WEIGHT MANAGEMENT ∙ 4 minute read

How to lose weight without exercising

By Luke Chapman | Medically reviewed by Lauren Sien

Marathons. Treadmills. Press-ups. You’re probably bored just reading about them. For some of us, the thought of doing sit-ups or jogging through the park evokes a sense of dread. It’s boring, difficult, and just not worth it. 

Exercise helps with weight loss, but tough fitness sessions aren’t a must. You can still lose some pounds without the burden of the gym weighing you down. Of course, it helps to incorporate some activity into your day, whether it’s a leisurely walk or a bike ride through the park. Remember, exercise can be something you enjoy.

But if you do lay off the exercise, it does mean you’re going to have to stay on top of a healthy diet. Yes, that means cutting out chocolate and stocking up on veg. But hey, it also means no 6am spin class.

Which diet is best for weight loss?

It’s all about balance. Generally, a nutritious diet rich in the main food groups (carbohydrates, fats, and protein) is the key to a healthy body. But, for an added bonus, here are a few tips to help you get in optimum shape.

1. Drinking plenty of water 

It’s an easy way to alleviate the intensity of food cravings. Next time you feel tempted by a sugary snack or bite of junk food, have a pint of water instead. It might be the difference between hitting and missing your desired weight. 

2. Have smaller plates of food

The key to weight loss is in portion control. Simply having smaller plates of food means you’ll consume less calories. Easy. 

3. Plan your meals

Planning works. Set a plan for the week and stick to it. Maintaining a healthy diet is much easier when you know what you’ll be cooking and when you’ll be cooking it. It also takes out the stress of deciding what to get at the supermarket on the way home. 

4. Don’t stock up on junk food

You can’t eat junk food if it’s not there. Making sure your fridge and cupboard is only stocked with healthy food makes it easier to avoid temptation. Bags of Maltesers aren’t as inviting when you have to walk to the shop to buy them. 

5. Get a full night’s rest

Sleep and weight are interlinked. Failing to get the required amount of shut-eye triggers bad habits that can cause weight gain. A lack of sleep makes you crave more food and lessens the feeling of being full. So make sleep your priority and enjoy the effects on your waistline. 

Of course, all of the above is made easier with some exercise. Staying sedentary can cause some health issues, some of which can’t be reversed. So try to keep active where you can – you don’t have to sign up for a gym class or join the local park run group. But start thinking about how you can incorporate mini bouts of exercise into your everyday life. Take the stairs instead of the lift. Walk instead of getting the bus. Little steps towards keeping active can make a huge difference to your overall health.

The numan take

You hate exercise, we get that. But staying completely sedentary can cause damage to your long-term health. You need to strive to avoid that. We aren’t asking for you to sign up for a marathon, but aim for leisurely walks or bike rides. You might enjoy it. And once you start enjoying exercise, your weight loss journey becomes a lot easier.