Exercise is good for us. We know this by now. Whether it’s a walk, a game of tennis, or sessions in the gym, moving our bodies has many benefits, from a reduced risk of cardiovascular disease to better mental well-being. It can also help with weight loss.
But even the best exercises for longevity aren’t the be-all and end-all for anyone looking to lose weight sustainably and healthily, says Arj Thiruchelvam, a performance and nutrition coach. “Weight loss is created by a calorie deficit, which is a negative energy balance where you consume fewer calories than you burn,” he says.
We (or our fitness trackers) also often overestimate how many calories exercise burns. “[People then] consume too many calories before or afterward, meaning they don’t lose any weight,” he explains. “You need to focus on creating a calorie deficit solely from your nutrition.”
Losing weight without exercise means changing your eating and lifestyle habits, opting for more protein and vegetables, less stress, more sleep, and, if you can, more steps. Here’s the expert-approved way to do it.
How to Lose Weight Without Exercise
1. Get into a Calorie Deficit
As coach Thiruchelvam says, you need to consume fewer calories than you burn every day to create a calorie deficit and lose weight. For example, if you eat fewer calories per day than you burn, you’ll have a 500-calorie deficit each day.
However, as everyone’s bodies are different, everyone reacts differently to weight loss. To work out your deficit, use a calorie deficit calculator. This will factor in important details like weight, height, activity levels, age, and goals to predict loss over one week.
It’s important to note that we all burn calories throughout the day, regardless of whether we exercise or not, thanks to our resting metabolic rate (RMR). This process burns calories while you’re moving, eating, sleeping, and breathing, helping you get into a deficit.
2. Eat More Vegetables
Vegetables are essential for meeting our vitamin and mineral needs and assisting our body with its natural detox process. They help suppress inflammation and aid digestion, making them ideal for weight loss. “They are big in volume but low in energy density,” states Aroosha Nekonam, a certified personal trainer and nutrition expert. “You can eat plenty to fill you up without the calorie count climbing too high.”
Vegetables are also often high in fiber. Research by the University of Minnesota explains that fiber is digested slowly, keeping us fuller for longer, making vegetables one of the best foods to snack on when dieting.
3. Prioritise Protein
“Every meal should be built around high-protein foods,” says Nekonam. Protein helps repair, rebuild, and maintain muscle tissue, and it’s satiating, keeping you fuller for longer. The better you can control hunger, the more sustainable your diet will be.
There are many sources of protein to include in your diet, such as lean meat, fish, eggs, and dairy, along with vegan protein sources like tofu, tempeh, edamame, lentils, and nuts. While protein powders can supplement your intake, experts recommend getting most of your protein from whole foods.
Getting enough protein can also elevate your metabolic rate. “Your metabolism is the process of converting calories into energy,” Nekonam explains. Think of it as a furnace: if you add good quality, high-protein foods, your metabolism will speed up.
4. Focus on Healthy Fats
Healthy fats, such as those found in olive oil and avocado, are essential for absorbing vitamins A, D, and E. They should be a cornerstone of any weight-loss diet. “They help slow down digestion, suppressing hunger between meals,” says Nekonam.
However, healthy fats are calorie-dense, containing more calories (9 calories per gram) than protein or carbohydrates (4 calories). It’s easy to overconsume them, which can counteract weight loss efforts.
5. Choose Wholegrain Carbohydrates
Carbohydrates often get a bad rap in the weight-loss world, but they are vital for energy. Cutting them out entirely can lead to hunger and cravings for high-calorie foods. Opt for whole grain carbohydrates like brown rice and whole-grain pasta. “They can boost performance, aid recovery, and improve sleep,” advises Nekonam.
A study from St. Catherine University found that whole grains can lower the risk of weight gain, cardiovascular disease, and even improve gut health.
6. Eat in a Way That Suits You
A calorie deficit shouldn’t feel like punishment. Creating a too-strict diet can lead to craving the very foods you’re trying to avoid. Listen to your body and eat what works for you. If you thrive on a hearty breakfast, make it protein-rich with eggs and vegetables.
7. Get More Sleep
Quality sleep is crucial when it comes to losing weight without exercise. It’s during sleep that the body repairs itself, and good sleep affects hormone levels that regulate hunger. Research indicates that insufficient sleep can lead to increased production of ghrelin (the hunger hormone) and decreased levels of leptin (the satiety hormone), making you more prone to overeat.
A study from Shanghai Jiao Tong University found that lack of good sleep can lead to an additional 357 calories consumed daily.
8. Plan Your Meals in Advance
Meal prepping can drastically affect your food choices. A study from the University of Paris found that participants who planned their meals were more likely to adhere to healthy eating guidelines and had greater dietary variety.
You don’t have to prepare every meal in advance. Simply jotting down your meals for the week, either in a diary or a meal planning app, will ensure you have a clear shopping list and can stick to healthier choices.
9. Avoid Stress
Stress can have significant effects on our health, including increased likelihood to overeat. Studies indicate that stress leads to cravings for high-calorie comfort foods. Research from the University of Leeds found that individuals in stressful situations tend to gravitate towards fatty or sugary foods instead of nutrient-dense options.
Learning effective stress management techniques, and limiting stress when possible, can be beneficial not only for mental health but also for weight loss.
10. Limit Your Alcohol Intake
Sugar often takes the heat when it comes to weight loss, but alcohol deserves a mention as well. While it’s essential to indulge in treats occasionally, we must recognize that alcohol contains calories too. A bottle of wine can pack an unhealthy calorie punch, and the following day’s sluggishness might lead to poor food choices.
Sticking to alcohol alternatives can help mitigate caloric intake, and being aware of how your body reacts to high-calorie foods can also be a beneficial tool in your weight loss journey.
11. Move More
If exercising isn’t an option, try increasing your daily movement. Activities like walking the dog or general housework can contribute to your weight loss journey. These activities fall under non-exercise activity thermogenesis (NEAT), which can account for 15-50% of your total daily calorie burn. Increasing your NEAT can mean the difference between being in a calorie deficit or not.
Moreover, greater movement helps in maintaining weight once it’s lost. Research shows that someone who moves more is less likely to regain weight, making activity a valuable tool in your weight-loss journey.
How to Include More Movement in Your Routine
There are so many benefits to walking, cycling, running, lifting weights, playing tennis, and doing a Pilates workout at home. One of those benefits is weight loss, but there are many more, such as a lower risk of cardiovascular disease, a stronger pelvic floor, stronger muscles, improved bone density, a lower risk of anxiety and depression, and better sleep.
The NHS recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise for general health and well-being.
If prioritizing formal exercise isn’t feasible for you now, consider incorporating small periods of movement into your day, which can help you manage your weight while gaining the associated health benefits.
Exercise snacks — tiny bursts of activity lasting for a minute or less — have been shown to improve cardiometabolic health and can easily fit into a busy schedule.
Try one of the following:
- Take the stairs at the office instead of the escalator or lift.
- Do 10 squats every time there’s an advert break while watching television.
- Set an alarm to do 10 star jumps every hour while working from home.
- Walk around while speaking on the telephone, or find other ways to get 10,000 steps without leaving home.
- Do 10 wall push-ups while waiting for the kettle to boil.
This article is for general interest and is not intended to suggest a course of action that might be suitable for you. Always consult a licensed healthcare professional before making decisions concerning your health and well-being.