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  • Writer's pictureDr. Karuturi Subrahmanyam

How to lose weight without exercise?

Many people think that losing weight requires a lot of exercise and a strict diet. However, this is not always the case. There are some effective ways to lose weight without exercise, as long as you are willing to make some changes in your lifestyle and eating habits. Here are some tips on how to lose weight without exercise:

  • Be patient with the process: Losing weight without exercise may take longer than losing weight with exercise, but it is still possible. Don’t expect to see dramatic results overnight, but rather focus on the long-term benefits of your healthy choices. Remember that losing weight is not only about the number on the scale, but also about how you feel and look.

  • Play around with plates: The size and color of your plates can affect how much you eat. Research has shown that using smaller plates can help you eat less by making portions look larger. Similarly, using plates that contrast with the color of your food can help you eat less by making the food more visible. For example, if you are eating pasta, use a blue or green plate instead of a white or red one.

  • Fill up on soups and salads: Soups and salads are low in calories but high in volume and fiber, which can help you feel full and satisfied. Research has shown that eating soup or salad before a meal can reduce the total amount of calories you consume. However, be careful with the ingredients and dressings you use, as they can add a lot of calories and fat. Choose broth-based soups over creamy ones, and use vinegar, lemon juice, or yogurt instead of mayonnaise or cream-based dressings.

  • Watch your portions: Portion control is one of the key factors in losing weight without exercise. Many people tend to overeat because they don’t pay attention to how much they are putting on their plates or in their mouths. A simple way to control your portions is to use your hand as a guide. For example, a fist-sized portion of rice or pasta is about one cup, a palm-sized portion of meat or fish is about three ounces, and a thumb-sized portion of cheese or nuts is about one ounce.

  • Choose healthy snacks: Snacking can be a good way to curb your hunger and prevent overeating at meals, as long as you choose healthy snacks that are low in calories but high in nutrients. Some examples of healthy snacks are fruits, vegetables, nuts, seeds, yogurt, hummus, popcorn, or hard-boiled eggs. Avoid snacks that are high in sugar, fat, or salt, such as cookies, chips, candy, or soda.

  • Drink more water: Water is essential for your health and hydration, but it can also help you lose weight without exercise. Water has no calories but can help you feel full and reduce your appetite. Research has shown that drinking water before a meal can help you eat less and lose more weight. Water can also boost your metabolism and flush out toxins from your body. Aim to drink at least eight glasses of water per day, and avoid drinks that are high in calories or caffeine, such as juice, coffee, or alcohol.

  • Eat more protein: Protein is an important macronutrient that can help you lose weight without exercise. Protein can increase your feelings of fullness, reduce your hunger, and help you burn more calories. Protein can also preserve your muscle mass, which is important for your metabolism and body shape. Some examples of protein-rich foods are eggs, chicken, fish, beans, lentils, quinoa, and tofu.

  • Eat more fiber: Fiber is another macronutrient that can help you lose weight without exercise. Fiber can slow down the digestion and absorption of food, which can help you feel full longer and prevent blood sugar spikes. Fiber can also lower your cholesterol levels and improve your bowel movements. Some examples of fiber-rich foods are fruits, vegetables, whole grains, nuts, seeds, and oats.

  • Reduce your stress levels: Stress can have a negative impact on your weight loss efforts, as it can trigger emotional eating, cravings, and bingeing. Stress can also increase the production of cortisol, a hormone that promotes fat storage and appetite. To reduce your stress levels, you can try some relaxation techniques such as meditation, yoga, breathing exercises, or massage. You can also seek social support from your friends, family, or therapist.

  • Get enough sleep: Sleep is essential for your health and weight loss, as it can affect your hormones, metabolism, appetite, and mood. Studies have shown that lack of sleep can increase your hunger, cravings, and calorie intake, as well as reduce your energy expenditure and fat burning . To get enough sleep, you should aim for at least seven to nine hours of quality sleep per night, and avoid caffeine, alcohol, nicotine, or screens before bedtime.


These are some of the ways to lose weight without exercise, but remember that exercise is still beneficial for your overall health and well-being. Exercise can help you burn more calories, build more muscle, improve your mood, and prevent or manage various chronic diseases. Therefore, if you can, try to incorporate some physical activity into your daily routine, such as walking, cycling, swimming, or dancing.

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