Have you Been Struggling to Lose Weight? Find out How to Without Exercise and Diet

5 minutes read

Adding weight has been easier than losing even the slightest pounds for me, and I’m pretty sure we are many in this struggle. But, our biggest concern is always how we can shed added pounds conveniently.

The most convenient way is definitely not having to schedule workout sessions or not even giving up some foods and starting on a whole different diet, at least for me.

If you always wonder about how to lose weight without exercise and diet at home, it is doable.

You are in time for practical tips and remedies for achieving that.

Is it Possible to Lose Weight at Home Naturally?

Apart from diet and exercise, there are other ways to lose weight naturally

Big yes.

You can take several steps and remedies to lose weight, as you will see below. While most of the remedies may not help you get rid of all that belly fat and accumulated pounds, they actually help in fat burning and make your weight loss goals achievable faster and easier.

How do you gain and lose weight?

we gain and lose weight depends on how we consume calories and burn them

Weight gain results mainly from increased consumption of high-calorie foods and less calorie expenditure, mainly achieved by exercising - thing is, exercise does increase metabolism, which makes it so effective at this.

Leading a sedentary lifestyle can also make you gain weight. Sometimes you will just wake up to having gained 2 pounds overnight, but such sudden spikes don't often last very long.

While some athletes run for weight gain to intentionally put on more pounds of muscle mass, some of us will gain weight unintentionally due to medications, pregnancy, hormonal changes, or edema.

Conversely, you lose weight by expending more calories and consuming less.

Keep Track of Macro Calorie Intake - Easier than you think

Calories are not the only thing you should count if you want to lose weight without exercising. Food we eat is made of three main nutrients, called macronutrients. Those are fats, carbohydrates and proteins. Counting them will help you build a leaner body structure since each of them acts differently in our bodies.

Carbohydrates give us an instant energy boost. Fats provide us with energy much longer, but they also store if we don’t burn them with, for example, exercising. Protein, on the other hand, is to thank for building the muscles and getting the lean body shape.

Meals that will satisfy your macros needs should include lots of protein, and low amount of fat. One example can be chicken and shrimp bowl made with rice because shrimp and chicken are rich in protein, and rice is a healthy carb source.

6 Proven Ways to Lose Weight Without Diet and Exercise

You can lose weight without necessarily dieting or exercising if you adopt the right eating habits

Regardless of what has caused you to gain weight, you can use these non-diet and non-exercise remedies to lose weight;

Beverage Intake

Taking water and other healthy drinks will help you lose weight naturally

Liquid calories/sugary beverages will cause you to gain weight, so it is only best to avoid them, more specifically, I would advise you stop consuming sugar altogether. Water is excellent for weight loss, especially when you consume it instead of other high-calorie or high-sugar beverages.

When you drink water before meals, it also reduces calorie intake and helps with calorie burn.

I also take more green tea and black coffee now. Green tea is packed with catechins, excellent for helping with weight loss and black coffee has almost no calories.

If you must sweeten your beverages like tea, then opt to use honey and not sugar.

Intermittent Fasting

Intermittent fasting is an intentional method that can help you lose weight- you incorporate an eating design or an eating window that cycles between eating and fasting periods. It is about regulating your eating times and not the kinds of foods you eat.

....For those who are having a hard time pinning down intermittent fasting, I would suggest trying one meal a day diet with alternate day fasting and see how that works for you....

Generally, you get to reduce the number of calories you consume, which helps you lose weight. You can also consider taking about a couple protein shakes a day and have one meal, I did try it once - so can you.

Watching your Pantry

You must store healthy food and drinks in your pantry

I realized that the more I have high-calorie foods and beverages in my pantry or fridge, the more I eat them.

So, I decided to stock less of these and stock healthier options- more protein, vegetables, fruits, and whole grains. I believe this move has helped me shed some weight.

You can do the same.

A sachet of meal replacement shake does help too, some of these like huel or shakeology, or even Kachava can be good for you to top up your nutritional intake.

Making unhealthy food options more visible will just make you consume them more, eventually leading to weight gain.

Using Psychological Tricks- Mindful Eating and Using Smaller Plates

Using smaller plates and mindful eating can help you lose weight

With mindful eating, you make healthier food choices once you become aware of your satiety and eating cues. Mindful eating helps you avoid emotional and binge eating, significantly contributing to weight loss.

When you eat with distractions, you often tend to eat more in a sitting than you would otherwise by being present.

You will agree with me that the plate you use influences your food portions. Our brains mainly perceive plate size as the quantity of food we need to eat. So, switch up from using big plates and use small plates. When you eat from a small plate, you will be full by consuming less food.

Slow Down your Eating Rate

Eating food slowly and chewing each bite is really effective

After you eat, you need to give your brain the time to process that you have had enough. The brain doesn’t get the time to process that when you eat very quickly. It doesn’t signal that you’ve had enough or that you’re full, and you end up eating more calories than you need.

On the contrary, slow eating results in reduced food intake and feeling fuller. You consume fewer calories, and that’s how it helps you lose weight.

Sleep Adequately

Taking enough sleep will help your body to shed some pounds

Getting adequate sleep is essential for helping you lose weight, and it will play a role in combating future weight gain.

Sleep-deprived people tend to gain weight more. This is primarily because lack of sleep can disrupt your hormonal appetite fluctuations (leptin and ghrelin) and cause you to regulate your appetite poorly.

Frequently Asked Questions

Here are more answers to your questions on losing weight without diet or exercise

Here are some more answers to any further questions you might have on losing weight without exercise.

How can I lose 10 kgs in 2 weeks?

By staying active and eating healthy foods. Consume low-carb diets or replace them with more proteins and more quality fats. Go for healthier food options or snacks and eat more foods with high fiber content like vegetables and fruits.

Additionally, hydrate constantly with water.

What is the fastest way to lose weight without exercise?

The quickest way to lose weight without exercising is to watch what you eat and lead a healthy lifestyle. Stick to low carb and low sugar diets and beverages, eat more fiber and lean protein, go for whole foods, consume smaller portions, ditch the alcohol and cigarettes, and avoid stress.

Bottom line

Do you have to exercise and diet to lose weight, the answer is no

Losing weight at home is doable, and you can see changes by incorporating the remedies highlighted above. However, you must remember that it all comes down to what you give your body and the lifestyle you lead for the most part.

Resources:

https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally
https://www.goodto.com/wellbeing/lose-weight-without-diet-exercise-640915
https://au.atkins.com/articles/want-to-lose-ten-kilos-here-are-ten-tips.html
https://parade.com/1310394/elizabethnarins/how-to-lose-weight-fast-without-exercise/
https://www.medicalnewstoday.com/articles/how-to-count-macros
https://juliescafebakery.com/chicken-and-shrimp-teriyaki-pineapple-bowl/

Mike