LIFESTYLE & COMMUNITY

How To Lose Weight Effectively Without Exercise: 7 Practical Tips From Nutritionists

Date July 10, 2018

You've probably heard that the most effective strategy for weight loss has to include both diet and exercise. When these two go hand in hand, you will lose weight faster – there’s no arguing with that. But what if you can’t exercise? Maybe, you really don’t have the time for it, or your doctor told you to limit physical activity… Can diet alone help you reach your weight goals?

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Losing weight without exercise may be a slow process. But if you stay committed to your goal, there’s a reason for you to try this diet-only approach. Below, we list a few tips to get started.

READ ALSO: 9 Possible Reasons Why Your Weight Loss Efforts Aren't Paying Off

7 tips on how to lose weight without exercise

1. Cut out excess calories

First, you have to figure out how many calories you should be eating. This amount depends on your age, gender, and activity level. Once you’ve determined the recommended amount of calories, stay within this limit. A food diary or a calorie-tracking app can help you with that.

2. Drink enough water

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The importance of staying hydrated for effective weight loss can’t be stressed enough. If you’re dehydrated, your metabolism slows down. Also, when your body craves water, your brain may misinterpret it as hunger and make you eat, when what you actually need is a drink.

The average amount of water an adult needs to drink a day is eight 8 oz. glasses. And this is just plain water, not considering other drinks and sources of fluids you consume throughout the day.

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Drinking plain water may not sound too exciting, so you can flavor it with citrus fruits or berries to make it more palatable. Here’s another tip: carry a bottle of water with you to sip it throughout the day instead of gulping down a few glasses in one go, desperately trying to meet your norm.

3. Cut out sodas and other sugary drinks

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It’s easy to underestimate the number of excess calories you consume by drinking sodas and other sugary drinks. If you check the label of your favorite soda, you’ll be surprised to learn just how much sugar it contains! Try to avoid beverages high in sugar, or at least limit them to a minimum. Also, don’t add sugar to tea and coffee.

READ ALSO: 10 Possible Causes Of Being Hungry All The Time

4. Get enough sleep

A lack of sleep can hamper your weight loss efforts in many ways. If you’re chronically sleep-deprived, your metabolism slows down. Also, sleep deprivation can seriously mess up your hunger and satiety hormones. When you aren’t getting enough sleep, you’re more likely to crave sugary and fatty foods and give in to these cravings. To avoid these and other ill effects of sleep deprivation, aim to get 8 hours of quality shut-eye every night.

5. Limit fast carbs

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Fast carbs cause fast spikes in your blood sugar levels and lead to weight gain, unlike slow carbs. Two common examples of fast carbs are refined grains and refined sugars – try to limit these as much as possible.

6. Eat a variety of fruits and vegetables

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When it comes to weight loss, fruits and non-starchy vegetables are your friends. Include veggies into every meal, and eat fruits or berries for dessert.

7. Practice mindful eating

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It’s not just what you eat – it’s how you eat it. Avoid any distractions, such as your phone or a TV, when eating. Chew food slowly and thoroughly, appreciating every bite. Eat meals from smaller plates that contrast with the food in color. Enjoy the taste, texture, and smell of the food. And listen to your body when it signals that you’ve eaten enough.

Source: PopSugar, Fitwirr, The Telegraph

READ ALSO: 6 Effective Ways To Stop Sugar Cravings For Good


This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

Tips Exercise