Lose weight without exercise? Is it feasible? It certainly is since the studies show that your weight is determined by your nutrition to the tune of 80%. So it is certainly possible to lose weight without exercising.
More gym foe than fan? That’s fine! You can lose weight without hitting the weights or — even worse — doing cardio.
Here are 10 common-sense tips and tricks to lose weight without exercising.
How to Lose Weight Without Exercising
1. Slow your dinner roll
Going all Dyson on your plate is never a good idea. Meals aren’t a race, so slow the heck down. Your brain can’t keep up. Seriously: Eating more slowly has been shown to decrease calorie intake and make people feel full. Talk about a win-win.
So take time to chew. If you’re a habitual speed-eater, counting the number of times you chew each bite can help you get into the habit of pacing your meals.
2. Get in the kitchen
Cooking isn’t just a great way to impress a date. It can also work wonders on your waistline, not to mention your wallet. In fact, people who eat in more often tend to eat healthier and eat less than those who dine out.
It makes sense: When you’re the one behind the stove, you’re in control of what goes on your plate. You don’t have to be a top chef to whip up something tasty, and you can enjoy a restaurant meal from time to time. Just try to eat more meals at home than you do out.
3. Don’t shy away from the scale
While weight is more than just a number, the scale doesn’t lie. Daily weigh-ins have been proven to help people lose weight and keep it off.
That being said, don’t fret over daily fluctuations. Hormones, water retention, or eating too much salt can raise the number from time to time.
If you’re going to weigh yourself every day, aim to do it first thing in the morning before you’ve eaten. Consistency is key to accurately tracking your progress.
4. Stay honest about snacking
While it’s fine to snack here and there, it can easily get out of hand. If you’re a serial snacker, try announcing your snacks.
It may sound weird, but telling yourself or someone else you’re going to have a snack will make you stop and consider the number of times you nosh every day and what you’re noshing on.
5. Size matters
Portion size isn’t the only size you want to keep an eye on if you’re trying to lose weight. It’s worth noting that over the years, the average dinner plate has increased in size, and so has the average person’s weight.
This isn’t a coincidence. In fact, eating off smaller plates can trick your brain into thinking you’re eating more than you actually are, which can be especially helpful with desserts and less healthy foods.
6. Just say “no” to fad diets
While some fad diets may have impressive results in the short term, they’re notoriously difficult and sometimes dangerous to maintain. And for what it’s worth, they make the least interesting conversation topics — no one wants to hear about your juice cleanse.
You’re much better off applying simple (and sane) everyday changes to the way you eat for long-term success.
7. Pack on the protein
Protein-rich foods aren’t just delicious, they also have a potent effect on keeping the hangries at bay and curbing your overall appetite. That’s partly because protein affects certain key hunger and fullness hormones like GLP-1 and ghrelin.
Some research has found that eating protein in the morning can be especially helpful when it comes to managing your appetite throughout the day, so try swapping your oatmeal for eggs.
8. Make friends with fiber
In short, fiber keeps you feeling full. And for weight loss, one type reigns supreme: viscous fiber. When it comes in contact with water, this magical stuff forms a gel that slows down stomach emptying and gives your body more time to absorb nutrients.
Viscous fiber is found in plant foods only. Try adding some more of this rock-star fiber to your diet with foods like Brussels sprouts, oranges, beans, flaxseeds, and asparagus.
9. Go pro… biotic
Not all bacteria are created equal, especially in your gut. Researchers are just beginning to understand the role of microbiota (gut bacteria) in weight and metabolism function, but some recent research links obesity with an imbalance of certain bacterial strains.
While taking a probiotic is no silver bullet for weight loss, it certainly can’t hurt. Plus, probiotics can boost your overall health and immunity. You can try taking a probiotic supplement or eating fermented foods like yogurt and miso.
10. Out of sight, out of stomach
The three rules of real estate also apply to losing weight: location, location, location. Keeping unhealthy foods out of sight also keeps them out of your mouth.
In one study, people who lived in households that kept high calorie foods visible were more likely to weigh more than those who lived in homes where only a bowl of fruit was on display. So, clean house and hide your treats!
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