Are you looking to slim down but don’t have the time, energy, or ability to exercise?
If so, you’re not alone.
In arecent pollconducted by ARRIS Composites, 65% of U.S. adults want to lose weight this year.
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And not by a few pounds, either.
The averageweight lossgoal among the 1,000 Americans polled was 29 pounds.
That’s perfectly understandable, which is why we’re here with 15 ways to lose weight without exercise.
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(And yesitispossible!)
Keep reading to discover what they are, and watch that body fat melt away.
Eat a balanced, nutritious diet.
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It’s no secret that your diet is integral to weight loss.
But that doesn’t mean depriving yourself of delicious food or being in a significant caloric deficit.
According toWebMD, you might lose weight healthily by eating at a calorie deficit of roughly 500 calories daily.
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For instance, a2017 studypublished inBMC Obesityfound that smaller plate sizes led to better portion control among participants.
“Doing this can be helpful if you’re a member of the ‘clean plate’ club.
Practice mindful eating.
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Also, it often involves making your own meals.
“Pay attention to your hunger cues and eat slowly, savoring each bite,” says Best.
“This can help you feel more satisfied with less food.”
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Drink more water.
Staying hydrated can support weight loss in several ways.
Additionally,researchshows that drinking a glass of water before meals reduces food intake at the subsequent meal.
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Regardless of your health or fitness goal, you won’t reach it without adequate sleep.
A2022 reviewpublished inNutrientsconcluded that sleep is critical to weight loss.
Aim for seven to eight hours of quality sleep per night,” recommends Best.
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Keep healthy foods front and center.
“If you keep healthy foods around, you’ll eat them more often.
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Manage stress.
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Your eating habits are likely to suffer if you’re constantly stressed out.
Managing any stress you’re dealing with is a productive way to lose weight without exercise.
“Practice stress-reducing techniques like meditation, deep breathing, or yoga.”
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Fill half your plate with veggies.
Do veggies make up at least half the meal?
Eating more nutrient-rich veggies that are low in calories can help fill your belly without all the extra calories.
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“Packing your plate with veggies supplies satisfying fiber and fills you up with a small number of calories.
It also leaves less room for higher-calorie foods and lessens the total calorie count of your meal.
Practice portion control.
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Similar to reducing your plate size, practicing portion control can help support healthy weight loss.
If you want to lose weight without exercise, track your food intake!
“you’re free to track your food via an app, or a good old-fashioned journal.
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Limit processed foods.
“Highly processed foods are often high in calories and low in nutrients and can contribute to weight gain.
Instead, focus on eating whole, minimally processed foods,” advises Best.
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Eat slower.
“Set a timer for a minimum of 20 minutes every meal,” says Mitri.
“According to research, it takes at least 20 minutes for our food to digest.
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I’ve seen my clients naturally eat less simply from slowing down and without changing what they eat.”
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Limit alcohol.
Another great way to lose weight without exercise is by limiting your alcohol consumption.
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Don’t add cream or sugar to your coffee.
Americans love their coffee.
Instead, try switching to black coffee to reduce your java’s calorie content significantly.
Prepare your own meals.
It’s widely known that restaurant, takeout, and fast-food meals are high in calories.
These extra, unhealthy ingredients are a surefire way to pack on extra weight.
