How to Lose Weight Without Exercise

Everyone knows the popular weight-loss mantra: Move more and eat less. And although they're listed together, these two pieces of advice don't need to be treated equally. In fact, it is possible to lose weight without exercise. Let us explain.

First thing's first: we are not denying that moderate-intensity exercise is good for maintaining and improving your health; however, dozens of studies have uncovered evidence that exercise alone may not be the best way to lose weight.

1. Boost your cooking skills

Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without reducing food intake.

People who have more knowledge about how to cook different foods are more likely to eat a wide variety of highly nutritious ingredients, including fruit and vegetables, which are great for weight loss.

In fact, researchers are increasingly linking weight gain and obesity to poor cooking skills.

People who are not confident in the kitchen can try taking a cookery class or watching cooking videos online. A great place to start is Jamie Oliver’s Food Tube, which focuses on how to make simple, healthful meals.

2. Eat more protein

Protein is an essential part of a healthful diet and is necessary for growth and efficient metabolism. Protein can increaseTrusted Source feelings of fullness and delay hunger.

A small study in young women found that eating high-protein yogurt as an afternoon snack reduced hunger and calorie intake at later meals.

Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.

3. Get more sleep

A good night’s rest is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism.

Getting less than 6 hours of sleep a night can increase a person’s risk of being overweight or obese.

4. Reduce stress

Raised stress levels can also disrupt hormonal balance. When a person is stressed, their body produces hormones called glucocorticoids. Too many glucocorticoids can increaseTrusted Source a person’s appetite, leading to weight gain.

Stress can also trigger emotional eating. Emotional eating is when a person eats unhealthful foods to try to control and improve a negative mood.

Methods to reduce stress include:

• getting regular exercise
• reducing caffeine intake
• practicing meditation or mindfulness
• saying no to non-essential commitments
• spending time outdoors
• trying yoga

5. Get more vitamin D

Indicates that those with low vitamin D blood levels are more likely to be obese and not get enough exercise.

Other health conditions associated with low vitamin D include:

• metabolic syndrome
• depression and anxiety
• type 1 and type 2 diabetes
• osteoporosis and osteoarthritis

People can get vitamin D from the sun and some foods. Foods that contain vitamin D include egg yolks, fatty fish, certain mushrooms, and fortified foods.

Vitamin D supplements are also available to purchase in pharmacies or online.