Some Simple Ways to Lose Weight Without Exercise

Though diet and exercise are the best ways to lose weight, shedding excess pounds without working out is still possible. That said, it may be a bit more difficult and may require more effort.
However, expert-backed strategies like drinking plenty of water, preparing meals at home, using smaller plates, and practicing mindful eating can help you accomplish your weight loss goals without overdoing it at the gym.

۱. Focus on Fresh, Healthy Foods
Making fresh, healthy, whole foods a priority over prepackaged or frozen foods is key to managing weight. Processed foods tend to be high in calories, salt, and sugar, while minimally processed or whole foods are lower in calories and offer plenty of nutrients.1

Some nutrition experts recommend aiming for about one-third of your diet to be made up of dairy products and lean protein and two-thirds to be comprised of:2
• Fruits
• Vegetables
• Whole grains
• Beans
• Seeds
• Nuts

۲. Eat More Protein and Fiber
Incorporating more protein and fiber can help keep you full and limit food cravings, leading to potential weight loss. Protein helps build muscle and comes from food sources like:3
• Lean meats
• Seafood
• Eggs
• Dairy

Fiber helps promote healthy digestion while preventing blood sugar spikes and can be found in:4
• Fruits
• Vegetables
• Whole grains
• Seeds
• Legumes
Aim to fill at least a quarter of your plate with lean protein and fiber at meals.5

۳. Prepare More Meals at Home
Research shows that people who prepare most meals at home consume fewer calories and sugar, likely because they have more control over cooking ingredients.6

۴. Use Healthier Cooking Ingredients
Consider having healthy ingredients on hand to help you plan nutritious meals and limit calories, which can support weight loss goals.
Experts suggest making a grocery shopping list for ingredients while you are full, which may make unhealthy choices less tempting.

۵. Drink Lots of Water
Staying hydrated by drinking plenty of water is a simple but effective weight loss strategy. Research suggests consuming enough water temporarily boosts your body’s metabolism by increasing energy expenditure, and you can maximize these effects if the water is cold.89
Though additional research on water temperature benefits is necessary, drinking water before a meal can help prevent you from overeating.10