If you want to reach your weight goal without exercising for hours, this article will show you how to lose weight fast without exercise.
To lose weight, you only need to maintain a calorie deficit. And you know what? You can maintain a deficit without exercising.
In fact, most exercises do not burn many calories. According to Harvard Health, someone who weighs 185 pounds only burns 133 calories, lifting weights for 30 minutes.
However, it is worth noting that many exercises elevate your metabolism for hours after the workout. In addition, exercise increases muscle mass, which in return boosts metabolism.
As you can see, exercise can aid weight. But it is not necessary. Regulating food intake is the easiest way to maintain a calorie deficit.
The strategies below will help you avoid overeating and maintain a calorie deficit. You can use this calculator to calculate your total daily caloric needs.
How to Lose Weight Fast Without Exercise
1. Eat with Smaller Plates
Whether you are eating a healthy or “unhealthy” meal, you can prevent overeating by using smaller plates.
Most of us have been trained to clean up our plates since childhood. If you use a big plate, you may continue to eat even after you are full, just to finish the food on your plate.
A review of different studies shows that doubling plate size can increase your food intake by 41 percent.
While some experts suggest using smaller plates only for unhealthy foods, it’s advisable to eat all your meals with smaller plates.
The same approach works with drinking glasses. If you want to increase your water intake, use bigger glasses.
2. Chew Food Slowly and Thoroughly
Fast-eaters tend to overeat. Eating fast hinders the release of hormones in your stomach that induce feelings of fullness, according to science daily.
Additionally, researchers say that slow-eaters are less likely to gain weight compared to fast-eaters.
You can avoid overeating by eating slowly and taking the time to chew food thoroughly.
For most people, this won’t come naturally, therefore, set “slow-eating reminders” before meals.
Chew light foods like rice 7-10 times and chew hard foods like meat 20 times or more.
3. Eat Plenty of High-Fiber Foods
Increasing fiber intake can help you lose weight fast without exercise. High-fiber meals aid weight loss by increasing satiety and controlling hunger.
Viscous fiber, a special fiber that forms a gel when it mixes with water is known to increase the time it takes your body to absorb nutrients and the time required to empty your bowels, effectively reducing your food intake and promoting satiety, according to research.
Foods such as oats, beans, cereals, oranges, Brussels sprouts, and asparagus are rich in viscous fibers.
If you are not getting enough fiber from your meals, take fiber supplements.
4. Increase Your Protein Intake
Do you know that protein has the highest thermic effect of all 3 macronutrients? This simply means that your body burns more calories when digesting protein than any other food.
Studies show that a protein-rich diet can increase your metabolic rate and promote the release of the satiety hormone, which helps keep you full for longer while curbing your cravings.
Follow a high-protein diet. Get 30 percent of your total daily calories from healthy protein foods such as chicken breasts, eggs, lean meat, fish, beans, lentils, almonds, and quinoa.
5. Take Enough Calcium
According to this study, taking adequate amounts of calcium can help you lose weight fast without exercise.
Get your calcium from natural sources such as dairy products, tofu, leafy green vegetables, nuts, and sardines.
In this 12-week study, calcium and vitamin D3 supplementation helped obese students with very low-calcium consumption reduce visceral fat.
6. Always Stay Hydrated
Drinking lots of water is one of the easiest ways to lose weight fast without exercise. Water prevents overeating by increasing fullness and reducing cravings.
According to this study, adults who drank half a liter (17oz) of water before eating consumed fewer calories and reduced their appetite.
In addition to curbing your hunger, increased intake of water can also speed up your metabolism.
You can increase water intake by:
- Carrying a refillable water bottle with you everywhere you go
- Eating fruits and veggies with high water content
- Setting “drink-water reminders” throughout the day
- Using big drinking glasses
7. Stop Buying Junk Food
You have to avoid junk food if you want to lose weight fast without exercise. Your first step should be to remove all the unhealthy foods from your house.
Then stock up your fridge with healthy whole foods.
Note that most people do not plan to buy junk food until they are at the junk food aisle in the supermarket. Therefore, avoid the junk food aisle when you go shopping.
It is also advisable to go shopping when you are full. It helps reduce chances of buying junk food.
8. Start managing your stress
When you are stressed, your body produces a lot of cortisol. High cortisol levels have been linked to increased appetite and junk food cravings.
You may even gain cortisol belly fat if your cortisol levels stay elevated for a long duration.
Give yourself enough time to relax, engage in pleasurable activities, and try yoga, meditation or speak with someone you can trust if you have issues weighing you down.
9. Sleep for 7-8 hours every night
Sleep deprivation can lead to weight gain.
Lack of sleep increases ghrelin levels. Ghrelin is a hormone that controls hunger. High ghrelin levels contribute to increased appetite and fat gain.
Lack of sleep can also reduce your body’s ability to break down sugar into energy. This in return, reduces your satisfaction after eating.
Sleep deprivation for prolonged periods can increase the risk of obesity, high blood pressure, and type 2 diabetes, according to some studies.
Make sure to get enough quality sleep every night. Aim for 7-8 hours of deep sleep.
10. Supplement with Probiotics
Taking probiotics can aid weight loss by improving your gut health. Your body digests food better and absorbs more nutrients when your gut is healthy.
According to some studies, probiotics that contain Lactobacillus gasseri can inhibit the absorption of fat from food, which significantly reduces the amount of food converted into fat.
11. Reduce Sugar Consumption
It is important to cut back on the sugar if you want to lose weight fast without exercise. Avoid both refined and unrefined sugar.
Almost all processed foods contain high amounts of sugar especially baked goods, cakes, cookies, bread, candies, and sauces.
You can swap table sugar for natural sweeteners such as raw honey. But remember to consume in moderation. Alternatively, you can quit sugar cold turkey.
Also, try to substitute processed carbs for natural, complex carbs that supply slow and steady energy to your body without spiking your blood sugar.
12. Become a Mindful Eater
When was the last time you were present at the dining table?
Multitasking has led us to eat while working or browsing social media. Unfortunately, this mindless eating behavior leads to overeating or binge eating.
Research shows that mindful eating can improve your eating habits and promote weight loss.
When it is time to eat, focus on your meal alone and remember to chew food slowly. Turn off the TV and avoid using your phone.
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