How to Lose Weight Without Exercise

Weight usually decreases when the body burns more calories than it takes in. That means you have to burn or reduce the amount of calories you eat through meals and snacks. Many people cut calories from their diet and burn calories through exercise to lose weight. Regular exercise is very effective for weight loss, but this is not practical for many people due to health reasons, limited time or no interest. However, research shows that when it comes to weight loss, diet is more important than exercise. ^{[1] X Trusted Source Mayo Clinic Go to the source} You can reduce your calorie intake by adjusting your diet more easily than burning calories through exercise. A few changes to your diet and lifestyle can help you lose weight safely and effectively without a workout plan.

Table of Contents

Adjust your diet to lose weight

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Calculate calories. Weight loss programs often require you to adjust your total calorie intake. Counting calories and paying attention to your food intake can help you lose weight. Normally, you will need to cut about 500-750 calories per day to lose 0.5-1kg per week. ^{[2] X Research Source}

Determine how many calories you can cut in your daily diet by calculating in advance how many calories you should consume each day. You can do this by searching for an online calorie calculator, and then entering your weight, height, age, and activity level to calculate the right calories for you. Everyone’s body is different, so it’s best to enter your own information.
Don’t consume less than 1200 calories per day. Diets that are too low in calories can put you at risk of malnutrition because you’re not eating enough foods to get the vitamins, minerals and protein you need each day. ^{[3] X Trusted Source Mayo Clinic Go to Source}

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Note that your weight is a balance. Calorie intake is only part of the balance. The fast weight loss regimen promises that by counting carbohydrates or eating a lot of grapefruit, your weight will drop; However, for weight loss, calories are an important part. That means you will lose weight when you burn more calories than you consume. You can do this by reducing calories from food and drink and promoting the burning of calories while exercising. ^{[4] X Trusted Source Mayo Clinic Go to Source}

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Write a meal plan. If you don’t want to exercise to burn calories, you must cut calories in your diet to lose weight. Writing a meal plan can help you keep track of all your meals and snacks and ensure you stick to your pre-determined calorie intake. Besides, you remember to apply some eating methods to feel full for longer.

Take the time to write down all your meals, snacks, and drinks for a few days or a week.
Divide calories for each meal. For example, 300 calories for breakfast, two large 500-calorie meals, and one or two 100-calorie snacks. This will help you choose the right foods for meals and snacks throughout the day.
Choose foods from the five food groups for most days. Review your eating plan to make sure you’re getting the right amount of fruits, vegetables, whole grains, low-fat protein, and dairy products.
Planning your main meals and snacks in advance will help you avoid eating undernourished in a hurry.
Have a snack ready and put it somewhere convenient like the fridge, car, backpack or bag.

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Establish a balanced diet. A calorie-controlled diet that includes the five food groups is a good foundation for healthy weight loss. ^{[5] X Trusted Source Mayo Clinic Go to Source} You should add the following foods to your daily diet:

Vegetable. These foods can keep you full for longer, but are low in calories and fat. Vegetables and fruits not only help you have a slim waist but also contain many vitamins, minerals, fiber and antioxidants needed to maintain long-term health. ^{[6] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} Your main meals should include half a fruit and/or vegetable.
Low-fat protein. Poultry, eggs, pork, lean beef, legumes, dairy products and tofu are good sources of low-fat protein. Protein keeps you fuller longer and curbs your appetite. ^{[7] X Source of Research} Add 85-115g of protein to each meal – about the size of a deck of cards.
100% whole grain. Whole grains are rich in fiber and contain vitamins and minerals. ^{[8] X Research Source} Quinoa, oats, brown rice, millet, pasta and 100% whole grain bread are just a few names you can add to your diet. This food group should only make up about 1/2 cup or 30g in the main meal.

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Choose healthy snacks. Adding 1-2 low-calorie snacks is very suitable when you want to lose weight. Snacks often support your weight loss process. ^{[9] X Trusted Source Mayo Clinic Go to Source}

Eating extra meals is appropriate when you have to wait 5-6 hours between main meals. Sometimes, having nothing to eat for a long time makes it difficult to eat according to the plan or set portions because you are so hungry. ^{[10] X Trusted Source Mayo Clinic Go to Source}
Snacks in a weight loss diet also need to be calorie controlled. Prepare a snack that has about 100-200 calories. ^{[11] X Trusted Source Mayo Clinic Go to Source}
A healthy snack includes 1/4 cup of nuts, 1 can of Greek yogurt, 1 hard-boiled egg or celery, and peanut butter.

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Choose healthy cooking methods. Don’t ruin your great goal with poor preparation. Cooking methods that use a lot of oil, butter, or greasy sauces or condiments can slow or slow weight loss. ^{[12] X Trusted Source American Heart Association Go to Source}

Try methods that use little or no oil, such as steaming, baking, stewing, roasting, or blanching.
Switch to extra virgin olive oil or canola oil. When used as a substitute for saturated fats (such as butter), monounsaturated fats can help improve blood cholesterol levels, reducing the risk of cardiovascular disease and obesity. ^{[13] X Trusted Source American Heart Association Go to Source}
Avoid cooking methods like deep frying or sautéing. In addition, you also need to avoid methods that use a lot of butter, oil or margarine.

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Hydrate the body. Drinking plenty of water is also an important part of the weight loss process. Most thirst feels like hunger and makes you crave food. Drinking plenty of water also helps avoid this confusion and accelerates weight loss. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Aim to drink about 2 liters of water or 8 glasses of water per day. This is general advice but appropriate to try. ^{[15] X Trusted Source Mayo Clinic Go to Source}
Waters that count towards your daily goal include: plain water, flavored water without sugar, tea and coffee without cream or sugar.

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Give up alcohol and sugary drinks. Both alcoholic and high-sugar drinks contain large amounts of calories that can interfere with your weight loss plan. You’re better off quitting both of these drinks if you want to continue to lose weight. ^{[16] X Research Source}

High-sugar drinks to avoid include: carbonated soft drinks, sugared tea, sweetened coffee, sports drinks and fruit juices.
The maximum amount of alcohol that can be drunk daily for women is no more than one drink and for men is no more than two drinks. Again, if you want to continue to lose weight, you need to give up alcohol. ^{[17] X Research Source}

Maintain weight loss

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Check your weight once or twice a week. Tracking your progress is important when you want to lose weight. When you weigh yourself regularly, you’ll know how effective your weight loss regimen is and consider adjustments (if needed).

Note, safe weight loss is when you lose 0.5-1kg per week. Be patient with your plan. Thus, you will maintain a slow but steady weight loss regime in the long run. ^{[18] X Trusted Source Mayo Clinic Go to Source}
For accurate results, it’s best to weigh yourself at the same time, on the same day of the week, and with the same clothes (or no clothes).
If your weight loss results don’t change or you start to gain weight, check your eating plan and food diary again to see if you can still cut extra calories for weight loss.

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Find a support group. Having friends, family or colleagues to support you throughout your weight loss journey will help you stay motivated and maintain long-term results. ^{[19] X Trusted Source American Psychpogical Association Go to the source} Build a support group to help you complete your plan.

Notice if any of your acquaintances want to lose weight. Most people find it easier to overcome a group weight loss challenge.
You can also try finding an online support group or a weekly or monthly meeting.
Seek the support of an experienced nutritionist; Experts can tailor your meals and provide ongoing support.

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Reward yourself. When there is an incentive and incentive reward after each time you complete a weight loss goal, you will be more motivated to complete the plan. Plan something that excites you every time you reach your goal. The ideas are as follows:

Buy new shoes or new clothes.
Join a recreational sport session like gpf or your favorite sport.
Relaxing massage or skin treatment at the spa.
Avoid food-related rewards as this can throw you back into old habits that aren’t conducive to weight loss.

Lifestyle changes to lose weight

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Write a food diary. When you write down the information about meals, snacks and drinks, you will be more motivated to lose weight. What’s more, people who keep a food diary often lose weight more effectively and maintain the results for a longer time than people who don’t track their eating.

You can also buy a diary or download a food diary app. Stay tuned for as many days as possible. Again, it’s easier to stay on track to lose weight and stick to your eating plan when you regularly keep a food diary.
Keep a food diary. This is a useful source of information for assessing the effectiveness of the diet on weight loss.

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Get enough sleep. You should sleep 7 to 9 hours a night for good physical and mental health. ^{[20] X Research Source} In addition, getting enough sleep is also important for weight loss. Research shows that people who sleep less than 6 or 7 hours a night or don’t sleep well are more likely to gain weight than people who get enough sleep. ^{[21] X Trusted Source Mayo Clinic Go to Source}

Bed early. If you have to get up early, go to bed early to increase your total sleep time.
To avoid distractions and get a good night’s sleep, you should remove all electrical devices such as phones, tablets or computers from the bedroom.
Personal hygiene before bed to ensure you have a good night’s sleep.

Advice

Although weight loss is about burning more calories in your body than you take in, it’s important that calories come from a balanced diet. Make sure your body is getting enough carbohydrates, protein, and fat to get enough nutrients.
Always carry a water bottle with you. Thus, you will drink water as a must and gradually form good habits.
Don’t skip breakfast! This is a great source of kickstarting your body in the morning, stimulating your metabolism and getting you ready for the day.
When you feel hungry, drink water until your hunger is over. Usually, the feeling of hunger is caused by a lack of water. Water has no calories so it won’t affect your diet plan. Water also aids in weight loss.
Drink water before meals to reduce hunger.

Warning

Avoid skipping meals altogether, especially breakfast. You may think that this is a more effective way to lose weight because the body does not have food, but the reality is quite the opposite. Skipping meals is not good for your health and can also make you gain more weight.

Steps

Adjust your diet to lose weight

Maintain weight loss

Lifestyle changes to lose weight

Advice

Warning

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