How To Lose Weight Without Exercising – It’s So Easy!


If you are ever wondering if it’s possible to lose weight without exercising, you are at the right place.

Don’t think that we are only curious about knowing because of laziness. Some of us are limited to exercising regularly because of job- or family responsibilities or physical limitations.

But don’t worry, you CAN lose weight without exercising! This article has excellent tips for those who want to shed pounds without sweating at the gym. Exercise is important, but burning calories through food is much easier.

Let’s now explain all the easy tweaks you can make to your life, so you’ll be able to start losing weight without working out in the gym.

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Can I Lose Weight Without Exercising?

Yes, it’s possible to lose weight without any physical activity. We only need to make a few essential lifestyle changes, including eating healthier and smarter.

You’ve likely heard that the best way for someone to lose weight is to cut back on calories and increase physical activity. But if you have a medical condition, there are other options available.

Some people have trouble losing weight because they have an injury that limits their ability to exercise. Others have painful conditions like arthritis that prevent them from exercising.

If you have diabetes, you need to pay attention to what you eat and drink, and you should limit your physical activity.

Your body needs glucose to function correctly, and you’ll feel sick if you don’t get enough. If you have low blood sugar, you may feel tired and weak. You may even get dizzy or faint.

Let me give you some tips on how you can still lose weight under these conditions.

How Long Does It Take To Lose Weight Without Exercising?

If you can’t work out, it may be harder for you to lose weight. It’s not necessarily bad if you lose weight slowly, as it helps keep it off longer than a quick weight loss.

I encourage people who want to lose weight to think long-term when setting their goals. For example, you could aim to lose ten percent of your body weight in 3–6 months. If you weigh 200 lbs., then that’s losing 20 lbs.

I prefer this to weekly or even daily weight goals, which may result in some initial weight loss attributed to loss of body water, bone, and even muscle mass in addition to body fat.

If you want to lose weight without exercise, you need to focus more on cutting the number of calories you eat while ensuring you’re eating nutritious foods. One pound equals around 3500 calories. If you divide that equally over a week, you’re eating 500 fewer calories daily.


Tips On How To Lose Weight Without Exercise

1. Avoid eating after 8 pm

Try to eat dinner no later than 8 pm. Eating late at night makes you feel sleepy and sluggish the next day. You may end up snacking throughout the day, which could lead to weight gain.

2. Portion control

Try to have three small meals instead of two big ones. Controlling your portion sizes means you’ll consume fewer calories.

3. Drink water

Drinking plenty of water helps keep you full longer, preventing overeating. Avoid drinking sugary beverages.

Starting your day with a lukewarm glass of water and a squeezed lemon has a lot of health benefits and is weight loss-friendly. Even diet sodas contain artificial sweeteners, which won’t help you lose weight.

Taking a water bottle with you when you’re out of the house will ensure you increase your water intake automatically.

4. Don’t skip breakfast

Breakfast is the most important meal of the day. Skipping breakfast can cause blood sugar levels to drop, making you crave unhealthy foods.

5. Keep track of what you eat

Track your food intake, including snacks. If you are craving something sweet, write down the calorie intake per snack. Then, compare those numbers to your daily calorie intake.

Here is a free calorie calculator you can use:

Creating a calorie deficit will be vital to reaching your weight loss goals.

6. Walk

Yes, I know many of you consider walking an exercise, but I wanted to add it to this list anyway. Walking is relatively easy and has many benefits for our overall health.

Walking regularly is a great way to burn calories and prevent weight gain. Walking burns calories and boosts your mood. If you want to start walking, start slowly and build up gradually. Walking at least 30 minutes daily, five days per week would be best. You could begin by taking short walks around the block.


When you first begin walking, try shorter walks. As time goes on, increase the length of each walk. Once you have built some stamina, you may want to take long walks.

In short, walk as much as you can!

7. Have a cheat meal

A cheat meal is a special occasion where you indulge in junk food without feeling guilty. Having a cheat meal once or twice a week can help prevent bingeing.

Eating comfort food now and then allows you to return to your regular eating habits quickly, avoiding weight loss plateaus and food cravings and helping you stay motivated. A cheat meal helps you lose fat because it increases your metabolic rate. A cheat meal also helps you maintain your hormone levels during a low-calorie diet.

8. Sleep more

Don’t underestimate the importance of getting enough sleep.

Adequate sleep is essential for our bodies. When awake, our brains are busy processing information and making decisions. Our muscles need time to relax and recover after physical activity. Our immune system needs time to fight infections.

Our digestive system needs time to break down food. All of these processes require sleep. If you get poor sleep, you may feel tired during the day and struggle to focus and concentrate. Your brain will also be affected.

Studies show that people who sleep fewer than six hours a night are more likely to suffer memory loss, depression, anxiety, and other mental health problems. But there’s another reason why getting enough sleep is essential.

A recent study showed that your genes aren’t running the show when you sleep. Instead, your genes are influenced by what you eat and how active you are.

So if you’re trying to lose weight, get plenty of sleep. 7-8 hours of sleep is enough. You’ll be able to burn more calories, and your body will be healthier overall.


9. Practice Intermittent Fasting

Intermittent fasting will benefit you immensely for your overall health and weight loss.

Intermittent fasting is a diet where you usually eat throughout the day but only consume food at certain times each day. These eating windows vary between people, but they tend to fall around breakfast, lunch, dinner, and then again before bedtime.

Doing this allows you to keep your body fueled while giving it time to rest. There are many different types of intermittent fasting diets, including 16:8, 5:2, 4:1, and 2:1.

10. Eat slowly

Not many people know this but eating slowly is another way to lose weight. When we eat fast, our stomachs get full faster, and we tend to feel less hungry. Eating slowly helps us enjoy food more and makes us feel fuller. If you eat slowly, you will take smaller bites and chew each bite thoroughly.

Chewing thoroughly means eating more than if you were to swallow your food without chewing. You will eat slower and less by taking small bites and chewing thoroughly.

FAQ’S Corner

Do I lose weight during sleep?

Yes, people lose weight when they’re sleeping. However, this is mainly due to water loss through respiration and perspiration. Sleep is an important part of our lives, but we don’t usually think about it when it comes to losing weight. However, if we’re not sleeping enough, it becomes harder for us to maintain a healthy weight.

Can I lose weight when injured?

Yes, you can lose weight when suffering from injury. Since you cannot work out, the weight loss has to come from a healthy diet. If possible, you can do low-impact cardio training, like swimming, walking, or bicycling, accelerating the weight loss process even more.


You can maintain a healthy weight or even lose weight without exercise if you follow a healthy lifestyle. You have to use the advice described in this article and practice patience.

We all want to feel great and look like our best selves. We’re motivated by the desire to feel healthy and energized. Our bodies need exercise to stay strong and flexible. Unfortunately, many of us can’t get the body activity we need due to physical limitations, medical conditions, or other reasons.

Fortunately, there are plenty of ways to get moving without breaking your back. One way is by creating habits you can stick to. You’ll still need to do the work, but you won’t have to break yourself down physically to fit in a lot of exercise time.

There are many ways to incorporate movement into your life without spending hours sweating away at the gym.

From getting up and going for walks around town to cycling to work. Burning fat and staying fit doesn’t have to mean doing long workouts. Find what works for you and start incorporating the exercises with your lifestyle and physical limitations.

When I injured my shoulder, I would always fall back on my intermittent fasting routine, and I would walk a lot to compensate for the lack of calorie burning through exercising in the gym. Nowadays, these have become daily routines.

Do you want to share any tips on losing weight without exercising?

Please let me know in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.