weight loss without exercise
Medically Reviewed iconMedically Reviewedcevron icon

How To Lose Weight Without Diet Or Exercise

What if we told you you can lose weight without exercise? Nothing is better than having the option to lose weight without dieting and working out constantly so keep reading to understand the various ways in which you can lose weight fast without exercise. While you can't lose weight substantially or long-term without making lifestyle changes, like following a diet or completing HIIT workouts, there are certain things you can do to get started if you're starting from scratch. Diet and exercise aren't simply for weight reduction. Working out and eating healthy provide physical and emotional advantages, including increased heart health, bone density, and lung capacity. Exercising regularly also helps to alleviate stress, anxiety and other similar issues. 

List Of 11 Proven Ways To Lose Weight Without Diet Or Exercise

1. Eat Healthy Snacks

The food we eat provides us with most of our energy and snacking is the most preferred way of eating for most people. The size of snacks has grown with time, which has led to a rise in the amount of food that individuals consume in between meals. However, consuming nutritious snacks that are prepared at home might help individuals feel fuller for longer and cut down on the amount of calories they consume during meals. Also know about the best snacks for diabetics.

2. Cut Out Junk Food Entirely

The only way to lose weight fast without exercise is to completely stop consuming junk food, fried food and sugary drinks. On a daily basis we consume more junk food than we realize which ends up causing weight gain. To lose weight without exercise, get rid of foods like chips, biscuits, fruit juices, processed and packaged food items and focus more on home cooked meals with fresh ingredients. Read about sugar free biscuits.

3. Get Enough Sleep

Sometimes, not getting enough sleep can cause a lot of harm to our bodies. A well regulated sleep cycle helps maintain and manage our hormones, repairs and rejuvenates our body and overall helps maintain good health. Having a full night’s sleep will help regulate your metabolism, making digestion more effective. Your weight will be managed automatically once your digestion becomes better. Also, does high blood sugar make you sleepy?

4. Manage Stress Levels

Increased amounts of stress levels may also throw off the balance of hormones. Glucocorticoids are a kind of hormone that are produced in the body when a person is highly stressed and anxious. This hormone is known to stimulate cravings and a person's appetite may be stimulated by an excess of glucocorticoids, which can result in weight gain. Emotional overeating may also be triggered by too much stress and this situation ends up becoming a health disorder. It is essential to manage stress levels in order to lose weight without exercise and more effectively. 

5. Increase Protein And Fiber Intake

Losing weight without exercising becomes easy when you make certain changes to your diet. Instead of following a hardcore diet plan, you can do a few things like increasing the amount of protein you eat in every meal and including lots of fiber in your meals as well. The protein will help you build muscle mass and keep you feeling full for longer while the fiber will help your digestion and make sure that your blood sugar levels remain balanced. Also know about the protein rich food for vegetarians.

6. Reduce Portion Size

Reducing portion sizes of every meal is a good way to lose weight without having to do much. By following a caloric deficit, you can lose the extra pounds and fat without exercising. The next time you plan your meals, make sure you eat a slightly lesser amount than you normally do. An important thing to remember while reducing portion sizes is to still consume balanced meals with all nutrients and food groups.

7. Practice Mindful Eating

Eating mindfully is an excellent method for weight management. Consuming meals mindfully may aid in the elimination of food cravings and the improvement of portion control. A person who wants to eat mindfully should eliminate any distractions from their environment, such as television, laptops, and reading materials. Eating at a table, paying attention to how the food tastes, and being mindful of the body's cues of fullness are all important habits to develop.

8. Try Taking Probiotics

Beneficial bacteria are known as probiotics, and they play an important role in digestion. Probiotics may have an effect on a person's weight, fat, muscle mass and mood, according to findings from a recent study that connects the function of the stomach and the brain. These bacteria use humans as their hosts and get their nourishment, including fiber, from the human diet. In response, the bacteria are beneficial to the gut as well as the overall health of the individual.

9. Follow A Timely Eating Routine

Eating at the same time everyday has many benefits. It helps your body follow a set pattern and regulates various bodily functions such as digestion, sleep and metabolism. Eating at the same time everyday also eliminates random cravings which will help you lose weight without working out.

10. Switch Out Your Plate For A Smaller Size

If you’re finding it hard to lose weight without dieting or you don’t want to stick to following a diet, a good way to reduce the quantity you eat is to eat on a smaller plate. This way you can fool your brain into believing that more food is being consumed if the dish being used is of a smaller size. Therefore, it is a good idea to consume unhealthy meals from smaller plates, since this will ultimately help you eat smaller portions and lesser calories while making you feel full. 

11. Chew Your Food Slowly

It takes some time for your brain to register the fact that you've eaten enough. By fully chewing your food, you will eat more slowly, which is related to reduced food intake, improved feelings of fullness, and lower portion sizes, which will automatically help you lose weight without exercise. It is possible that counting the number of times you chew each meal will be helpful in developing the habit of eating more slowly. Also read about benefits of dates for diabetes.


There are many methods for losing weight quickly without exercising as diet and exercise aren't only about losing weight. Regular exercise also helps to ease stress and anxiety and helps maintain good long term health. Some of the easiest ways to reduce weight without going on an extreme diet and doing killer workouts is to be active throughout the day and control the portion size of your meals. Portion control and dietary changes are a great way of losing excess fat. While there is no alternative to exercise in order to maintain health, these few suggestions might help you lose weight without doing much. Also know about random blood sugar normal range.


  1. How can I lose 20 pounds in a month without exercise?

Although it is possible to lose some weight without exercising, it is not viable to drop 20 pounds in a month without engaging in some kind of physical activity. You can still lose an appropriate amount of weight in one month if you stick to a diet with a calorie deficit, cut down on the portion sizes you eat, and do all of this while keeping a consistent intake of all of the necessary nutrients. Keeping a healthy routine, staying active and maintaining a consistent sleep cycle are all very helpful in the process of weight loss.

  1. How do you speed up weight loss?

Since weight loss is dependent on a lot of factors, there’s no one way to speed up the process of weight loss. However, you can lose weight fast by following a routine that consists of a regular workout schedule, a healthy and nutritious diet, sleeping on time and focusing on nutrition.

Book a Free Session


  • https://www.healthline.com/nutrition/11-ways-to-lose-weight-without-diet-or-exercise#TOC_TITLE_HDR_2
  • https://www.medicalnewstoday.com/articles/322780#cooking


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.