How much do you exercise? Studies have shown that even light physical activity every day can keep you healthier, burn more calories, and help you feel better mentally and physically. If this sounds like something you’d enjoy doing, then that’s great—but not everyone has the time or energy to spend hours in the gym each week. Luckily, there are plenty of different ways to lose weight without exercise , many of which don’t require any special equipment or gym memberships. Here are 10 ways to lose weight without exercise
1) Eat healthy
Trying to lose weight without exercising or dieting is a recipe for failure. It’s possible, but it usually involves an unhealthy—and unsustainable—lifestyle that could lead to serious health issues in time. To lose weight and keep it off, you need some kind of calorie deficit (burning more calories than you eat each day), which requires exercise. The best way to get fit and stay healthy while losing weight is by combining a healthy diet with exercise. How much should you do? 10 Ways to Lose Weight
2) Drink water before meals
One of the easiest ways to lose weight without exercise is by staying hydrated. When you eat, your body stores up food for later digestion. If it doesn’t have enough liquid, it might store too much food and push out a little extra fat. Stick with at least eight glasses of water a day, and then fill up on lots of healthy foods so that you don’t feel hungry as often!
3) Chew your food slowly
Chewing your food slowly allows you to eat mindfully and avoid overeating. Plus, if you chew slower, it gives your body more time to realize that it’s full and satisfied. This reduces our urge to snack on sugary snacks and unhealthy carbs, since we don’t want that uncomfortable full feeling anymore. We can then make better choices for our weight loss meals by eating healthier whole foods 10 Ways to Lose Weight .
4) Create a budget meal plan
As much as we’d all like to lose weight without exercise, let’s face it: our bodies just won’t go into fat-burning mode unless we get up and move. There are, however, plenty of ways you can eat right (and lose weight) without exercising, especially when it comes to your diet. Take some time during your next meal planning session and make a list of meals that will help you reach your goals.
5) Swap out sugar with Stevia or Splenda
Sugar plays a major role in our food cravings, so it’s important that we eliminate sugar from our diet completely. Swap out sugar with stevia or splenda, both of which are low-calorie and have no impact on your blood sugar levels. Make sure you don’t go overboard with these natural alternatives though, as they can contain calories and may promote tooth decay.
6) Substitute protein for carbs
Eating protein for carbs can help your body get leaner, especially if you’re looking to lose weight. Protein has a greater effect on satiety than carbs do, and researchers have found that people eat less of it than they should. Foods that contain protein take longer to digest, which means we’re not tempted to overeat.
7) Start an exercise routine gradually
No matter how motivated you are, it’s a good idea to ease into an exercise routine. Talk with your doctor or physical trainer about how much activity is right for you—and make sure you schedule in rest days, too. Adding protein for carbs and plenty of fruits and veggies will keep your weight loss meals from being bland and boring. Before long, exercise will feel as normal as brushing your teeth every morning.
8) Practice deep breathing exercises
A 2015 study from Coventry University in England found that just five minutes of daily deep breathing exercises can help you lose weight and lower stress. Try holding your breath for a few seconds, then breathe out slowly through your mouth. When you breathe in again, repeat that cycle several times until you feel more relaxed. A variation is to inhale and count to 10 as you breathe out slowly; once you reach 10, hold your breath for a few seconds longer before starting over at one 10 Ways to Lose Weight .
9) Keep track of everything you eat
The first step in any weight-loss plan is being aware of your intake. While it’s good to have an idea of what you’re consuming, make sure you have a food journal. Record everything that goes into your mouth, making sure to note portion sizes, calories and fat. You don’t need an app or computer program; just a simple notebook will do.
10) Reward yourself!
If your weight loss goal involves weight loss meals, then you might want to avoid rewarding yourself with food. As we’ve discussed before, eating when you’re not hungry can backfire—and as you get closer and closer to reaching your weight-loss goal, it’s important that you don’t develop food routines that are harmful for your health. (For more on healthy food routines, check out 6 Bad Habits That Are Sabotaging Your Weight Loss Goals.)