14 Quick and Easy Tips to Lose Weight Without Exercise

So you know you need to lose weight, but the thought of having to exercise does not appeal to you. Maybe you can’t find the time to start an exercise program.

You can barely get everything done in a day’s time. Where are you going to find the time to add exercise to your schedule?

No Exercise Weight

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How to Lose Weight Without Exercise

There is no need to let exercise keep you from losing the weight that will give you confidence and restore your health. I have seen many people lose 50+ pounds with no regular planned activity.

While exercise can help you lose weight, if you look at the amount of exercise it takes to burn 500 calories, you find it is a whole lot easier to eat 500 fewer calories.

If you start looking at everything you eat as minutes of exercise, it can be a real eye-opener.

Eating 500 calories can take an hour plus to walk off, but if you are willing to limit your caloric intake, you can shed pounds without regular exercise.

Want to lose weight without exercise? Try these simple life-changing tips that can help you lose weight without exercise.

Control Your Portions

one of the best ways to control portions is to eat from a small plate. A small plate will hold less food but will give the feeling of having a complete meal.

Portion control will allow you to eat almost anything you want. You just have to make sure you know how many calories are in what you are eating.

Eat Vegetables and Lean Protein First

Lose weight no exercise

The healthy stuff will fill you up before you can get to the sweets or high-fat foods.

Drink 8 Glasses of Water

Not only will drinking water keep you hydrated, but it will also help you feel full throughout the day. Drinking a glass of water 30 minutes before each meal can help you control the amount of food you eat at each meal.

Stay Active

Just because you are choosing to lose weight without exercise does not mean that you should not look for easy exercise opportunities.

Take the stairs, park in the back of the parking lot and walk the extra steps to your destination, take time to walk in place throughout the day if you sit at a desk, dance while you are cleaning.

Get creative with your activity. There are many ways you can be active without scheduled exercise.

Don’t Deprive Yourself

Everyone needs a treat once in a while. Treating yourself occasionally in a controlled environment can prevent you from going on a binge.

I have seen individuals that have lost over 100 pounds that treat themselves to their favorite treat one time a week (for one it was pizza and the other it was a double dip of ice cream).

You can have your cake and eat it too as long as it is not the whole cake. Eating healthy is about eating the right things 80% of the time.

Have a Plan

Plan for Weight Loss

Have a plan for when you feel like eating and you know you should not. Will listening to music, reading, even drinking a glass of water can work to cut the cravings for you?

Find something that will help you power through the temptations. This is about replacing emotional eating with another activity.

Plan Rewards for Meeting Milestones

This can be motivating. Rewards can be almost anything. Food probably would not make the best reward, but almost anything else that you enjoy would make a great treat for making progress.

Treat yourself to a spa day or take a trip to a favorite destination when you hit those important milestones.


Write about your journey and your feelings as you lose weight. If you are struggling, see if you can find clues in what you have written that can help explain problems with your weight loss journey.

It is inspiring to look back through a journal a year or two after you have reached your target. Rereading about times that were challenging can also give you insight into what may be holding you back.

Get Counseling or use a Support Group

Sometimes professionals can provide the tools that will help jump-start weight loss.

These professionals can often point out things in our lives that we miss that could be the reason we overeat.

If you are more than 100 pounds overweight, getting help can be a big step in going down the right path.

How to Lose Weight Without Exercise

Eat Slowly

Eating should be enjoyed and not done in haste. It takes your body time to realize it is full. If you eat quickly, you can consume many more calories than are necessary to fill you up. Slow down and enjoy each bite of every meal.

Eliminate Sugary Drinks

One 12 ounce can of coca-cola contains 150 calories. If you replace soda with water, there are lots of calories to be saved. Juices can also be filled with sugar and calories.

Drink Coffee and/or Green Tea

Tea for Weight Loss

Coffee and tea contain antioxidants. They can slightly increase your metabolism and decrease your appetite. As long as there is no cream and sugar added and it is consumed in moderation, coffee and tea can be beneficial.

Clear Your Home of Unhealthy Foods

When you get hungry it can be very easy to reach for something that is convenient. “Convenient” can often be high in calories.

Remove trigger foods and high-calorie sugary foods from your home. If you are truly hungry, healthy foods will satisfy your hunger.

Control Your Carbohydrate Intake

Bread, pasta and rice can pack on the pounds. Avoiding these “white” foods can help you lose weight without exercise.

There are 3 things that can help with weight loss…calorie control, exercise and a mindset to do what it takes to reach your target weight.

As long as you stick with a reduced calorie diet and can work through the mental roadblocks, you can get to your goal weight without an exercise program.

Is that the best way to lose weight and get healthy? Maybe not, but not having time to exercise should not keep you from eating healthy and losing weight.

If you have excess weight, don’t let exercise be the reason you are not losing weight.

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