How To Lose Weight Without Exercise, According To Experts (2024)

Diet and nutrition can have a significant effect on the amount of weight you lose. “The foods we consume on a daily basis can either contribute to or detract from our total caloric intake, which is what ultimately affects our body weight,” says Gabriela Rodríguez Ruiz, M.D., a board-certified bariatric surgeon at VIDA Wellness and Beauty in Tijuana, Mexico.

“Foods high in calories and unhealthy fats, such as processed snacks, fried foods and sugary drinks, add extra pounds to our waistlines while balanced meals rich in lean proteins and complex carbohydrates help keep us at a healthy weight,” she adds.

The body relies on essential macronutrients, including proteins, fats and carbohydrates, for fuel. Eating a balanced diet of these macronutrients helps the body sustain energy for proper functioning. Even slight dietary modifications like incorporating more nutritious options in place of processed foods can affect your weight when practiced consistently and help develop healthy habits over time.

Exercise is encouraged for overall health and wellness, however studies show that diet is a significant factor in losing weight. Eating a balanced diet that includes high-quality protein sources, whole grain foods and plenty of vegetables is an effective way to reach your weight loss goals and help improve the way your body feels and functions.

While exercise is an important part of a balanced lifestyle and can lead to benefits like weight loss, it’s not a primary determinant of weight loss, meaning people who exercise may not necessarily lose significantly more weight than people who don’t. What’s more, not everyone can engage in physical activity safely. “There are a number of medical reasons why a person may not be able to exercise, such as obesity, heart conditions, arthritis, diabetes and certain injuries,” says Dr. Rodriguez Ruiz.

According to Dr. Rodriguez Ruiz, individuals with orthopedic conditions may have pain and restricted range of motion, which can make exercise difficult or impractical. Those with chronic fatigue, pain syndromes or mental health conditions, such as anxiety and depression, may also find it difficult to muster the energy needed for exercise. Though, when physically possible, exercise can help reduce symptoms of anxiety and depression and help improve mood, according to research.

“In these cases, it’s important to consult a medical professional who understands your condition and can provide alternative methods of exercise that are safe for you,” adds Dr. Rodriguez Ruiz. When exercise isn’t an option, weight loss through nutrition and lifestyle adjustments is still possible.

Consider the expert-approved tips for weight loss without exercise below, and remember to consult your medical provider before making any diet and lifestyle changes to make sure you use methods that best suit your health needs.

Eat Nutrient-Dense Whole Foods

Though calorie restriction is a known method for losing weight, weight loss isn’t solely about being in a calorie deficit. Eating nutrient-dense, whole foods and making sure your body has the nutrition it needs is an important component of weight loss and overall health.

“The food we eat directly correlates with our body composition and weight,” says Jessica Domi, a certified personal trainer and director of operations at Fredericksburg Fitness Studio in Fredericksburg, Virginia.

Whole foods contain vitamins, minerals and other essential nutrients that provide the body with the energy necessary to perform daily activities. What’s more, these foods tend to be more filling than processed food options and can help keep you satisfied for longer.

Foods with a high nutrient density are more likely to improve a person’s overall quality of life, reduce the risk of chronic diseases and promote healthy body weight, according to 2015 research in Nutrients^[1]Kline, CE, et al. The association between sleep health and weight change during a 12-month behavioral weight loss intervention.. International Journal of Obesity. 2021;45:639–649. .

Examples of nutrient-dense foods include:

• Whole grains
• Fruits and vegetables
• Lean meats
• Low-fat dairy products
• Eggs
• Poultry
• Fish
• Beans and legumes
• Nuts and seeds

Choose High-Protein Snacks

Protein helps the body build muscle, increase insulin sensitivity (which can contribute to fat loss) and help keep you feeling full and satisfied. Research suggests high-protein diets not only aid in weight loss, but also help maintain long-term weight loss.

“Most of us eat enough total protein, but we don’t spread it [out] properly throughout the day to support muscle growth and repair,” says Lauren Harris-Pincus, a registered dietician, author and owner of Nutrition Starring YOU, a weight management and nutritional counseling practice. For optimal protein intake, Harris-Pincus recommends aiming to consume 20 to 30 grams of protein with each meal and 10 to 15 grams of protein with each snack.

High-protein snacks include:

• Nuts and seeds
• Greek yogurt
• Cottage cheese
• Hummus and vegetables
• Hard-boiled eggs
• Tuna salad on whole wheat crackers
• Beef jerky

Increase Your Fiber Intake

Fiber offers many benefits, including aiding in digestion, managing cholesterol and stabilizing glucose levels. It can also increase feelings of fullness by slowing down the digestion process.

“Fiber-rich foods like fruits, vegetables, beans, nuts, seeds and whole grains are nutrient dense and provide significant vitamins, minerals, antioxidants and phytochemicals for the number of calories consumed,” says Harris-Pincus. What’s more, adding these high-fiber foods to your diet can help you meet your daily fiber needs while contributing to weight loss, she adds.

Women ages 19 to 50 should aim to consume 25 grams of fiber per day, according to the United States Institute of Medicine. Men ages 19 to 50 should consume at least 38 grams of fiber daily.

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Practice Mindful Eating

Mindfulness is the practice of being aware of and intentional with your thoughts and actions. Mindful eating specifically focuses on bringing mindfulness to your experience with food, as well as your emotions, thoughts, physical sensations and behaviors related to eating. While more research is needed, mindful eating may help foster a healthier relationship with food and help you feel more in tune with your body’s needs.

Dr. Rodriguez Ruiz recommends mindful eating to help keep portion sizes in check. “Eating slowly and listening to your body’s cues can help with portion control, as it prevents you from overeating or feeling overly full after meals,” she says. “A good tip is to use smaller plates and bowls to help you stay mindful of your portion sizes.”

Drink Plenty of Water

Water helps regulate body temperature, lower blood pressure, carry nutrients and oxygen to various cells, and maintain optimal kidney function. Replacing sugary drinks and alcoholic beverages with water can help reduce your daily calorie intake and may help lead to reduced weight gain over time.

Harris-Pincus adds that water can also help you feel full and notes that research shows drinking two cups of water before a meal can help you feel fuller and reduce your overall food intake, which can lead to weight loss over time.

The National Health Service recommends drinking six to eight glasses of fluid daily. If plain water isn’t appealing, try adding fruit slices or herbs like mint and rosemary for extra flavor and nutrients.

Manage Stress Levels

Research suggests both a behavioral and physiological link between stress and weight gain. When under pressure, the body releases cortisol—a hormone linked to increased appetite and fat storage. Excess cortisol levels can increase appetite and cravings for energy-dense, comfort foods. High cortisol levels over time have also been linked to abdominal fat gain.

“Stress can be a big contributor to weight gain, as it often leads to overeating or emotional eating,” says Dr. Rodriguez Ruiz. “Finding effective ways to manage stress, such as deep breathing, yoga or even a relaxing bath can help you stay on track with your weight loss goals.”

Create Healthy Sleep Habits

Your body relies on sleep to restore and repair itself, and getting enough rest can also benefit your weight loss efforts. One 2021 study in the International Journal of Obesity suggests people who get better quality sleep tend to also benefit from greater weight and fat loss than those who have poor sleep^[1]Kline, CE, et al. The association between sleep health and weight change during a 12-month behavioral weight loss intervention.. International Journal of Obesity. 2021;45:639–649. . Research also finds lack of sleep can contribute to an increase in stress hormones (like cortisol), which can further inhibit weight loss.

For maximum benefits, the National Sleep Foundation (NSF) recommends adults ages 26 to 64 aim for seven to nine hours of sleep per night. The NSF also encourages incorporating healthy sleep habits into your routine, such as avoiding alcohol and caffeine before bed, establishing an evening wind-down routine and keeping your bedroom dark and cool for optimal rest. Going to bed and waking at the same time each day can also help regulate your body’s internal clock for better sleep quality.