The process of losing weight can seem agonizingly slow when you’re in the middle of it. You want to fit into your skinny jeans now, not in three months. But if you’re not a fan of restrictive diets, and if the gym isn’t exactly your favorite place to be, is there anything you can do to lose weight without gym or dieting?

Actually, yes. You can lose weight without gym time or crazy diets – and if you’re disciplined, you can do it quickly. There’s no completely effortless way to lose weight, but these tips will help you lose weight at home with as little suffering as possible.

How to Lose Weight Without Gym and Dieting – Fast

1. Avoid fast food.

If you want to lose weight without gym time, you’re going to need to focus on your food intake, and that means cutting out any obvious sources of empty calories. That includes fast food. Most fast food is loaded with fat and refined carbs, making it a bad choice while you’re trying to lose weight.

2. Steer clear of refined carbs.

Refined carbs – like white bread, table sugar, and white pasta – can cause your blood sugar to crash. This can make you feel ravenous and cranky – a bad combination when you’re trying to shed weight. Reach for whole grains instead.

3. Bring your own lunch.

You can save a lot of calories every day by packing your own lunch. Bring a meal that contains lean protein, vegetables, and whole grains to keep you full all afternoon.

4. Focus on veggies.

You can eat a lot of vegetables for very few calories, so make them a staple of your diet. Salads aren’t your only option – try grilling or roasting veggies, filling your sandwiches with greens, and making your own veggie-packed soups.

5. Get plenty of sleep.

When you’re rested, you’re less likely to give in to cravings. Aim for eight hours of shut-eye a night.

6. Work more physical activity into your routine.

The more you move around, the more easily you’ll lose weight without gym workouts. Try walking to the grocery store or taking the stairs instead of the elevator.

7. Eat with friends.

When you chat with friends over dinner, you’ll naturally eat more slowly, and you’ll feel full more quickly.

8. Use small plates.

This old psychological trick can help you lose weight at home more easily: just stock your cupboard with smaller plates and bowls. Filling your plate up makes you feel like you’re eating more food, even if your portion is actually smaller than usual. Dieting is easier when you incorporate natural appetite suppressants.

9. Say no to that nightcap.

Alcohol packs a lot of empty calories. If you want to lose weight fast, you’re better off skipping that drink.

10. Stay hydrated.

Sometimes hunger pangs can actually signal that you’re dehydrated. Drink plenty of water every day to keep these false hunger signals at bay.

11. Fill up on fiber.

Fiber – which is found in vegetables, whole grains, beans, and nuts – fills you up and keeps you feeling full for a long time. If you tend to get hungry between meals, try eating more fiber-rich foods.

12. Keep healthy options close at hand.

Beat temptation by keeping healthy snacks with you all the time. If you have some fruit or nuts with you, you’ll be less tempted to visit the vending machine when hunger strikes.

lose weight without gym

13. Avoid sugary drinks.

Sugary drinks are a sneaky source of empty calories. Cut out soda while you’re losing weight – or, if you really love bubbly drinks, switch to diet soda. Drink your coffee black, or use a dash of stevia to sweeten it.


14. Try meal prepping.

It’s all too tempting to order takeout or hit the drive-through when you’re tired after work and don’t feel like cooking. To solve this problem, try prepping meals ahead of time on the weekends. It’s harder to make a bad food choice when you know you’ve got an easy, tasty meal waiting at home for you.

15. Take care of yourself in ways that don’t involve food.

Find some rewards for yourself that aren’t food-based. For instance, try de-stressing by writing in a journal or going to a museum instead of making a high-calorie meal.

Final Thoughts

Losing weight doesn’t have to be impossibly difficult. In fact, you can lose weight without gym workouts, meal delivery services, fancy workout clothes, or any of the other things that are “necessary” for weight loss. At the end of the day, losing weight depends on taking in fewer calories than you burn, and simple dietary changes can make a huge difference in how you look and feel.

If you follow all these guidelines for a month, you’ll definitely see improvements. Don’t forget to think long-term, though. In order to keep the weight off, you’ll need to stick with your new good habits for the long haul. Chances are good that after the first month, you’ll be so happy with your progress that maintaining your habits won’t be a hardship!