Life can be busy, and even with the best-laid plans in the world it can be hard to make time for exercise.
But while exercise is a big part of the healthy lifestyle that leads to weight loss, there are ways to help trim down without it.
So if you’re struggling to devote as much time to exercise as you’d like, maybe you’ve been asking: how can you lose weight without exercising?!
Get a FREE 3 day meal plan to jumpstart your metabolism
Simple and delicious meals from our Registered Dietitian, plus top tips to make meal planning a breeze.
Get your meal planNo thanks, continue shopping
You have successfully joined our subscriber list.
In this blog post we’ll share 13 top tips for how to lose body fat without exercising.
Let’s jump right in.
1. Take your time when eating
Just how it’s important to slow things down when setting your weight-loss goals, it’s important to slow down while eating as well.
In fact, this is one of the best ways to lose weight without exercise.
Take your time with each bite. Chew slowly. Chew thoroughly. Food should be enjoyed and savoured, and doing so will make mealtime take a little longer.
This gives your stomach time to catch up with what you’re eating, and to let your brain know you’re starting to feel full.
If you find yourself pushed for time this is a sign that you need to allow longer for mealtimes. You should never be rushing when it comes to food.
2. Make dinnertime a social occasion
Here’s another powerful way to lose weight without exercise: chat during mealtime.
This will make mealtimes last longer and encourage you to eat more slowly.
Leaving longer between mouthfuls is another good way to extend mealtime, and chatting is a way to do this.
3. Prioritise protein
Taking care when deciding what to eat is another powerful tool when it comes to losing weight without exercise.
Eating more protein is linked to things like increased fullness and lower caloric consumption, and it’s really easy to switch to high-protein foods.
Starting your day with a poached egg or a bowl of Greek yogurt can contribute to you feeling fuller, and for longer, than if you ate a carb-heavy breakfast.
4. Prioritise fibre, too
Fibre is another good thing to eat if you’re keen to snack less, as it’ll help you to feel fuller for longer.
One type of fibre called viscous fibre turns into a gel when it comes into contact with water and this effect is linked to feeling fuller.
Dietary fibre glucomannan is a great example of a viscous fibre, and guess what? Each daily dose of Leanbean contains an amount of glucommanan that’s clinically proven for weight loss.
If you’re interested in how to lose fat without exercising, you can read more about glucomannan here.
5. Keep unhealthy snacks out of sight (or avoid buying them at all!)
In our article about safe and sustainable weight loss we wrote about giving yourself kindness, and avoiding placing restrictions on yourself. This is because constantly negotiating with yourself is tiring and increases the likelihood of slip-ups.
Alongside this tip, however, it is a good idea to keep unhealthy snacks and other unhealthy foods hidden away.
Losing weight without exercise is much easier without tempting food in sight all the time. Try it out: put an open bag of chips on your desk next time you’re working, and see how much harder it is to resist than if they’re tucked away out of sight.
6. Keep healthy foods in sight
Continuing on from number 6, keep healthy foods visible and make them look appealing!
A shelf of nice jars full of healthy grains and other staples will keep them at the forefront of your mind. This in turn makes it more likely you’ll use them when cooking.
Keep a bowl of fresh fruit somewhere visible, too, then reach for a piece when you’re feeling peckish!
As you can see: losing weight without exercise is quite psychological. It’s about setting yourself up to succeed.
7. Switch out kitchen ingredients for lower-fat alternatives
With high-fat ingredients like butter and oil it’s easy to find low-fat alternatives. Using these means fewer calories in your cooking.
The same logic applies with high-sugar products as well. We’ve written here about switching soda with high sugar content for low-sugar alternatives.
Taking time to choose ingredients when shopping is a good way to make sure your kitchen is full of healthier alternatives.
8. Cut out the hassle around healthy foods
On the theme of making it easier for yourself to make healthier choices, it’s a great idea to buy ingredients that are quicker and easier to use.
Chopping your own veggies is great, for sure. But it also adds time to the process. And let’s face it: when you get home from a long day, you probably don’t want to spend hours in the kitchen.
If you can reach for a bag of pre-chopped veggies in the fridge you’re more likely to cook something healthy, and less likely to succumb to the urge to order a takeout.
You can also get quick-cook pasta and rice, pre-grated cheese, and plenty of other time-saving alternatives.
9. Carry a snack with you
Nobody can resist cravings all the time, and being realistic about this will help you to make better decisions.
At some point you’re going to get hungry between mealtimes. If this happens when you’re out, the temptation will be to grab a chocolate bar, a bag of chips, or something else unhealthy.
As we’ve seen, though, planning ahead can help you to make better decisions.
Carry a healthy snack in your bag and you’ll have something to fall back on when you get caught short!
10. Drink your coffee black
If you’re a caffeine addict you may not be aware just how many extra calories are hidden flavoured syrups.
For example: a large vanilla latte from Starbucks contains 339 calories.
Compare that to the amount in a black americano: 15 calories and zero sugar.
While the switch may take a while to get used to, getting your caffeine kick without a milk or sugar chaser will help you reduce some calories from your diet if that’s your goal.
11. Get into a habit of drinking water
We’ve mentioned habits before, and this one is really worthwhile. Keeping yourself hydrated with water rather than coffee, sugary drinks or something else has tons of benefits.
You’ll feel invigorated. You’ll feel fuller, too – a lot of times having a drink when you feel like snacking will tide you over until the next mealtime.
And best of all, you’ll be drinking fewer sugary drinks and consuming fewer calories!
How to lose weight without exercising: A summary
It’s obviously beneficial to have a healthy and balanced lifestyle: one that combines good diet with being active. But if you’re unable to devote as much time as you’d like to the fitness side, there are things you can do to lose body fat without exercising.
A key to losing weight without exercise is helping yourself to make better decisions. Give yourself the best shot at cooking a healthy meal or grabbing a healthy snack. Allow yourself time to enjoy food.
Over time you’ll find it easier to make a healthy choice.
Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.