Although there are numerous effective exercises for weight loss, there are scientifically supported methods for losing weight without engaging in physical activity. In fact, “exercise does not affect the scale as significantly as people believe,” according to Spencer Nadolsky, D.O., medical director at WeightWatchers and an expert in lipids and obesity. Although regular exercise is critical for overall health maintenance, “nutrition, encompassing both the quality and quantity of food consumed, is unquestionably the most critical factor in weight loss,” asserts Dr. Nadolsky.

Diet is everything when it comes to weight loss, and research indicates that there are numerous weight loss strategies that have nothing to do with exercise (although the two go hand in hand and are most effectively utilized in conjunction). Additionally, take into account the following advice from The Little Book of Game Changers author Jessica Cording, R.D.: “While it is possible to incorporate exercise into your daily routine unintentionally, maintaining a nutritious diet requires deliberate effort.” Simply placing a little thought into your food choices can significantly contribute to your achievement of your health objectives.

Confront the experts: Medical director of WeightWatchers and obesity and lipid specialist physician Spencer Nadolsky, D.O.; author of The Little Book of Game Changers, Jessica Cording, R.D.; author of The Small Change Diet, Keri Gans, R.D.

Methods for weight loss without exercise

1. Conduct a portion review.

When dining at home, use smaller dishes and plates. It is probable that you will consume fewer calories, and your brain will be tricked into believing that you are eating more than you truly are. A balanced meal is as follows: a clenched fist is an appropriate portion size for a dense carbohydrate (1 cup), and your palm measures about 4 oz, which is an appropriate portion size for lean meat or protein. For the remaining portion of your plate, include 2 tablespoons of healthy fat, preferably derived from whole foods such as nuts or avocado, and an abundance of green or colorful vegetables.

In restaurants, portion control can be more difficult to maintain due to the enormous serving sizes; therefore, consider how you will accomplish this prior to your dining experience. You have the option of substituting an appetizer and main dish with an appetizer and small salad, splitting a dish with a companion, or requesting a to-go box in advance and placing half of your meal inside before diving in. Having a premeditated strategy and objective increases the likelihood of one’s adherence to it.

2. Increase your fiber intake.

According to Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer, fiber aids in weight reduction in a multitude of ways. To commence, it undergoes a sponge-like expansion within the gastrointestinal tract, rendering it an inherent appetite suppressant. In addition, recent research indicates that it has positive effects on beneficial gut bacteria, which aid in the production of hormones in the gut that signal to the brain when you’ve had enough to consume. Aim for a minimum of 25 grams of dietary fiber per day, sourced from fruits, vegetables, whole grains, and legumes, among others.

3. Consume plenty of protein as well.

“Like fiber, protein influences the production of satiety hormones, which naturally promotes satiety,” explains Ansel. “Digestion requires considerable time; therefore, it is improbable that you will be hankering for a snack immediately following a protein-rich meal.” Additionally, I have a clever trick: Additionally, protein digestion requires more energy than, say, fat or carbohydrates, so fewer of its calories are stored. Aim for 20 grams of lean proteins per meal, including fish, poultry, turkey, eggs, and low-fat dairy products, for optimal results.

4. Eat plenty of fat.

“Even in the year 2023, I continue to encounter a great number of individuals who are terrified of fat,” Cording observes. She notes that fat can prevent blood sugar crashes that result in hunger by prolonging the sensation of fullness. Cording advises incorporating nutritious fats such as olive oil, avocado, nuts, seeds, and oily salmon into one’s dietary regimen. She states, “Becoming more conscientious of your fat consumption can be of tremendous assistance.” The Dietary Guidelines for Americans recommend consuming 20–35% of one’s daily caloric consumption as fats.

5. Maintain a balance of carbohydrates.

Many individuals believe that a low-carb or ketogenic diet is essential for weight loss when it comes to carbohydrates. However, complete cessation of their use is not necessary. A balance of carbohydrates, protein, and fat, according to Cording, is essential for sustaining satiety, which may reduce grazing and overeating—both of which can impede weight loss. Furthermore, according to the Dietary Guidelines for Americans, carbohydrates should comprise 45–65 percent of total daily caloric intake. This means that if you consume 2,000 calories per day, you should consume between 900 and 1,300 calories from carbohydrates.

6. Ensure proper sleep.

There are numerous sleep-related fallacies, but one that does not pertain to weight. In fact, according to a 2022 study, sleeping more results in weight loss. How? “Adequate and consistent sleep is also vital to the process of weight loss and weight management,” explains Dr. Nadolsky. A reduction in sleep duration below six hours per night may have an impact on hunger-regulating hormones, resulting in heightened grazing and modified dietary patterns.

7. Rehydrate yourself repeatedly.

Occasionally, extreme hunger can be misinterpreted as thirst, leading to an overconsumption of food. Hydration is therefore essential; consume copious amounts of water throughout the day. A study found a correlation between consuming water prior to a meal and weight loss, and experts concur that water consumption can aid in the elimination of water weight. Amy Shapiro, R.D., previously explained, “The body retains water to prevent severe dehydration if insufficient water is consumed.”

8. Reduce your intake of fructose.

“It is unknown whether sugar alone causes weight gain,” Ansel explains. “However, one thing is certain: it is transported in foods that contain far too many calories.” “When trying to lose weight, these should be the first foods to eliminate: soda, sweetened lattes, and dessert.” Also, keep in mind that the sweetener is concealed in a variety of foods, including condiments, bread, salad dressing, and so forth.

9. Avoid drinking to burn calories.

It is an easy method to consume fewer calories in general. There is, however, an additional crucial cause to adhere to this rule: Existing research indicates that consuming calories through drinking as opposed to dining does not elicit the same sensation of fullness or satisfaction. Thus, consuming beverages that are high in calories, particularly those that are high in sugar, can contribute to weight gain.

10. Practice mindful eating.

Alternatively stated, decelerate. It is more difficult for your brain to communicate that you are replete in time with your mouth when you are fasting through your meal. Studies have also shown that eating tends to increase when one is distracted. Therefore, place your phone away, turn off the television, and focus on your food.

11. Eliminate diet sodas from your diet.

According to a recent study, children and adolescents who consume diet beverages consume more calories throughout the day. Several studies have established a correlation between diet beverages and weight gain. Again, water is an excellent wager. Desire to increase its interest level? Acquire a water bottle infuser to incorporate produce effortlessly.

12. Inhale.

The hormone cortisol increases in response to stress (this is the fight-or-flight response). Additionally, previous research has indicated that individuals classified as “high cortisol reactors” (i.e., those who have a propensity to lose their cool under duress) consume a greater quantity of food. Therefore, to prevent the nom-nom-nom reaction (and to safeguard your health in countless other ways), set aside time each day to engage in a stress-relieving activity, such as reading a good book, exercising, or practicing meditation.

13. Records information.

“While it may not be aesthetically pleasing, writing down your food intake has been shown in study after study to be one of the most effective weight loss tools available,” advises Ansel. “Recording what you eat, whether in a journal, the notes app on your phone, or your preferred weight loss app, is the most effective way to discover those sneaky little ways you may be overindulging.”

14. Avoid overworking “off” days.

The author of The Small Change Diet, Keri Gans, R.D., states that she frequently encounters individuals who have a “all or nothing” approach to healthful eating. “They abandon the entire plan rather than reverting to their original plan after one day of ‘poor’ eating,” she explains. Focus on the overall objective of consuming healthily and avoid worrying about the details.

15. Organize your diet for the months to come.

Gans emphasizes how crucial it is to view weight loss as an opportunity to adopt a healthier diet, both presently and in the long run. She advises that you view your eating plan as a lifestyle change that you intend to sustain, as opposed to something you will intermittently adhere to. She also recommends including favorite foods in your diet to prevent you from feeling deprived. “Learn how to incorporate them into your plan in a healthier manner,” was her piece of advice.

How much weight loss is possible without exercising?

It is essential to keep in mind that each individual’s voyage to lose weight is different; what works for one person may not work for another. Dr. Nadolsky explains, “As a general rule, one can safely lose up to 1% of their body weight per week without exercising.” A person weighing 200 pounds, for instance, could reasonably lose approximately 2 pounds per week at the outset of a weight loss program. Fundamentally, the extent of weight loss experienced by an individual is contingent upon two factors: caloric intake and expenditure.

When to visit a physician

Despite their best efforts, many individuals will have difficulty decreasing weight and keeping it off, according to Dr. Nadolsky. It is also essential to note that thyroid disease and other conditions can make it difficult to lose weight; therefore, it is always a good idea to consult a physician if you have any concerns about your weight.