Some practices like chewing slowly, using smaller plates, eating without distractions, and eating more fiber may help you lose weight without exercise or a specific diet plan.
Sticking to a conventional diet and exercise plan may be difficult.
However, some behavioral and lifestyle changes could help you achieve your goals more easily.
Here are nine ways to help you lose weight without diet or exercise, all of which are based on science.
A note on nutrition and exercise for weight loss
The most important aspect of weight loss is maintaining a calorie deficit, which means you consume fewer calories than you burn during the day.
It may be possible to maintain a calorie deficit without exercise, but the benefits of exercise extend far beyond simply losing weight. According to the
- boost brain and mental health
- boost energy levels
- strengthen your bones and immune system
- prevent age-related conditions, such as cognitive decline
- prevent chronic conditions, such as diabetes, heart disease, and some cancers
The CDC recommends getting at least 150 minutes of moderate intensity or 75 minutes of high intensity aerobic exercise, as well as 2 days of resistance training per week.
It’s also important to focus on eating a balanced diet of nutritious whole foods. The
- eating foods like fruits and vegetables, whole grains, low fat dairy products, and lean proteins
- limiting added sugars, sodium, saturated and trans fats, and cholesterol
Consider speaking with a healthcare professional or registered dietitian if you’re unsure where to start on your weight loss journey. They could help develop a plan that works best for you.
Your brain needs time to process that you’ve had enough to eat.
Research suggests that chewing food thoroughly and more slowly is linked with factors that might be associated with weight loss, including:
- decreased food intake
- increased fullness
- smaller portion sizes
How quickly you finish your meals may also affect your weight. A 2021 review reported that people who didn’t eat quickly had a significantly lower body mass index (BMI) than fast eaters.
To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
The typical food plate is larger today than it was a few decades ago, which may contribute to weight gain in several ways.
Using a smaller plate may help you consume smaller portions and, therefore, fewer calories by making portions look larger.
On the other hand, a bigger plate can make a serving look smaller, causing you to add more food. Eating larger portions is strongly
A 2021 review found that portion-control plates also helped reduce body weight, BMI, waist circumferences, and blood lipid markers.
Consider serving nutrient-dense, lower calorie foods on bigger plates and high calorie foods on smaller plates.
- promoting feelings of fullness
- reducing hunger
- increasing thermogenesis of food
- boosting your metabolism
If you currently eat a grain-based breakfast, consider increasing the protein content of your meals.
In a 2020 study, participants who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day than those who ate a lower protein breakfast with cereal.
Research suggests that consuming up to 1.6 grams (g) of protein per kilogram of body weight may help you lose weight while maintaining or even gaining muscle mass.
Some examples of protein-rich foods include chicken breast, fish, Greek yogurt, lentils, quinoa, and almonds.
Cooking your meals at home is a great way to include more nutritious foods in your diet.
It might also help promote weight loss.
A 2020 review found that people who prepare more meals at home tend to gain less weight than those who regularly dine out or eat prepared foods.
A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity.
Here are 17 recipes to try at home with nutrient-dense, tasty ingredients.
Eating fiber-rich foods may contribute to weight loss in several ways, such as:
- promoting feelings of fullness
- reducing hunger and food intake
- providing long-lasting energy
Some sources of fiber form a gel when they come into contact with water. This is commonly called viscous fiber. It may be particularly beneficial in helping to increase nutrient absorption time and slowing down the emptying of your stomach.
Viscous fiber is only found in plant foods, such as beans, oat cereals, Brussels sprouts, asparagus, oranges, and flaxseed.
The
Drinking water may help contribute to weight loss, especially if you drink it before a meal.
A 2018 study found that drinking water before a meal reduced the amount of food consumed, without significantly affecting satiety.
An older
The Academy of Nutrition and Dietetics recommends consuming at least 15.5 cups (3.7 L) of water for adult males and 11.5 cups (2.7 L) for adult females per day.
Consider drinking water instead of calorie-loaded drinks like soda or juice, as this may help promote even greater weight loss.
Paying attention to what you eat may help you consume fewer calories, which could contribute to weight loss.
A 2022 review found that eating while watching TV or talking with others may contribute to increased weight gain by affecting the sensory experience of eating.
For instance, an impaired taste perception may cause delayed feelings of fullness and subsequently eating more calories.
Distracted eating was also associated with eating again sooner after finishing a meal.
Learn more about how to eat more mindfully.
Getting enough sleep and managing stress may have powerful effects on your appetite and weight.
A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, also becomes elevated when you’re stressed.
Having these hormones fluctuate may increase your hunger and cravings, leading to higher calorie intake.
The Centers for Disease Control and Prevention (CDC) recommends adults get at least
Learn more about how to improve your sleep and how to relieve stress.
High consumption of sugar-sweetened beverages like soda and juice is associated with greater weight gain, higher BMI levels, and health conditions like type 2 diabetes and heart disease.
It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does.
A 2022 review found that replacing sugar-sweetened beverages with low calorie or no calorie sweetened beverages could be linked to reductions in body weight, BMI, and body fat percentage.
Consider swapping sugar-sweetened drinks for water, sparkling water with a lime, unsweetened tea, or vegetable juice.
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How can I slim down fast without exercise?
Some lifestyle and dietary changes that may contribute to slimming down without exercise may include eating more protein and fiber, limiting sugar-sweetened beverages, managing your portion sizes, and getting enough sleep.
How can I lose 20 pounds in a month without exercise?
Maintaining a calorie deficit is crucial for losing weight, but the calorie deficit required to lose 20 pounds in a month is dangerously low and may lead to severe complications.
The CDC recommends aiming to lose
Several lifestyle habits may help contribute to losing weight. Some have nothing to do with conventional diet or exercise plans.
Consider using smaller plates, drinking more water, and avoiding distracted eating. Prioritizing foods rich in protein and fiber may also help.
A healthcare professional could help provide more personalized tips to help you on your weight loss journey.
