When we think of weight loss strategies, hitting the gym is often top of mind. But what if working out isn’t an option due to chronic pain, mobility issues, or a packed schedule? If you’re wondering how to lose weight without exercise, the good news is that it’s possible! Experts explain how to make impactful lifestyle changes that support weight loss, no workout required.
Is it realistic to lose weight without exercising?
Put simply, this question has a “yes, but” type of answer. Yes, it’s realistic to lose weight without exercising. In fact, it may be necessary for those facing mobility limitations, pain, or certain medical conditions where exercise is uncomfortable or even unsafe.
“In the overall weight loss journey, diet plays a bigger role than exercise initially,” explains Rekha Kumar, MD, Chief Medical Officer at Found. That said, she adds, exercise is still important to maintain muscle mass and keep your metabolic rate up while you lose weight.
Dr. Kumar emphasizes that a well-rounded, sustainable weight loss plan should always include exercise in some form. “Whenever we lose weight, whether through diet, exercise, weight loss surgery, or medicine, a quarter to a third of that weight is muscle,” says Dr. Kumar.
How to lose weight without exercise
If you want to lose body weight fast without exercise, try these small but effective lifestyle changes.
- Incorporate light movement throughout your day. “Exercise doesn’t always have to look like 5 a.m. spin classes or heavy weight lifting,” says Dr. Kumar. “Getting out on a short walk every day, or opting to take the stairs instead of the elevator are great low-intensity ways to maintain muscle while trying to lose weight.” This is defined as ‘non-exercise activity thermogenesis’ (NEAT), which is the energy you burn through daily activity that is not structured exercise.
- Take smaller bites of your food. For easy calorie control, take smaller bites of your meals or snacks. Eating slowly and in smaller bites can help you feel full while consuming fewer calories, making it easier to control portions and lose weight.
- Drink green tea. Green tea is packed with antioxidants that can help support weight loss by increasing beneficial, calorie-torching brown fat in your body.
- Sniff this when cravings strike. Inhaling a pleasant scent can reduce urges and help control calorie intake, allowing for weight loss without strict dieting.
- Prioritize whole foods. Whole foods, like vegetables, fruits, and lean proteins support weight loss by helping you feel full longer.
- Cook more meals at home. Home cooking lets you control ingredients and portion sizes, which can support weight loss.
- Stay hydrated. Drinking water consistently throughout the day can help control hunger and prevent overeating.
- Get enough sleep. Adequate sleep plays a critical role in weight management as it can affect hunger hormones.
These straightforward tips can make a significant difference when it comes to your weight management journey, even without the need for traditional exercise routines.
Source: Woman’s World
