10 Simple Ways to Lose Weight Without Exercise this 2020

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Jane Taylor in Health & Wealth

21 January 2020, 01:07 GMT

Sometimes, all it takes is a little boost to kick off a weight loss journey. Finding ways to lose weight without exercise can be the motivation that eventually leads to a complete transformation in the body and mind.

Before we share 10 simple ways to lose weight without exercise, we'll discuss the benefits of weight loss and provide tips for a healthy lifestyle.

Benefits of Weight Loss

Losing weight is a priority for anyone who is committed to improving their general health. Being overweight or obese can lead to the development of many life-altering diseases and conditions. Even small amounts of weight loss can improve health. It is better to start somewhere than to suffer long-term.

Losing weight can decrease the risk of developing:

  • Cancer
  • Diabetes
  • Heart disease
  • Joint pain
  • Osteoarthritis
  • Sleep apnea
  • Stroke

Losing weight also has regenerative effects on the body. Some conditions above can improve with weight loss. Other ways of losing weight can benefit the body are:

  • Better sleep
  • Blood sugar stabilization
  • Cholesterol improvement
  • Immune system strengthening
  • Increased mobility
  • Mood elevation
  • Sex drive stimulation

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Tips for a Healthy Lifestyle

Leading a healthy lifestyle starts with a decision to shed the old and bring forth a new, healthier you. Taking small steps now can create a big impact over time.


Here are tips for living a healthy lifestyle.


Committing to a healthy lifestyle is the first step. It is a mental process to get comfortable with. Habits caused weight gain and habits alone will cause weight loss. Deciding to embark on a healthy lifestyle is the most crucial step.

Eat Well

Opting for whole foods rather than anything packaged or processed is the standard for a healthy lifestyle. Whole foods are vegetables, fruit, and whole grains. If your diet is currently far from healthy, pick a place to start. For example, replacing candy bars with fruit can cut pounds from the scale quickly.

Pass On Salt And Sugar

Salt and sugar are added to many foods already. The average Western diet is loaded with them to the detriment of health. To keep your sodium and sugar intake in check, don’t add any extra salt or sugar to food. Instead explore other seasoning options like mint, cinnamon, basil, garlic, and chili.

Learn The Skinny On Fats

Fat had a bad rap for decades because it was believed all fats cause substantial weight gain. The truth is there are different kinds of fats. We need to incorporate good fats into our diets to be healthy. Unsaturated fats are part of a healthy diet. Saturated fats and trans fats can keep a dubious reputation.

Good fats are found in avocados, nuts, fish, olive oil, eggs, chia seeds, and dark chocolate.

Bad fats are found in animal proteins like beef, butter, cheese, chicken with skin, lamb, fast-food, snack food, and junk food.

Sleep On

Sleep is the time when the body repairs itself. Getting seven to eight hours of sleep every night is part of a healthy lifestyle. Sleep also impacts metabolism, which contributes to weight.


Healthy living means banishing unhealthy pollutants from the body. Tobacco products, alcohol, and recreational drugs can all cause the body to deteriorate.


A list of healthy lifestyle tips must include exercise. Besides helping us look and feel good, exercise helps keep the body strong and healthy. 

10 Simple Ways to Lose Weight Without Exercise

More than a dream come true, it is possible to lose weight without exercise. Here are the top ten ways you can battle the bulge without hitting the gym.

1. Supplement With Garcinia Cambogia

Garcinia Cambogia is an all-natural appetite suppressing supplement taken to aid in easy weight loss. Garcinia Cambogia is an exotic fruit with a special hydroxycitric acid (HCA) containing rind. HCA has incredible fat-busting abilities and increases serotonin production in the brain. Increased serotonin levels help combat cravings.

2. Use Small Plates In Specific Colors

The size of the average dinner plate has dramatically increased in the last years. Waistline sizes quickly followed plate sizes in this trend. Many people were trained at an early age to eat everything on their plate. Eating from smaller plates can help you eat less which is a simple way to lose weight without exercise.

Research also shows that eating food on a plate that has a contrasting color can help you eat less. The colors blue and red are especially effective. Eat light-colored poultry on a dark blue plate. Eating unhealthy food on red plates acts as a brain signal to stop overeating. Use small, colorful plates for best weight loss results.

3. Chew 32 Strategy

Chewing each bite of food 32 times before swallowing can help you lose weight without exercise. Thoroughly chewing food substantially slows down the eating process. The brain and body work together to keep everything functioning properly, but sometimes there is a delay in communication.

Eating quickly can intensify this communication delay between the brain and stomach. It takes the stomach about 20 minutes to tell the brain it is full.

Chewing food longer also offers a variety of health benefits like increased nutrient absorption and better digestion.

4. Sideline Sugar

Sidelining sugar might be easier said than done at first, but it is one of the most simple ways to lose weight without exercise. By cutting out any sugary drinks, snacks, and additives, you cut calories in a flash.

The icing on this sugar-free cake is by nixing sugar from your diet, your metabolism speeds up, and you feel less hungry. Removing sugar from your diet helps you lose weight in more than one way. What could be sweeter than that?

5. Drink Water

Drinking water is a simple way to lose weight without exercise. Water doesn’t contain any calorie drink, and it helps control hunger. Drinking water throughout the day curb cravings for unhealthy snacks. Consuming a full glass of water before mealtimes lead to less room for unneeded food.

You’re alive; you must drink water. Are you drinking enough? You have likely heard you need to drink eight 8-ounce glasses of water every day. This amount is the equivalent of two liters of water per day. When drinking water to lose weight, drink up to four and a half liters of water daily.

6. Adjust Portion Sizes

Eating smaller portion sizes means consuming fewer calories which can contribute to achieving your weight loss goals. Modern portion sizes are massive compared with portion sizes of the past. Remember to fill one-quarter of your plate with lean protein, one-quarter with whole grains, and the entire another half with vegetables and fruits.

If you don’t know where to start with portion control, always divide your meal in half before digging in. This method works well at home and when dining out. Many restaurants are familiar with this method of portion control and upon request will box up the half-portion of your meal before serving your plate. Save the uneaten portion for tomorrow’s lunch.

7. Eat Protein And Fiber

Adding appropriate amounts of healthy protein and fiber to your diet can play an essential role in weight management.

Eating protein helps sustain the feeling of fullness thus reducing hunger. Protein also has metabolism-boosting properties. Protein is found in a variety of plant and animal sources. Animal proteins are often high-calorie foods with unhealthy fats. When eating protein to lose weight, monitor your calories to keep the weight off.

Eating soluble fiber is an easy weight to lose weight without exercise. Soluble fiber fills the stomach and reduces feelings of hunger. Some great sources of soluble fiber are found in:

  1. Apples
  2. Bran
  3. Citrus fruit
  4. Peas
  5. Oats
  6. Potatoes


8. Eat Purposefully

Remember the days when people would sit down a table in relative silence for a meal? Maybe not, but they were on to something. Studies have found that when we eat on-the-go or while watching TV, playing a game, or scrolling on a smartphone, we eat more without even realizing it.

Another component of this is eating from a package. It’s difficult to gauge how much we’ve eaten when we haven’t removed a specific portion from the bag, box, or container. Eating purposefully means paying attention at mealtimes. By setting aside time to eat your food, you could lose weight without exercise.

9. Reduce Stress

Taking time out to de-stress and decompress can help you lose weight. Stress releases a slew of hormones in the body. Some of these hormones are linked with appetite regulation.

Stress also releases the hormone cortisol that can negatively impact sleep cycles. Cortisol also promotes cravings for comfort foods. Add weight loss to the list of good reasons to take that long-overdue wellness day.

10. Eat Home-Cooked Cuisine

Cooking meals at home can be an easy way to lose weight without exercise. Knowing how to prepare delicious low-calorie meals can ensure you know what is in your food. Many packaged foods contain hidden ingredients like sugar. When dining in a restaurant, there is no telling what is in the food.

Learn to prepare meals at home and experiment with healthy seasoning alternatives to create great-tasting and filling meals that melt the pounds away.



Learning how to lose weight without exercise is a catalyst toward living a healthy lifestyle. Taking steps to improve your health through weight management provides lifelong benefits that improve nearly every facet of life.

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