How to lose weight without exercise and dieting

how to lose weight without exercise and dieting

Medically reviewed and approved by Nataniel Josue Alvarez M.D.

How to lose weight fast at home without exercising? Many people want to lose weight by eating a healthy diet and exercising, but most cannot work out because of poor health, lack of interest, or lack of time.

According to the Journal of the Academy of Nutrition and Dietetics, you can lose weight without doing much exercise or going to the gym. You should be clear that you should burn more calories than you consume, mostly fruits, vegetables, and low-fat dairy products.

Here you will find all the ways to lose weight in the comfort of your home without exercising by: 

Table of Contents

How to lose weight fast at home without exercising 

how to lose weight without exercise and dieting

Increase the amount of food in your breakfast

Try to consume food in the first hour of the day. That activates the metabolism, thus burning more calories quickly and accelerating the weight loss process.

Breakfast should be rich in protein so that you can control your appetite throughout the day. This way, the other portions you eat afterward will be smaller.

Control your calories

To control what you eat during the day from knowing how many calories you are consuming, you can reach your desired weight goals.

You can learn how to keep track of your calories in our article "How many calories should I eat a day to lose weight? "

You can also use this check to help you discard foods that don't work for you. If you don't want to hold on to counting calories, try eating healthy foods. Here's a guide to the 22 best foods according to science.

Drink water before you eat

You should increase the amount of water you consume, and this will help you in losing weight. It would be best if you drank a glass of water before and after eating, as it will give you a satiating effect that will prevent you from eating more and speed up your metabolism.

study carried out by Dr. Melissa C. Daniels, and Dr. Barri M. Popkin showed that the absorption of calories without drinking water half an hour before eating was 8.7% higher than that of people who drank it.

Graphic of calorie intake according to drink

They also found that people who consumed water before eating had a greater tendency to lose weight. In 6 months, the range was between 7 and 11 kilos.

Finally, they made a comparison of the absorption of calories by drinking liquids other than water. The conclusion was that calorie absorption was much higher.

Beverages Calorie absorption
Water 5,3%
Sugary drinks 7,5% - 18,9%
Milk 10,9% - 19,7%

Get enough rest

A study published in the Annals of Internal Medicine concludes that reducing sleep time decreases the body's ability to lose fat by 55%.

It also increased the decrease in lean muscle mass by 60%. Less sleep equals more fat and less lean meat. 

When your body is tired and doesn't get enough sleep, it automatically asks for food to replenish its energy. To lose weight, you must get enough sleep for 7 to 8 hours a day.


We always recommend walking between 1/2 hour and 2 1/2 hours a day; this will speed up your weight loss by 25%. For this to work, you must vary the walking speed in a period of 30 to 60 seconds.

Also, you must keep a very lively pace that will take you to what Americans call the "Fat burning zone." 

You should reach a heart rate that varies between 63.6% and 76.2% of your maximum heart rate. You will find more information on how to achieve these ideal pulses in our article "How to eliminate abdominal fat."

Substitute some foods for the healthy version

Five white poisonous foods that you must avoid are:

  • Refined salt. Substitute salt with herbs and spices that give more flavor to the food.
  • Pasteurized milk. Try substituting vegetable drinks.
  • Refined flour. Substitute whole grains for white grains. This way, you will be providing extra fiber to the body, which is indispensable for losing weight without exercise.
  • White rice. It loses almost all its nutritional properties in the husking and processing).
  • White sugar. Replace it with natural sweeteners such as Stevia.

You should eliminate these foods from your daily diet.

How to lose weight without a diet? Keys to losing weight with an unrestricted diet.

how to lose weight without exercise and dieting

Consume nutritious foods

Eat more food that feeds you and less that does not feed your body. Choose a diet rich in vegetables, fruits, and whole grains, as they provide you with satiety.

When you consume fresh vegetables, you contribute a few calories that help you regulate the weight. Vegan feeding is the one that allows you to lose weight faster.

Chew a lot!

Chew your food a lot because it helps increase the number of calories your body burns during digestion. By eating slower, you can decrease your intake, improve the absorption of nutrients, regulate your appetite, and give you more satiety.

Eat whole fruit, not in juice

Please do not eat the fruit in liquid because it contains a high glycemic intake. It is a better option to eat the fruit in pieces; they will satisfy you more and not cause blood glucose to rise.

Include healthy fats in your diet

You have to include Omega 3 fatty acids, which help you regain vitality; their ratio should be 6 to 1. You can get these fatty acids in nuts, oils, and flax seeds; you should use it for dressing salads and seasoning, but not for cooking.

We also do not recommend that you abuse its consumption because of its high caloric value; a handful a day would be the ideal ration.

Eat compact wholemeal bread

Consume wholemeal bread that is compact and hard when cut, and you have to know how to choose well. The supermarkets sell them as a whole grain, and what they do is add a molasses that stains the bread. A soft bread cannot be wholemeal.

Take your time when eating

By chewing well and eating slowly, increase the number of calories your body burns during digestion. By eating more slowly, you achieve:

  • A decrease in intake.
  • You improve the absorption of nutrients.
  • You regulate your appetite.
  • It gives you greater satiety. 
  • If you eat fast, you only burn a few calories, and the feeling of satiety takes much longer to arrive.

Watch out for caffeine

Too much caffeine increases glucose levels. That damages the metabolic process by using body fat as an energy source.

That makes you want to eat more sweets and increases the feeling of tiredness. Synthetic sweeteners also improve the absorption of glucose from the food we eat and worsen the intestinal microbiota.

Include foods that improve intestinal microbiota

The intestinal microbiota collects healthy bacteria in the digestive system that influence weight and body fat.

You can find components to improve the intestinal microbiota, for example in: 

  • Garlic.
  • Chicory root.
  • Asparagus.
  • Jicama.
  • Onions.

Three ways to lose your weight at home without exercising

good habits

1) Make changes to your diet

Count your calories:

To calculate the calories you should reduce in your diet, first identify the calories you consume per day.

To do this, you should find a calorie calculator where you enter your weight, height, age, and activity level. By doing this, you will know how many calories you have to consume in a day.

Therefore it is better to get your personalized diet, as everyone is different. However, if you eat a low-calorie diet that is less than 1200 calories a day, include foods rich in vitamins and minerals.

If you don't, you may suffer from nutrient deficiency as they will not cover most of the vitamins, minerals, and protein you need.

Go into a calorie deficit

First of all, you need to consider a balance in your weight; this weight loss is about burning more calories than you consume.

You can do this by reducing additional calories from food and drink. You can also do it by increasing the number of calories burned through physical activity.

Prepare an eating plan:

If you can't burn off calories through exercise, you will need to reduce the calories you consume in your diet to lose weight.

To make this plan, you should use some strategies to make it more effective:

  • Write down all the foods you will eat throughout the week, so you can match them to the range of calories you need.
  • Put a certain amount of calories at each meal to help you choose the foods you will eat throughout the day.
  • You should include foods from all five food groups in your diet, such as lean protein, vegetables, fruits, whole grains, and dairy products.
  • With this meal plan, you will avoid making poor choices when you are in a hurry because you have to plan your meals ahead of time.

Eat a balanced diet:  

To lose weight, control the calories you eat, and choose a diet based on the three food groups:

 Lean proteins:

They help you stay satisfied longer and reduce hunger cravings. Each plate of food should contain between 85g and 113g of protein.

 The foods with lean proteins are: 

  • Beef.
  • Tofu.
  • Pork.
  • Poultry meat.
  • Eggs
  • Dairy products
  • Legumes
100% whole grains:

It contains a high degree of fiber, some vitamins, minerals, and some of them are: 

  • Oatmeal.
  • Quinoa.
  • Millet.
  • Pasta and bread 100% wholemeal.
  • Brown rice; for each meal, you should consume a quantity of half a cup (28 gr).
Fruits and vegetables:

Vegetables and fruits make you more satisfied and contain a low level of calories and fat. They also provide large amounts of vitamins, minerals, fiber, and antioxidants. You have to make half of your meals up of fruits or vegetables.

Eat healthy snacks

Eat healthy snacks: 1 or 2 a day, with low calories, are ideal to be consumed. You should wait for more than 3 to 4 hours for your next meal. 

These snacks should contain between 100 and 200 calories, some of which are healthy: 

  • 1/4 cup of nuts.
  • One serving of plain yogurt.
  • One hard-boiled egg.
  • A little bit of unsweetened peanut butter or peanuts.

Choose a healthier eating technique: 

Avoid eating foods that require a lot of oil, butter, high fat, or dressing in their preparation, so your weight loss could slow down.
Your food can be steamed, simmered, grilled, boiled.

Replace saturated fats with healthy monounsaturated fats such as extra virgin olive oil and canola oil.

These lipids help improve blood cholesterol levels, and you are at less risk of heart disease and obesity. Don't use cooking techniques such as deep-frying.

Avoid the feeling of thirst

Weight loss needs to consume fluids properly. Being thirsty gives you the feeling that you are hungry, and therefore, makes you eat more. As long as you drink the right amount of fluid, it can help you avoid making that mistake.

Consume approximately 2 liters (8 glasses) of sugar-free liquid daily; some of these liquids you can consume are water, flavored water without sugar, tea, coffee without cream or sugar.

Avoid alcohol and sugary drinks

These types of drinks contain many calories that are harmful to weight loss. The avoid sugary drinks that you should not have:

  • Soda pop.
  • Drinks with coffee that contain the sweetener.
  • Teas with sweetener.
  • Energy drinks and juices. 
  • Concerning alcohol, you can consume one glass a day in women and two or fewer in men.

2) Monitor weight loss 

Use a scale

You must use a scale to determine if your diet program has been useful or if you should make any changes. It would be best if you weigh yourself once or twice a week. We recommend you to lose 450 to 900g ( 1 – 2 ) pounds per week.

If you want to lose weight safely, we recommend you weigh yourself simultaneously, on the same day of the week.

If your weight loss has stalled or you gain weight by any chance, you should review your meal plan again to identify if you can reduce any excess calories.

Seek support

Seek help from friends, family, or colleagues if they want to lose weight to feel more motivated if you do it in the group. Also, get information from a certified nutritionist who will provide you with a personalized food plan.

3) Change your lifestyle: 

Sleep 7-9 hours a day

You should get adequate rest; we recommend you to sleep from 7 to 9 hours at night. According to the study, people who sleep less than 7 hours are more massive than those who rest correctly.

If you wake up earlier, you should sleep sooner to get the hours of sleep you need. To get more sleep, you should move the electronics out of your room. Start this habit so that you don't get disturbed before you go to sleep.

Move more

Increasing your regular physical activity is ideal for losing weight, even if you don't burn many calories like taking the stairs instead of the elevator, parking your car further away, walking.

Useful tips for losing weight.

  • Reduce the number of calories you eat, make sure they come from a balanced diet, eat the right amount of carbohydrates, protein, and fat.
  • Develop the habit of consuming water, keeping a bottle in your hand at all times.
  • Never stop eating breakfast, because it speeds up your metabolism and will prepare you for the whole day.
  • Drink water to make your stomach feel full. To satisfy yourself when you are hungry, drink water until you no longer feel this sensation—many times, what we think of as hunger is dehydration. Water is ideal for losing weight because it contains no calories. To feel less hungry when you eat, drink water before meals.

Yoga to lose weight:

When you practice Yoga, you lose weight because each asana (yoga pose) focuses on a specific area of the body. That allows you to tone and work your muscles while reducing accumulated fat, leading to toxins release.

Many times we eat more out of anxiety than out of hunger. Yoga helps us reduce this anxiety and, therefore, the desire to eat; this is why you will lose weight.

Some of the concrete yoga postures to lose weight are the sun salutations that include different positions to tone the muscles while increasing the heart rate.

What is the best type of Yoga for weight loss?

Bikram yoga: 

This form of Yoga is good for losing weight when you're also doing it in a room with a high temperature. The place where you practice Bikram yoga should be at a temperature of 40.6° C. 

Some people lose up to 600 calories in a single session. You generate sweat that helps you detoxify the body from the toxins that are released. 

 This type of Yoga is ideal for beginners; you will perform 26 postures in each class:

  • Strengthen the muscles.
  • Cleanse through sweat in the organs.
  • Facilitate flexibility.


You can lose weight without exercising

Never stop eating your daily meals altogether, especially breakfast, which will fill you with strength and vitality throughout the day.
Stopping eating is not recommended for your health or your weight loss and will help you gain weight.

[author] [author_image timthumb='on'][/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology - April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 - July 2018[/author_info] [/author]