I know that sticking to a strict workout plan can be difficult, especially when you have a hectic work schedule. Now, nutrition and exercise are essential for staying in shape. So, if you can’t balance both things, here is how to lose weight without working out.

Lose Weight Without Working Out - salad versus donuts

When should you consider losing weight without working out?

We all have heard people saying that the ideal way of losing weight is through eating right and exercising. It’s true, and it sounds great, but it isn’t easy for everybody.

Extra physical activity to lose weight isn’t simply the option for some people. Honestly, losing weight when you have physical limitations is possible. You only need to plan things out properly.

There are many reasons to lose weight without heavy workouts in the gym. Below are some of them:

Health conditions like arthritis, fibromyalgia, or diabetes
An existing injury that prohibits you from working out
If you are getting ready for surgery (any body part), the doctor wants you to lose weight, but you can’t work out because of extreme pain in that particular body part
You simply don’t like working out, or you don’t have the time for it

The truth about weight loss and exercise

Exercise helps the body burn calories efficiently. Thus, combining it with the proper diet is the best weight-loss recipe. When you work out, you can burn calories more efficiently because that’s when your metabolism speeds up.

So, when there’s no exercise, your metabolism will slow down, thus, lengthening your weight loss journey. It’s not bad because gradually losing weight will help you maintain that weight better than a rapid weight loss journey. So, how should you plan things out?

Here is an awesome video that explains the science of weight loss:

How to plan a weight loss journey without exercise?

The quick answer to this question is that you should think about it long-term. Set realistic and achievable goals. For instance, start by setting a goal of losing a tenth of your body weight in six months.

If you are weighing 180 pounds, that’d be 18 pounds in six months for you. Now, losing weight without exercise means eating in a caloric deficit. So, cut down on the calories, but always make sure that you eat highly nourishing foods.

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Tips to lose weight without working out

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Have patience

Patience is probably an essential quality you’ll need throughout your weight loss journey because, trust me, it is the ultimate test of your patience. Even when you’re exercising, shedding a particular number of pounds in a limited time is challenging.

Since you’re not working out, you need to realize and accept that it’ll take you longer, and there will be many setbacks.

Increase your protein intake

Lose Weight Without Working Out - protiens

Although a healthy mix of all macronutrients is essential, consuming protein-rich foods will keep you filled up and energized. Apart from that, keeping your protein intake high will also prevent muscle loss during weight loss.

Around 25-30 grams of protein per meal is more than sufficient. It’s also better than consuming a lot of protein at once. Although the existing daily protein allowance ranges from 10-35% of your total calorie intake, you can hike it up a bit during weight loss.

Protein-rich foods and supplements

Chicken breast: 27 grams of protein in 100 grams
Egg whites: 11 grams of protein in 100 grams
Canned tuna: 25 grams of protein in 100 grams
Whey protein: 20-27 grams of protein in one scoop, which is approximately 30-32 grams (protein content and scoop size vary from product to product)

Get enough sleep

This part would be significant for those who don’t get enough sleep. If you’re not getting enough sleep, let your weight loss goals be the reason you get more sleep. We need adequate sleep time because it helps in regulating hunger-related hormones.

When you haven’t slept much, your body will signal that it is hungrier than usual, thus, making you eat more. It will also increase your cortisol level, which is a stress-related hormone that triggers your body to hold on to the fat.

All in all, not getting enough sleep has many downsides to it. Most of all, it will distract you from your weight loss goals. Ideally, adults need a proper 7-8 hour sleep time.

Stay hydrated

Just like how protein keeps you filled up, so will water. You might’ve heard that drinking water after a meal reduces hunger, which is true. Although it’s not healthy, that’s for another day.

The point is that water fills you up and replaces post-meal beverages like a smoothie or soda, which are sugary and high in calories.

Ways to always stay hydrated

Always carry a water bottle with you
Drink 2-3 cups of water after waking up and 1-2 cups before bed
Set goals to finish a certain amount of water in said hours

Tip: If you are working at home or the office, make sure that you always get up and refill your water bottle. This way, you are not only increasing your water intake, but you’re also increasing your daily steps, which will aid your weight loss journey.

Keep a watch on your meal portions

In the USA and restaurants worldwide, people are often served meals that they can’t even finish in one sitting. Yet, they do, which leads to overeating.

So, according to the math, eating only half of what you’re served will do just the job. There’s nothing wrong with taking the leftovers to your home.

Make small changes

Playing with your plates and portions can be a great weight loss strategy. You can experiment by using smaller plates for your dinner.

Similarly, you can also use small dinner plates for proteins and grains while using the large plates for the green leafy veggies.

Tip: Track what you eat. You will get a clear idea of your daily macronutrient intake, which will also help you understand where you need to cut your calories.

Increase your fiber intake

Staying hydrated and eating high-fiber foods is the perfect weight loss combination. Fiber is what helps you fill up, thus, resulting in making you stay full longer. Fruits and veggies are the best sources of fiber. So, make sure to eat more of them throughout the day.

The recommended daily fiber intake is around 38 grams for men and 25 grams for women. Sadly, most people in the USA fail even to get 10 grams of fiber daily.

Foods that are high in fiber

Broccoli: 2.6 grams in 100 grams
Avocados: 6.7 grams in 100 grams
Apples: 3.2 grams in 100 grams
Nuts: 8 grams in 100 grams
Potatoes: 2.2 grams in 100 grams

Tip: Start replacing the calorie-dense foods (which are also low in nutrients) with fruits and veggies since they’ll help you cut down and also increase fiber. Increase water intake with fiber intake to avoid constipation.

Keep junk foods away and healthy foods closer to you

There are so many moments in the day when we can’t resist ourselves from snacking upon any edible thing we see near us.

It could be anything in the fridge. It could also be the packet of crisps or the box of cookies next to you.

It is a trap. Please realize that the desire to fulfill these cravings is only natural, and it’s simply not the best time for you to act upon those urges.

So, fill the fridge with healthier alternatives like chopped fruit or veggies. You can always snack on those!

Focus on eating while eating

The key is to eat without distractions. Here is my question for you.

Think about the previous few meals that you ate, and try to recall what you were doing while eating.

Were you reading a book, watching Netflix, or were you driving while eating? The problem with these habits is that you will end up overeating if you don’t focus on eating.

So, keep the phone away, switch off the TV, and stop whatever else you do while eating. Eat slowly, and savor every bite of what you’re eating. It is called mindful eating, and it is something everybody should practice, as it will aid in weight loss.

Try not to get stressed

Life gets highly stressful at times, especially during a pandemic. Stress is bad for the body, as it makes it produce more cortisol.

It will influence your hunger and cravings, thus, ultimately leading to weight gain. So, try reducing stress by meditation, therapy, and other valuable methods.

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Some extra tips to lose weight without exercise

With the things mentioned above, following these tips will surely go a long way in reducing weight when you cannot exercise.

Regularly track weight, as it will help you decide where to make changes
Avoid sugar
Take care of your digestive health by increasing fermented foods and taking probiotic supplements
Eat healthy fats
Reduce red meat intake
Reduce alcohol intake
Stay consistent, and don’t cheat on your diet too often!

Final words

It’s okay if you cannot work out for any given reason. Also, if your doctor has told you to limit the exercise, it’s better to stick to that. But, including some movement and sneaking some steps in during your weight loss journey will be highly beneficial.

There are many ways to include minimal physical activity into your daily routine. For instance, you can walk a certain number of steps daily. You can also walk while you’re on a call.

If you are simply not in a mood to exercise, try new things, and think about the physical activities that aren’t boring for you. It could be cycling, swimming, or lifting weights in the gym. Everything gives a great adrenaline rush!