You know you need to slim down, but for one reason or another you’d prefer any way to lose weight without exercising.
Maybe you find it difficult to carve out time to drive to the gym or struggle to find motivation.
No matter your reason, it’s totally possible to lose weight without exercising. Although exercise helps keep your body strong (and helps you lose weight faster), it’s not required.
Try these strategies for lifestyle changes you can make on your own to reach your weight loss goals.
Consuming Fewer Calories
Many studies confirm that changing your diet may be even more important than exercise when it comes to losing weight.
While you need daily activity to stay healthy, you can shrink your waistline by consuming fewer calories.
Develop these habits to reduce your calories:
- Focus on whole foods. Make natural foods the mainstay of your diet. Replacing processed foods will eliminate most sources of sugar, salt, empty calories, and unhealthy fats.
- Eat more vegetables and fruit. Aim for at least 7 servings a day of fresh or frozen vegetables and fruits.
Eating a variety of colors will help you to consume a wide range of necessary nutrients.
- Measure your portions. Most adults can eat just about anything in moderation. Plus, a sprinkling of M&Ms in your plain organic yogurt may banish cravings that could make you eat a whole bag.
Other Lifestyle Changes for Losing Weight
Many simple and easy weight loss habits often get overlooked.
Maximize the results of your exercise and diet by adding a few of these practices to your regular routine:
- Manage stress. Chronic tension can cause inflammation, overeating, and other issues.
Learn relaxation practices that work for you. You may enjoy listening to soft instrumental music or getting a weekly massage.
- Sleep well. Sleep deprivation triggers weight gain by slowing down your metabolism and interfering with the hormones that regulate hunger.
Try to go to bed and rise on a consistent schedule, even on weekends and holidays.
- Weigh in. Studies show that adults who weigh themselves daily are significantly more successful at losing weight and keeping it off.
Knowing you’ll have to face the scale tends to make you more conscious of your choices throughout the day.
Keep in mind that daily fluctuations are natural and usually related to water weight.
- Drink coffee or tea. Unless you’re sensitive to caffeine, you can probably safely consume up to 4 cups of coffee a day, according to most experts.
While the effects are modest, caffeine can increase your metabolism and decrease your hunger.
- Drink responsibly. Many adults underestimate the number of liquid calories they consume. If possible, avoid soda and choose your cocktails wisely.
For example, a Bloody Mary has 120 calories while a Margarita has 740.
You can shed extra pounds and stay healthy without exercising.
Focus on portion control so you can eat less, lose weight, and make other positive changes that will keep your body lean and strong.
