Everyone would like to find a way to lose weight without exercise. While exercise and changing your diet are the best ways to lose weight, it’s possible to drop pounds without making a special effort to change your lifestyle. Combining these easy changes to your eating habits will help you lose weight more efficiently. If you add exercise for weight loss, you’ll see even greater results.

Here are 11 concrete steps that you can take to change your relationship with food. Mental changes along with changes in eating habits will help you take a healthier path through life. All of these changes are simple and common-sense. You can adopt them easily, and all of them will help you reshape your diet so you will lose weight naturally.

11 Ways to Lose Weight Without Exercise

1. Change Your Meal Timing

When you’re trying to lose weight, it is a great idea to stop eating 3 hours before bedtime. For example, if you’re going to bed at 11:00, stop eating at 8:00. Your digestion will be more efficient, and you won’t have excess calories sitting in your stomach when you go to sleep.

2. Use Smaller Plates

Our portion sizes have skyrocketed as our plates have gotten larger. It’s wise to cut back on portion sizes. We eat with our eyes first. You will feel more satisfied with these smaller portions if you eat from a smaller plate.

3. Skip Fast Food and Takeout Entirely

Don’t eat anything from a fast food restaurant. This is one of the easiest changes to make to your lifestyle without having to do exercise for weight loss. Refined sugars, white bread, fatty meats, and unhealthy toppings will derail your diet.

4. Slow Down

When you’re eating, slow down and chew your food thoroughly. When people are fast eaters, it’s more likely that they will gain weight or become obese. When you eat too fast, your brain doesn’t have the time to send the signal that you are full.

5. Whole Grains and Fiber

Replace all of your refined white bread and pasta with whole grains. These foods are lower in glycemic index, meaning that they won’t raise your blood sugar as much as their refined cousins. They also contain added fiber that will make you feel full longer. aThis easy dietary change will help you lose weight without exercise.

6. Fill Up on Protein

According to a 2005 study from the American Journal of Clinical Nutrition, diets with 30% protein helped dieters drop 441 calories per day. Over 12 weeks, they saw an average 11-pound weight loss without exercise or food restrictions.

7. Hide Unhealthy Food

It’s best not to keep any unhealthy food in your house, but if you have some, keep it out of sight. If you don’t see it constantly when you’re in your kitchen, you’ll be far less likely to indulge. Keep healthy snacks like fruits and vegetables in plain sight.

8. Stay Well-Hydrated

A 2010 study in the journal Obesity found that drinking water before meals reduced the amount that people ate at each meal. Water helps your stomach feel full. It is worthwhile to stay hydrated for its own sake, but it’s especially helpful for losing weight.

9. Don’t Watch TV While You Eat

If you regularly have electronic devices like a TV or computer on while you eat, try turning them off. According to a study published in the American Journal of Clinical Nutrition in 2013, people who are distracted by electronics eat 10% more than people who keep the devices turned off.


10. Cut All Drinks with Sugar

One of the easiest ways to drop pounds without exercise is to stop consuming drinks with sugar. Juice, sweetened beverages like coffee and tea, and sodas are all high-calorie culprits. Instead, reach for unsweetened beverages like green tea, coffee, and water.

11. Eat 4 Times a Day

Don’t restrict your calories so much that you have major feelings of hunger during the day. Eat healthy snacks between meals. Vegetables, whole grain crackers, and protein are all excellent choices. You should aim for eating 4 times a day.

Final Thoughts

It may seem daunting to try to drop pounds without exercise for weight loss, but you’ll find that dropping calories is much easier than you think. Simple changes to your eating plan and lifestyle will help you slim down. Use these healthy tips as a guide and you’ll see results fast.