently provided with nutrients. A balanced diet based on fresh, low - calorie foods that saturate for a long time is the best solution. These include, for example, whole-grain products and coarse cereals. [3]



While eating, you need to do without extraneous activities: watching TV and social media feeds. Studies show that people consume fewer calories when they eat consciously and slowly. So sit down at the table and enjoy the food, not the pictures on the screen. [4, 5]


More protein.

Food rich in protein is much more useful for the figure than carbohydrates. A portion of protein products usually has fewer calories than the same amount of carbohydrates. [6]

Choosing the first option allows you to save calories and, therefore, helps to burn fat without sports. In addition, protein saturates better, so we automatically consume less food.


Deny ready-to-eat meals and semi-finished products.  

Ingredients in processed foods, semi-finished products, as well as sausage products contain a lot of fat and unknown ingredients, so you should exclude them from your diet. [7]

This also applies to sauces, soups, mashed potatoes and instant noodles, chips.


Fruits and vegetables several times a day.

To get enough nutrients, you need to consume 4 servings of fresh vegetables and fruits daily. They will provide the body with the necessary antioxidants, minerals, secondary plant substances and vitamins. [8]


Easy movement.

Those who periodically ride a bicycle or walk, accelerate their metabolism. But, of course, not as intense as with active classes in the gym. However, it should be borne in mind that even any small movement is a step in the right direction and helps to lose weight. After all, all movements involve muscles that burn fat even at rest. [9]

For example, while talking on the phone, you can walk back and forth and thereby burn 200 calories in one hour. Even a short walk to the shops helps to reduce the fat layer and provides the body with oxygen. Going up and down the stairs instead of the elevator is another great way to contribute to finding a slim figure.


Housework replaces sports.

Although the calorie consumption during housework is lower than in sports, dusting and ironing should not be underestimated in terms of weight loss. They help to burn 80 calories in half an hour. And washing windows, vacuuming or working in the garden even doubles this number.


A minimum of snacks and sweets.

Anyone who has chocolate and other sweets at home makes a big mistake. Desserts tempt us and make us forget about losing weight, so it's worth giving them up. When there is a feeling of hunger, it is better to eat only low-calorie and nutritious foods, for example, fruits or a small handful of nuts. [10]


Only the right fat.

Everyone should be careful with fatty foods. This means that it is better to avoid fried foods and especially trans fats. Only useful unsaturated fatty acids should be present on your plate, for example, omega-3 — it is found in sea fish, vegetable oils, seafood, and algae. [11]


1. Darryn Willoughby, Susan Hewlings, Douglas Kalman, Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review, retrieved from
2. KELLEY STROHACKER, KATIE C. CARPENTER, BRIAN K. MCFARLIN, Consequences of Weight Cycling: An Increase in Disease Risk?, retrieved from
3. Katherine Marengo LDN, R.D., Jenna Fletcher, A guide to eating a balanced diet, retrieved from
4. Rei Otsuka, Koji Tamakoshi, Hiroshi Yatsuya, Chiyoe Murata, Atsushi Sekiya, Keiko Wada, Hui Ming Zhang, Kunihiro Matsushita, Kaichiro Sugiura, Seiko Takefuji, Pei OuYang, Nobue Nagasawa, Takaaki Kondo, Satoshi Sasaki, Hideaki Toyoshima, Eating fast leads to obesity: findings based on self-administered questionnaires among middle-aged Japanese men and women, retrieved from
5. Meena Shah, Jennifer Copeland, Lyn Dart, Beverley Adams-Huet, Ashlei James, Debbie Rhea, Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects, retrieved from
6. Kathleen M. Zelman, MPH, RD, LD, Benefits of Protein, retrieved from
7. Ala'a Alkerwi, Georgina E. Crichton, James R. Hébert, Consumption of ready-made meals and increased risk of obesity: findings from the Observation of Cardiovascular Risk Factors in Luxembourg (ORISCAV-LUX) study, retrieved from
8. U.S. Department of Health & Human Services, How to Use Fruits and Vegetables to Help Manage Your Weight, retrieved from
9. Harvard T.H. Chan School of Public Health, Physical Activity and Obesity, retrieved from
10. Katherine Marengo LDN, R.D., Aaron Kandola, 5 reasons why sugar is bad for you, retrieved from
11. Vanessa Chaia Kaippert, Marcelly Cunha Oliveira dos Santos Lopes, Pires Denise de Carvalho, Eliane Lopes Rosado, Effects of unsaturated fatty acids on weight loss, body composition and obesity related biomarkers, retrieved from

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