Want to get skinny fast but not a fan of sweating it out at the gym for hours?
Want to get fit without exercise and lose weight naturally?
You’re not alone.
When it comes to losing weight, the thought of having to spend hours on the treadmill to get those last few extra pounds off isn’t super appealing for most of us.
So how can we lose weight without exercise?
Is it even possible?
Are there specific diet and lifestyle hacks we can learn so we can create the body we want without having to do yet another 10 crunches?
The good news?
It’s totally possible to lose weight without exercising!
The saying that “abs aren’t made in the gym, they’re made in the kitchen” holds more truth than many of us realize.
And trust us, there’s a lot more going on in the kitchen than just what’s being put on our plates, too.
In this article we’ll reveal how to lose weight fast without working out. We’ll share the easiest way to lose weight, how to lose weight naturally and how to get fit without exercise.
And for those of you that love exercising anyways (yay!) — consider this bonus material to accelerate your weight loss in combination with your exercise routine.
Let’s dive in!
One of the easiest ways to lose weight is to change our eating habits.
It’s not only what we’re eating, it’s how we’re eating.
If we want to lose weight fast, the most powerful thing we can do is to set up our eating habits for success.
How Can I Lose Weight Naturally?
Start by becoming more mindful when you eat.
Here are our top strategies to set the foundation to lose weight fast.
17 Proven ways to lose weight without exercise
1. Chew thoroughly and slow down
By taking the time to chew your food, you’re allowing yourself time to slow down and actually connect with what you’re eating.
Oftentimes when we’re having unhealthy foods, we’re not even being conscious of what we’re putting into our bodies. We’re so intent on shoveling in our next bite that we haven’t even taken time to enjoy and savor what’s already in our mouth.
Slowing down allows us to become more present to what we’re eating — and how it makes us feel.
Practice getting into the habit of counting the number of times you chew (aim for 30 chews per bite!). Make sure you completely swallow your first bite before getting another.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters. Fast eaters are also much more likely to be obese.
2. Eat without distraction
This means that if you’re chewing you shouldn’t be scrolling!
Whether it’s being on your phone or sitting in front of the TV, eating when you’re distracted is never a good idea.
If we’re not present to what we’re eating, we’re likely to overeat (not to mention be eating things that aren’t good for us).
One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting.
What’s more, being absent-minded during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present.
If you’re regularly eating meals in front of the TV or on your phone, you’re likely eating a lot more than you realize. These extra calories add up and have a massive impact on your weight in the long term.
3. Drink lots of water!
Always feeling hungry?
Chances are you’re likely more dehydrated than needing actual food.
Shoot for 3 liters of water a day. Drink at least a third of this in the morning, soon after you wake up.
While you’ve been sleeping, your body has been working all night to restore and repair your cells. When you wake up, it’s already dehydrated from all the work it’s been doing while you slept.
Always have your water bottle on hand and make sure you’re sipping regularly throughout the day. You can get a 1L bottle, and by the end of the day you should have refilled and emptied it 3 times.
Drink more prior to meals, but avoid drinking too much water when you’re actually eating.
Having water in your stomach subdues the digestive enzymes your stomach makes when you’re eating food, so it’s always best to be drinking a lot of water before you eat rather than during the actual meal.
4. Get a good night’s sleep
Have you ever noticed that when you’re sleepy, you tend to eat more?
Your observation is backed by science.
A lack of sleep disrupts our appetite-regulating hormones, leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed. When these hormones fluctuate it increases our hunger and cravings for unhealthy food.
What’s more, chronic sleep deprivation and stress can increase your risk of several diseases, including type 2 diabetes and obesity.
When it comes to health and weight loss, one of the biggest things people underestimate is the importance of getting a solid night’s sleep.
Want to lose weight naturally?
Getting a good night’s sleep is the first place to start!
5. Check in with your emotional state before you eat
It’s your lunch break.
You sit down with the lunch you packed from the leftovers of last night’s dinner. You have half an hour to finish your meal, but your head’s still in the meeting you had with a colleague this morning.
Are you stressed? Distracted? Rushed? Relaxed?
Whatever your mental state, it will affect how your body digests the food. (Not to mention how much you eat.)
Taking a minute to check in with yourself before you eat can have a huge impact on what you eat and how much.
It’s not uncommon for us to use food as a distraction.
Have you ever eaten to “take your mind off things?”
It’s interesting because when we do this, that’s what’s literally happening.
When we eat, blood flow is directed away from our brain to wherever it’s needed: in this case, our digestive system.
Thus, when we “emotional eat” we’re literally redirecting our body’s focus away from our minds and into our stomachs.
So you’ve got the foundation to losing weight fast.
How Can I Get Fit Without Exercising?
The next step: what’s on your plate.
When it comes to losing weight without exercise, the most important thing people often underestimate is the power of your diet.
In his transformational nutritional program, WildFit, creator Eric Edmeades explains how 90% of our body shape is determined by what we eat. It’s only after our nutrition is in place that exercise can only come into play.
90% of our body shape — that’s huge.
So for those of you that want to get a skinny fast but aren’t into the gym scene — don’t sweat it!
Here are our top tips on how you can tweak your diet to lose weight fast without working out.
6. Eat more leafy greens, fruits and vegetables!
Ever heard that you should be eating more fruits and vegetables?
It’s good advice for a reason.
Fruits and vegetables are the highest nutrient per calorie whole food. They’re chocked full of vitamins, minerals and other key nutrients our body’s need to perform at their highest level.
FRUITS AND VEGETABLES DO NOT FIGHT DISEASE; IT IS THEIR ABSENCE THAT CAUSES IT.
— ERIC EDMEADES, AUTHOR OF MINDVALLEY’S WILDFIT PROGRAM
As Eric describes in his Masterclass, “people are massively overfed, and yet they are still malnourished.”
So make sure you always have plenty of fruits or vegetables on your plate (or cup) in some form at every meal.
Also make sure to start your day off with fruits. Eric explains how getting water from fruit (alkajazar) in the past was a signal to our body to eat.
Fruits are also the quickest food to digest, and we always want to be eating from the fastest digesting food to the longest to prevent stomach upset.
And if you’re looking for more ways to incorporate fruits and vegetables into your diet to lose weight fast, make sure to check out Eric’s masterclass on The Evolution of Health and Fitness.
7. Eat lots of healthy fats
You’re trying to lose weight, so you should be avoiding fat in your diet as much as possible, right?
Fats are an important part of a well-balanced diet and our body needs fat to function and perform optimally.
There are the fats that we want to avoid — those from unhealthy foods or saturated or hydrogenated fats.
But then there’s the good kind of fats that we want to make sure we’re having lots of.
Avocados, macadamia nuts and anything coconut are great ways to make sure we always feel satiated while packing our plate full of nutritious fats that will only speed up our weight loss.
Protein has a powerful effect on your appetite and is a key player in losing weight without exercising.
Protein can make you feel more full, less hungry and help you eat less calories.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day. The participants lost on average of 11 pounds over 12 weeks without intentionally restricting any foods.
Try adding a tablespoon of chia seeds or hemp seeds to your morning smoothie.
Greek yogurt, lentils, quinoa and almonds are other great sources of protein.
Eating fiber-rich foods can also help you lose weight without having to exercise.
Foods that are high in fiber help you feel more satiated and help keep you feeling full longer.
Viscous fiber is only found in plant foods. Some of our favorites include beans, Brussels sprouts, asparagus, oranges and flax seeds.
10. Eat foods high in probiotics
Probiotics are the helpful bacteria that keep our gut healthy.
Our microbiome is key in regulating not only our digestion, but affects the health of every other aspect in our body.
Want to get fit without exercise?
Probiotics are a great place to start.
And the best way to get probiotics is through fermented foods. Some of our favourites include:
Many of the store-bought versions of these foods can have added sugar though, so make sure you keep an eye out to get those without.
This brings us to our next point…
11. Ditch the sugar and reduce carbohydrates
If we’re eating a diet high in sugar and carbs, our body gets used to burning the glycogen stores (the storage form of glucose from carbohydrates) for energy instead of fat.
If our goal is to lose weight, we obviously want our body to be burning our fat stores.
Want to lose 30 pounds without exercise?
Start by eliminating or reducing the amount of sugar and carbs in your diet.
Okay, so you’ve set the foundation with your healthy eating habits and what you’re putting on your plate is all of the good stuff.
These bonus tips will help you to lose weight even faster without exercising:
12. Use different size plates to help with portion control
The typical food plate is larger today than it was a few decades ago.
And if the plate to fill is larger, we’re more likely to add more food than we really need to fill it up. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity.
But, we can use different size plates to our advantage.
Allow yourself to have a full sized plate for salads and vegetables, a medium sized plate for fiber or protein, and the smallest plate for unhealthy foods.
13. Store unhealthy foods out of sight
The old adage, “out of sight out of mind” holds some weight here.
It’s 4 o’clock — you just got home from work and you’re hungry.
You see a bowl of apples on the counter, a jar of almonds on the table and open the fridge to see a couple green smoothies on the top shelf.
You’re more likely to grab whatever’s in front of you rather than having to go rifle through cupboards and find something else. So make sure that you have plenty of healthy options within easy grabbing height!
Keep less healthy foods tucked away in high cupboards, but have healthy foods out on display and easy to grab.
14. Eat sitting and in a well lit area
If you’re standing up and feeling rushed when you eat, you’re less likely to be conscious of what you’re actually eating. Sitting down at a table rather than standing at the counter allows our body to go into the parasympathetic, or relaxed state.
Your body is then able to better divert blood flow to where it’s needed (your stomach).
This will also help with your digestion.
Similarly, having our plate well lit allows us to be more aware of what we’re actually eating.
15. Keep a food journal or use a food tracking app
Writing down what you eat is a great exercise to help keep you accountable.
More importantly, make sure to record how you feel after you eat. (1 hour after, the day after).
How did that large slice of cheesy pizza make me feel an hour afterwards?
Did I feel tired and bloated, or light and energetic?
What about the avocado and nut salad?
If we become more conscious of how we feel after what we eat, we’ll naturally start seeking out the foods that make our bodies feel good.
16. Embrace preparing food
Have you ever found that after spending hours in the kitchen preparing a big meal, that when you do finally sit down to eat you’re hardy even hungry?
Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without exercising.
It’s not surprising that researchers are increasingly linking weight gain and obesity to poor cooking skills.
And another way to lose weight without exercise?
How often have you grabbed a muffin or a donut mid-afternoon when you felt the munchies coming on?
If you had a protein smoothie, some cut up veggies or a bag of nuts with you then you’d be less likely to grab unhealthy food out of convenience simply because you didn’t think ahead to prepare something ahead of time.
At the end of the day…
There’s definitely a bunch of things you can do to lose weight without exercise.
Whether you want to lose weight in college, get skinny fast, or lose 20 pounds in 30 days, the strategies above will set you on the right track.
But remember, there is no quick, short-term solution for losing weight.
It’s only in practicing mindful lifestyle habits day in and day out that we’ll see real, lasting success in whatever our health goals are.
We shouldn’t be solely focused on looking a certain way, but rather what our bodies and minds can do if we’re in a healthier state to serve.
By consciously practicing how you eat and what you eat, you’re creating the foundation to become your most powerful self.
‘DIET’ DOES NOT MEAN ‘TEMPORARY ALTERATION OF YOUR LIFE FOR SHORT-TERM GAIN,’ IT MEANS ‘WAY OF LIFE.’
— ERIC EDMEADES, AUTHOR OF MINDVALLEY’S WILDFIT PROGRAM
What are the top strategies you’re going to start doing to lose weight fast without exercising? What changes in your diet are you going to make? We’d love to hear! Let us know if the comments below!