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Lose Weight Without Exercise – Our 10 best tips if you can’t work up a sweat!

photo of a healthy breakfast, important way to lose weight without exercise
Fitness & Nutrition Editor
Undine is currently studying fitness, health, and wellness to become a certified trainer. She writes articles for foodspring about nutrition and fitness. She also creates free food programs.

So you’d like to drop some weight, but have absolutely no interest in working out? Using our 10 tips, you’ll be able to reach your goals and lose weight without exercise no matter what.

Pack perte de poids avec Guide Minceur inclus
©foodspring

You have a goal for yourself and you’ll do just about anything to reach it—as long as it doesn’t involve a workout. Lucky for you, losing weight is 70% linked to nutrition and only 30% linked to physical activity. With our handy tips, you’ll be able to reach your goals—no treadmills involved. Our Shape All-Inclusive Pack is the ideal toolkit to get you started. It contains our Shape Guide, a diet program developed by our dietitians. 

Check out the Shape all-inclusive pack

How to lose weight without exercising

If you consider yourself allergic to working out, you’ll be happy to know that weight loss is 70% dependent on whether or not your diet is healthy. But most importantly, it’s important to maintain a calorie deficit. That doesn’t mean you should eat half as much as you normally do—you can’t survive like that! Rather, we recommend eating 300 to 500 fewer calories a day to ensure you reach your goals in a healthy way. Include larger amounts of low-calorie foods, like fruits and vegetables, so you don’t ever end up feeling deprived. And if you’re curious about low-carb weight loss, our article on the subject has all the information you need to know. 

Not sure how many calories you should be eating in a day to effectively reach your goals? No problem! Our free Body Check enables you to calculate your daily calorie requirements in just minutes, and gives you tips on how to adjust your diet to suit your daily physical activity and individual goals.

Take the body check now

Our 10 tips for losing weight, working out not required

It’s no secret that a healthy, balanced diet can help you drop pounds. But it’s not always enough on its own. Here are a few suggestions to help you make the changes you want to see.

1. Eat protein.

Protein takes your body longer to break down and digest and keeps you fuller for longer as a result. Not sure how much protein you should be eating? This article will tell you everything you need to know, especially if you’re a vegetarian or vegan!

Shake protéiné choco banane
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Our tip: Our delicious Shape Shake is packed with 24g of protein gives you 24 g of protein from healthy, happy cows. And it takes just seconds to prepare — perfect for whenever you’re craving a milkshake.

Discover our shape shakes

2. Sleep well.

Anyone who leaves work exhausted can probably admit to using snacking as a way to stay awake. The better your sleep, the less hungry you will feel at random times of the day. In general, try to get 7 to 8 hours of sleep per night. If you’re getting less than that, that may be your problem. 

3. Skip the processed snacks.

There’s absolutely nothing wrong with snacks. In fact, the right snacks, like satiating nuts and fiber-rich fruits, can actually help you reach your goals faster because they keep you full and satisfied for longer. However, processed snacks, like cake and chocolate, contain lots of refined sugar and simple carbohydrates that will undoubtedly make you hungry again in no time. And the worst part? These less satisfying snacks often have more calories than their nutrient-dense counterparts.

Our tip: If you love snacking, don’t think that you need to stop to reach your goals. Snack smartly instead by stashing healthy snacks like our Crunchy Fruits, Shakes, and Protein Bars in your pantry.

check out our snacks

4. Drink more water.

Even though we’re constantly reminded to drink 8 cups of water a day, plenty of people aren’t regularly drinking as much as they probably should. As a result, many people think they’re hungry, when they’re actually just thirsty. The next time your stomach is rumbling and your instinct is to grab a snack, try having a sip of water first.  

5. Cook your own food. 

With pre-made and processed foods, it’s not always clear what’s in them. In fact, many foods that seem healthy actually contain a bunch of added salt and sugar. But when you make a dish yourself, you know exactly what’s going into it. While it may not be the best way to lose weight, cooking more of your own food is one of the best ways to become more aware of your food intake: what and how much you’re eating. Not to mention, it can be really satisfying once you find recipes you like. Check out our stash of healthy recipes if you need inspiration.

a dish of meatballs in tomato sauce with a bowl of olives, a glass of water with lemon slice, and a tray of bread slices on the side
©foodspring

6. Prepare your meals in advance: The art of meal prep. 

If you’d rather not spend hours in the kitchen every single day, meal prep may be for you. If you’re not familiar with the concept, it’s when you take one day to prepare your meals for the entire week. It’s a lot of work on that one day, but it’ll make the rest of your week so much easier. And it’ll pretty much guarantee you always have healthy food on hand! That’s probably why so many people consider it one of the best ways to lose weight. 

7. Look for alternatives to your favorite recipes.

Eating healthier doesn’t mean giving up the food you love. There are plenty of more nutritious alternatives to many of our favorite delicacies, from waffles to brownies all the way to cookie dough! Check out our roundup of comfort foods with a healthy spin for these goodies and more (protein peanut butter cups, anyone?).

take a look at the recipe

A stack of protein peanut butter cups can help you lose weight without exercise

8. Set a goal.

You have to know what your goal is to be able to reach it. Even just writing it down can give you the boost you need to stick to your eating plan. 

9. Make a plan. 

A goal and no plan is like a diet and no caloric deficit. If you really want to see a difference without working out, it’s especially important to follow a plan to ensure you stay within the timeframe you’ve set for yourself. Even better, try keeping track of your progress. Once you see the changes start, you’ll have the strength to keep going. 

10. Find people with the same goal.

Sometimes it’s easier to stick to your plan if you know someone is going through it with you. If this is true for you, find a companion who’s as motivated as you are. It’ll be much easier to get through the tough spots with someone cheering you on, after all.

Our summary

  • It’s not impossible to drop pounds if you don’t exercise. With a balanced diet, you can totally reach your goals and not have to increase your physical activity.  
  • Sufficient sleep, water (at least 2 liters per day) and a strict plan will help you achieve your goal.
  • Find a friend to help with a similar goal. That’s twice as much motivation and half the chance of stopping along the way!
Article sources
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