Weight Loss Without Exercise: 9 Easy Steps

Weight Loss Without Exercise: 9 Easy Steps

Is there a way to lose weight without exercising? For years, we’ve been told we need to exercise more if we want to lose weight quickly. But what if we didn’t have to exercise at all? Here’s what you need to know about this scientifically proven fact about losing weight without exercise:

Living according to our naturally evolved diet is the healthiest and most natural way to lose weight without exercising. When we eat and live the way according to the human diet, our bodies will naturally release unnecessary fat, heal faster, and provide more energy to us. The best way to lose weight without exercising is by learning what to eat, how to eat, as well as living a healthy lifestyle. Now let’s get started with the 9 easiest ways to lose weight without exercising.

The Top 9 Ways to Lose Weight Without Exercise (Naturally)

1. Drink 6-8 glasses of water to lose weight

It is likely that people reach out for snacks because they are dehydrated. The reason why you feel hungry all the time is that your body needs water. Dehydration is often mistaken for hunger. We can trace this response back to our ancestors’ diet, where fruits and vegetables provided the majority of water.

According to modern nutritionists, “Eating foods rich in water like vegetables, fruits, and soup may help quench both thirst and hunger.”

If you feel hungry, chances are your body needs water. So, drink 6-8 glasses of water daily to silence your thirst hunger.

2. Do the 5-5-5 breathing

You’d be surprised to learn that most weight loss comes from breathing rather than sweating. This may sound ridiculous to you, but you’ll get it once you understand how your body releases fat. According to a study from the University of New South Wales, Australia, most of the weight lost is released as carbon dioxide. According to their calculations, they found that when 10kg of fat were oxidized, 8.4kg were converted and released as carbon dioxide, and the remaining became water.

So, one way to lose weight without exercise is to do the 5-5-5 breathing. 

Every day, breathe in for 5 seconds, hold it for 5 seconds, and release it for 5 seconds. Repeat this 5 times twice a day.

3. Increase your intake of fruits and vegetables

Most of us are overeating but malnourished at the same time. In other words, we consume a lot of unhealthy foods that provide us with energy, but no nutrients. Therefore, people feel hungry all the time; their bodies are screaming for nutrients constantly.

To solve this problem, double the amount of fruits and vegetables you eat every day. Eat fruits at least once a day and include vegetables with every meal.

Your body can benefit from the nutrients contained in fruits and vegetables. They contain a broad spectrum of nutrients that act as a protective mechanism.

4. Make mindful eating a habit to lose weight

There’s a good chance that many times you have wolfed down a meal without even noticing it. When people are distracted while eating, such as watching TV, scrolling social media feeds, or conversing with friends, it’s easy to overeat. This is because our gut takes around 20 minutes to register fullness to the brain. If we eat too quickly, we’re not giving our gut enough time to send the right (feel full) signals.

There are a few things you can gradually put into practice for mindful eating:

• Chew thoroughly and eat at a moderate pace
• Give a break in between meals
• If you’re upset, wait to eat
• Always sit down to eat
• Give food your full attention
• Sit for a few minutes after each meal

5. Get a good night’s sleep

In addition to giving, you more energy, getting enough sleep can also reduce your appetite. This connection between sleep and overeating can be explained by science. There are two hormones in our bodies that regulate hunger: ghrelin, which stimulates appetite, and leptin, which decreases it.

When the body lacks sleep, the level of ghrelin spikes, and leptin falls, leading to an increase in hunger.

In short, the less sleep you get, the hungrier you become. The best you can do starting tonight is make sure you’re getting 7-9 hours of good night’s sleep each day. 

6. Beware of sugars and chemicals

Today, sugars and chemicals are the worst ingredients in our food. Most likely, the main contributing factor to obesity is foods that you might think of as healthy, such as diet soda, cereals, energy bars, sports drinks, and cookies. Almost no natural ingredients are present in these non-functional foods, and they are loaded with sugars, preservatives, additives, and flavors. In addition to increased hunger, sugar also increases the desire for food, which causes weight gain. Sugar also causes addiction by inducing a spike in dopamine, the “reward system” in our body. This is why some of us feel “better” when eating a piece of milk chocolate. Research has also shown that chemicals, such as artificial sweeteners, dyes, emulsifiers, and additives, are contributors to obesity.

Before you buy any packaged foods, read the ingredient list thoroughly.

If you spot any type of sugar in the top 5, or more than half of the list is chemicals, chances are, you’re eating highly processed food.

7. Make unhealthy foods less appealing to you

A study about food craving reappraisal has discovered that the desire for craved foods has significantly reduced when the participants associate negative things with the craved food.

They told the participants to say and do the following statements and actions whenever they crave their comfort foods.

• Tell themselves that they already feel full.
• “Not now, I’ll eat next time“.
• They remind themselves and think about how that particular food will adversely affect their body.

What you can do today is to reprogram your mind to associate unhealthy foods with negative things, so you’ll crave less and less.

8. Make a food journal

Nutritionists suggest that keeping a food diary helps people lose weight faster than those who don’t.

A food diary brings awareness to the food you eat so you’ll know exactly what food you’ve eaten, how many calories, and why you eat them. 

Besides, you can identify areas where you can make changes that’ll help you lose After a few weeks, food diaries can help you spot overeating patterns and identify which of the six human pangs of hunger you’re experiencing. Understanding what you eat, how you eat, and why you eat, can help you lose weight and keep those pounds off.

9. Eat more high-quality whole foods

Whole foods refer to single-ingredient foods such as fruits, vegetables, nuts, seeds, meat, fish, and more.  High-quality foods mean fresh, low in saturated and trans-fat, unprocessed, and unflavored. Combined, you need to eat more fresh, low-fat, unprocessed single-ingredient foods in your diet. Research showed the link between diet and weight gain. They found that the more you diet and restrict what you eat, the more likely you’ll gain weight.

Instead of dieting, eat high-quality whole foods!

Conclusion

There’s no need to suffer through torture to lose weight.

As we’ve mentioned, science has proven that exercise is not the most significant contributor to weight loss.

What determines the majority of your body weight and shape is food, not exercise!