lose weight without exercise

100 Evidence-Based Ways to Lose Weight without Exercise

Exercise isn’t required to lose weight. All that is required to lose weight is an energy deficit. Good dietary and lifestyle choices are essential to losing weight. With the use of appropriate habits, weight reduction can be achieved without effort.

Your body burns a certain amount of calories per day depending upon your activity level, current body weight, genetics, and individual factors. The total daily energy expenditure (TDEE) is this number of calories used per day after exercise is accounted for. The target for weight loss is approximately 500 calories per day less than TDEE. This will lead to 1 pound (3,500 calories) of weight loss per week.

The most important thing for weight loss is your diet, not exercise. It is much easier to not eat 500 calories than to exercise for 500 calories. Would you rather skip dessert or run 5 miles?

It’s all about calories in versus calories out. (1)

With that in mind, I will share 100 evidence-based ways to lose weight without exercise by increasing your daily calorie deficit. If you are serious about weight loss, you should check out our free effortless 30-day weight loss challenge.

Table of Contents

Evidence-Based Proven Ways to Lose Weight without Exercise

1. Drink more water –

This is one of the simplest and most effective ways to lose weight. It removes all doubt about whether you are truly hungry or actually thirsty. Studies have shown time and time again that increased water consumption causes reduction in fat.

Drinking 500 ml (16.9 oz) of water increased metabolic rate by 30% in a study of 14 people (7 men and 7 women).The effect was apparent within 10 minutes and lasted approximately 35 minutes, resulting in a thermogenic response of around 24 calories. The boost in metabolism occurs as the ingested water is heated from 71.6F to 98.6F. (2)

2. Eat more protein –

Eat more protein at every meal. Protein increases metabolism and helps you lose weight. It can also help prevent muscle loss while losing weight. A study found that protein increases the metabolic rate more than carbs and fat. (3)

Protein requires more energy to be broken down in your body than carbohydrates or fats, which can result in a boost to your metabolism. Protein takes the most energy to digest, and as such it causes the greatest increase in one’s metabolic rate.

Your metabolism increases by approximately 4% for every 100 calories of protein consumed in a day.

3. Increase fiber intake –

Psyllium husk is a great, inexpensive source of fiber. It increases fullness and decreases hunger. (4)

Increasing soluble fiber in your diet improves body fat, fasting glucose, and fasting insulin in overweight adults. (5)

Soluble fiber soaks up water and becomes thicker and gel-like.  As a result, it slows down digestion, increases fullness, and decreases hunger. A reduction in appetite translates to a lesser calorie intake per day.

4. Eat less or avoid sugar –

Avoid sugar or limit your sugar intake to under 50 grams per day. Sugar is the main culprit for weight gain, not fat.

One of the easiest and most effective ways to include this in your daily routine is to stop drinking sugared drinks like Cola. Calorie sweetened beverages are notorious for weight gain. (6)

Added sugar was

5. Get enough sleep –

Sleep deprivation can cause weight gain. Lack of sleep increases hunger and appetite. Sleep deprivation has been associated with a slew of unpleasant consequences, including increased hunger, food cravings, and eating larger serving sizes. (7)

The body’s rhythms are based on the 24-hour day. This is known as our circadian rhythms. This is the wake and sleep cycles that regulates our body’s biological processes and is known as our molecular clock.

As darkness sets in, the body’s biological clock instructs the cells to slow down and prepare for a restorative night of sleep. This is a result of melatonin release. During sleep, our body goes through numerous vital processes that are necessary for us to function at our best.

6. Start a food log –

A food diary might be a fantastic method to discover how we eat. We generally underestimate or overestimate how many calories we eat per day. (8)

By starting a food log, we can become aware of our eating habits. This awareness might result in improved food choices.

7. Calculate daily calorie needs –

In this articles intro, I highlighted the importance of calories in versus calories out when trying to lose weight. That is the most important consideration.

The best way to actualize weight loss is to find out how many calories you burn per day.

Here’s a free TDEE calculator I use.

TDEE Calculator: Learn Your Total Daily Energy Expenditure

8. Make a calorie goal plan –

If you followed step 6 and step 7 above, you know about how many calories you eat per day and how many calories you burn per day.

The next step is to figure out a calorie goal plan.

If you want to lose a pound per week, then you will need to reduce calories by 500 per day.

9. Weigh yourself weekly –

This is an important step.

Weigh yourself at the same time and on the same scale. This is important since our body weight can fluctuate drastically throughout the day.

I advise weighing yourself on the same day each week. I usually weigh myself on Sunday to prepare myself for the upcoming week. This reinforces my habits if my weekly goal was met. If the goal was not met, I have the opportunity to reevaluate my current plan.

10. Increase healthy fat intake –

Fat has been demonized in the past but is starting to be more understood as an important macronutrient. Dietary fatty acids function as a signaling molecule with a wide range of impact on physiological processes. One of those signaling molecules is leptin which plays a role in hunger.

Fat is known to decrease hunger and reduces blood sugar rebounds which cause cravings later in the day.

Not all fats are created equal though. Trans-fats are horrible for your health and can lead to weight gain. Eating high-fat and high-carb meals increases weight gain.

Increasing healthy fats in your diet can lead to an increase in fat oxidation or the bodies ability to burn fat. (9)

11. Decrease carbohydrate intake –

Carbohydrates are known to rev up insulin secretion. This spike in insulin leads to hunger and cravings which often results in increased caloric intake.

Even though it’s not the only macronutrient, carbohydrates have been villainized. This is due to its role in insulin secretion which can lead to increased hunger.

Also, it has been shown that high-carb meals can increase weight gain over time.

According to some research, a low carbohydrate diet may be more effective for weight reduction than exercise. (10)

12. Practice mindful eating –

Put your attention on how you feel when you eat, chew more, and savor your meal. This will aid in digestion and slow down eating. Taking longer with each bite allows leptin and hunger hormones to react. It takes the body about 20 minutes before satiety or fullness is realized. By increasing time chewing and eating, overeating is reduced. (11)

In addition to avoiding overeating, mindful eating has been shown to significantly improve numerous other weight loss measures. People have noticed a reduction in food cravings, better portion control, lower body mass index, and reduce body weight. (12)

Mindful eating is an fantastic way to lose weight without exercise.

13. Don’t snack –

Snacking can be a significant contributor to eating excess calories. The typical snack food is generally high in sugar, highly processed, and very calorie dense.

Snacking at night is particularly harmful if you want to lose weight. (13)

14. Skip breakfast –

Intermittent fasting has received both positive and negative attention lately. There are passionate supporters on both sides of the debate, with some studies supporting both viewpoints. While there are probably tons of factors behind the lack of consensus, it boils down to do what’s best for you.

If skipping breakfast is easy for you and you enjoy the catecholamine energy boost you get from it, do it. It can provide an easy way to reduce your total daily caloric intake. (14)

If you need breakfast and feel awful when you skip it, eat breakfast.

15. Don’t skip breakfast –

If you read above, one of the tips is to skip breakfast. If this doesn’t sit well with you, my advice is to not skip breakfast. Studies support this method as well for weight loss.

I came across a research on meal timing for early vs. late eaters. It consisted of 42 nonsmoking homemakers using the Mediterranean diet on a 600 calorie deficit. One group ate the majority of their calories in the morning hours while the other group ate more in the evening hours. The researchers found that individuals who ate early in the day had better weight reduction than those that ate later in the day. (15)

16. Drink 16 oz water 30 minutes before meals –

For 8 weeks, 50 overweight girls were told to drink 500ml (16.9 oz) of water three times a day, half an hour before each meal for the purpose of weight reduction. The body mass index (BMI), as well as a body composition score, were used in the research to assess weight reduction. The subjects improved across all three parameters in 8 weeks, with no additional therapy beyond drinking water 30 minutes before each meal. (16)

Drinking water before meals can improve satiety and reduce calorie intake. This is a good strategy to implement before meals.

17. Eat eggs –

Eggs eaten for breakfast reduce the calories consumed later in the day.

A three-way crossover randomized study was conducted to evaluate the influence of different meal types at breakfast on eating throughout the day in 30 healthy men. They ate eggs with toast, cereal (cornflakes) with milk and toast, or a croissant and orange juice. At 30-minute intervals, pictures were used to assess subjective hunger, satiety, and fullness. The amount of food eaten was measured by weighted ad libitum (eating as much as you want) lunch and evening meals. The egg breakfast improved satiety, hunger, and desire to eat later in the day among participants. (17)

18. Eat more nuts –

Nuts are a wonderful source of nutrients, including protein, healthy fats, and fiber, all of which assist you to feel fuller for longer.

Nuts are energy-dense yet not linked to weight gain owing to their appetite suppressing effects. (18)

19. Reduce alcohol intake –

Alcohol contains a lot of empty calories and drinking large quantities over time can add pounds to your waistline.

Alcohol also tends to reduce your inhibitions which can lead to overeating and other unhealthy behaviors.

The occasional glass of wine or drinking in moderation is associated with minor weight gain and is much healthier than excessive alcohol consumption. (19)

20. Eat less at night –

Significant weight loss has been observed in subjects who ate their largest meal at breakfast and reduced calories as the day progressed. This makes sense since we generally need to utilize calories throughout the day and require them less in the evening. This also supports the study showing reduced eating at night helps circadian rhythms. (16)

21. Plan a cheat meal once per week –

Restricting your diet can lead to overindulging once the restrictions are lifted. A better option is to have a cheat meal once a week and schedule it. This will prevent you from overindulging in unhealthy foods.

This will also keep cravings at bay while allowing you to enjoy delicious food guilt-free. This will increase adherence to a healthier eating lifestyle.

22. Move around more –

Sedentary behavior is associated with weight gain and cardiometabolic risk. (17)

The best way to combat this is to move more throughout the day. If you realize you have been sitting for a while, get up and walk around. As crazy as it sounds, fidgeting-type behavior has been shown to have thermogenic and calorie burning effects. (18)

I am not suggesting you nervously fidget about but interrupting long periods on inactivity with movement can help increase weight loss and decrease cardiometabolic risk.

23. Gut health –

Obesity is caused by imbalances in the gut microbiota, which inhabit the intestines. (19)

Probiotics, prebiotics and resistant starch promote weight loss by improving gut health. The best options are foods that contain healthy bacteria for your gut health. Probiotic foods such as yogurt, pickled vegetables, sauerkraut, and kimchi are ideal for this.

Increasing fiber intake can also promote the growth of healthy bacteria. Resistant starch is simply fiber that resists digestion and continues to feed your gut microbiome with healthy bacteria. Psyllium husk is another beneficial supplemental fiber.

24. Try a standing desk –

If your job requires extended sitting, a standing desk may help reduce the negative effects of prolonged sitting. After all, prolonged sitting and sedentary behavior are directly related to weight gain and a range of negative health consequences. (20)

25. Go outside –

Exposure to natural light helps regulate circadian rhythms and supports weight loss.

Vitamin D is also essential for a healthy metabolism and adequate exposure to sunlight helps maintain proper vitamin d concentrations. (21)

After all, vitamin D deficiency was 41.6% in US adults. The highest rate was seen in African Americans at 82.1% and Hispanics at 69.2%. (22)

If you are unable to get outside more, consider supplementing with a vitamin D supplement containing calcium for increased absorption.

26. Drink tea –

Both green tea and black tea contain caffeine which has been shown to enhance fat burning in humans. (23)

Tea is known to have anti-inflammatory, anti-oxidant, and cardiovascular benefits in addition to other health functions. (24)

27. Drink coffee –

Tea is great but coffee really packs a punch with its caffeine content.

Caffeine is a well-known metabolism booster and fat burner. (25)

A few cups of coffee each day can help keep your burners on and your metabolism running like a well-oiled machine. Just make sure to add some healthy fats and protein and avoid sugar for best results.

28. Avoid diet sodas –

Studies have shown that by simply replacing diet sodas with water you can lose fat while reducing fasting insulin levels. (26)

29. Use a food tracker app –

This one may seem like a no-brainer but food tracking apps are extremely beneficial for weight loss. Keeping track of your calories, macros, and nutrient intake is important to not only lose weight but keep it off.

If you don’t know what you’re eating how can you make better choices? Tracking takes the guesswork out while helping you become more aware of your eating habits.

30. Don’t drink your calories –

If weight loss is your goal, you need to reduce the amount of calories you drink.

This includes alcohol, juices, energy drinks and soda. These items should be eliminated if possible or at least limited as much as possible.

If you want to lose weight without exercise, eliminate drinking calories.

31. Learn about nutrition –

There is no better way to become healthier than to learn how nutrition and food affects the body. As you become more aware of how food affects the body, it may become easier to eat healthier.

32. Understand the glycemic index –

The glycemic index (GI) is a system that ranks foods based on the impact they have on your blood sugar.

Lower glycemic foods have a minimal impact while high glycemic foods cause drastic spikes in the blood sugar.

Eating low glycemic foods is beneficial for weight loss as it helps maintain healthy blood sugar levels and avoid insulin spikes that lead to fat gain.

33. Try meal prepping on Sunday –

Making a plan is a great way to stay on track and easier than trying to make healthy choices when you’re hungry.

Preparing a meal plan for the entire week or even month takes a lot of stress out and makes sticking to your diet plan much easier.

34. Pack a lunch –

Eating out or picking up lunch during the work week can add hundreds of calories and carbohydrates to your daily intake.

Instead, bring a nutritious lunch that you cooked yourself. You may also save money by doing this.

35. Keep your fridge stocked with healthy options –

We have all been there. It’s getting late and you forgot to defrost some meat. You go to the refrigerator and discover that you have nothing to prepare. As a result, you order in.

By keeping healthy options readily available, you can avoid these types of situations and stay on track with your nutrition plan.

36. Eat out less –

It’s enjoyable to eat out, but it may be a quick path to weight gain. Restaurants tend to have meals that are very calorie dense. After all, this is what leads it to tasting so good. High carbohydrate and high fat meals are generally very tasty. Every once and a while is fine but eating out frequently can lead to weight gain.

37. Choose healthier options when eating out –

When you do go out and eat, there are ways you can minimize the damage. Most restaurants have a “healthy option” on their menu. This could be an alternative to eating calorie dense food.

38. Take half your food to-go –

If you are eating out, consider taking half of your meal to-go before you even start eating. This precludes the need to eat everything on your plate. This is especially beneficial to reduce caloric intake since some entrees contain upwards of 2,000 calories!

39. Avoid buffets –

Buffets are some of the worst places to eat while trying to lose weight. The food is laid out like a smorgasbord and it’s almost irresistible. The sheer variety and size of the portions is mindboggling and it may be too much for anyone to handle.

There is also the desire to “get your money’s worth”. This means eating as much food as possible which is definitely not good for your body composition.

40. Reduce screen time –

We are a society that is addicted to our screens. TV, computers, cell phones and other electronic devices have taken over our lives in many ways. We use them for entertainment and information gathering, but they may be affecting our health in a negative way.

Screens emit blue light which suppresses melatonin and disrupts your circadian rhythm. This can lead to poor sleep which leads to weight gain. If you are spending an excessive amount of time in front of a screen, the chances are high that you are sedentary as well. These two risk factors can lead to weight gain.

Try to limit screen time for better overall health.

41. Eat a healthy snack before eating out –

This can help you avoid eating too much appetizer food, which is known for having high amounts of carbohydrates, fat, and calories.

42. Control your portions –

Most people don’t realize how much they eat. But studies show that we tend to eat around 20% more than the recommended serving size.

Controlling the portion size is a great way to reduce total calories consumed. (27)

43. Try intermittent fasting –

Intermittent fasting means intermittent eating. You cycle your food intake into an 8 to 12 hour window. For example, you may only eat between the hours of 8am to 8pm.

This allows your body to fast in between these periods which boosts growth hormone secretion and fat burning.

44. Relax –

Cortisol is a stress hormone, and it plays a role in your ability to metabolize fat. It can also cause cravings for sugar and craving.

Too much cortisol can be bad for your health, so try to reduce stress as much as possible. This will allow you to have better control of your calories consumed.

45. Try Meditation –

This tip goes hand in hand with the above tip to relax more. Stress and obesity are linked. (28)

Meditation can be a great way to reduce stress and improve sleep quality.

There are many studies that show how positive effects meditation has on the body and mind. (29) (30)

46. Don’t eat and watch TV –

Distracted eating can lead to overeating. (31)

This is especially bad if you are trying to limit your caloric intake. A good way to combat this is mindful eating.

47. Eat at the same time –

Regular meal patterns can improve sleep, circadian rhythms, and decrease bodyweight. This is linked to a decrease in appetite as well as other benefits derived from improved sleep. (32)

48. Choose a parking spot at the end of the parking lot –

Walking burns calories. (33)

Why not do little things that promote walking more per day.

You not only burn more calories, but you also decrease the likelihood that someone will scratch or hit your automobile with their door.

Win, win.

49. Use smaller plates –

While the research is mixed, using smaller plates for normal weight individuals can lead to eating less. (34)

In theory, using smaller plates should reduce total calories consumed but there are many other variables at play. It doesn’t hurt to incorporate this technique in addition to others discussed in this article.

50. Use red plates –

The color red has been demonstrated to reduce snack food and cola intake. (35)

The findings suggest that red acts as a subtle stop signal that works outside of focused attention, lowering inadvertent food and beverage intake.

51. Don’t keep unhealthy food in the house –

“I can resist anything except temptation.” – Oscar Wilde

Temptation is the enemy of weight loss.

Don’t keep unhealthy food in your house if you want to lose weight. Out of sight, out of mind.

52. Be wary of diet food –

Aspartame and sucralose are zero-calorie sweeteners that are commonly found in sugar-free foods.

Unfortunately, these can lead to weight gain and other negative health consequences. (36)

53. Keep your house cooler –

A colder environment can lead to a higher metabolism. (37)

The body’s response to cold burns through glycogen stores. This also occurs during exercise. Exercising in cold climates could also increase calories burned compared to more temperate environments.

54. Make small behavior habits –

Adherence is the name of the game to lose weight without exercise. Making minor adjustments to your present routine might help you achieve your goal.

But don’t worry about making major life changes to achieve weight loss. Big changes often fail and you’ll likely rebound at some point. Begin with a few simple changes and increase them little by little. This can have a significant impact on your habits over time without you even realizing it.

55. Create healthy habits and track them –

One of the biggest reasons why people don’t achieve their desired results is that they lack a plan.

Tracking healthy habits can provide insight as to why some behaviors work and others don’t.

Start monitoring your habits, weight, and overall success now so you may achieve your long-term goals.

56. Consider talking to a licensed nutritionist –

Behavioral counseling has been shown to have positive outcomes in regard to cardiovascular health as well as achieving health related goals. (38)

Whether you choose to meet with a nutritionist, coach, or activity specialist, consider talking to someone who can help motivate you.

57. Cook your own meals –

The more control you have over your food, the better. There are a plethora of restaurants nowadays that serve high-calorie meals with large portions.

It’s critical to know what you’re eating and how many calories it contains.

You may save money by cooking at home and also have peace of mind knowing that you’re eating healthier.

58. Keep your healthier foods in sight on the shelves –

If you keep your healthy foods in plain sight, you won’t reach for something less healthy like ice cream or chips.

There’s also a growing body of research suggesting that a “health halo” effect may occur with healthy foods, meaning the more healthier food you eat, the more healthier food you will eat in the future.

59. Eat more veggies –

Veggies are typically higher in fiber and have a low-glycemic index. This means they can result in fullness faster without a rebound hunger later in the day.

60. Eat more salmon –

A diet rich in fish can have positive effects on cardiac health as well as lower levels of inflammation. (39)

In addition to the health benefits, people with higher fish intakes generally have lower levels of body fat. This is especially true in populations that eat fish as their primary staple.

To reap the health benefits, it is currently advised that you eat fish twice a week.

61. Eat more beans –

If you have made it this far in the article, you are aware of the benefits of fiber on weight control, hunger, and insulin sensitivity.

Beans are high in fiber and protein, which makes them excellent for satiation.

Legumes or beans are typically high in fat fighting compounds called saponins, which aid the body with reducing inflammation. (40)

62. Eat less bread –

Bread is one of the most popular sources of carbs.

However, it can also promote weight gain in some individuals when consumed excessively.

Bread can be very high in calories considering the small portion size.

For example, one slice of bread is about 80-110 calories.

If you have bread at every meal, that can add up to around 400-500 calories.

63. Eat spicy food like chilis –

A growing body of evidence is finding that adding chili peppers to meals can positively impact weight loss, insulin resistance, and markers of inflammation. (41)

Capsaicin is the active compound in chilis that provides many of these benefits.

You can add it to your food during cooking or take a supplement containing the compound.

Research suggests that capsaicin could be a long-term aid for weight control. (42)

Capsaicin along with caffeine has been shown to be especially synergistic. A bioactive supplement containing caffeine along with capsaicin and catechins increased 4 hour thermogenesis by 90kJ more than placebo after eight weeks. After a hypocaloric diet, these bioactive components may aid in weight loss maintenance. (43)

64. Eat more avocados –

Avocados are one of the best sources of healthy fats that can reduce inflammation, help manage blood sugar, and promote heart health. (44) (45)

Avocados are also nutritious and satiating, so you’ll feel fuller longer.

Remember, they’re calorie-dense, so eat and enjoy them, but keep an eye on the calories.

65. No food near your workplace –

If you bring food to work and eat at your desk, that will increase the chance that you’ll mindlessly munch and not be aware of how many calories you consume.

To avoid this, keep no food near your workplace.

66. Try a dopamine detox –

The biological mechanisms of dopamine detox are helpful for monitoring and assessing our current behaviors, as well as identifying new approaches to improve them.

The premise is to reduce negative triggers that lead to bad habits. This is especially beneficial for binge eating or eat unhealthy foods.

I cover dopamine detox more thoroughly here.

67. Eat more cinnamon –

Studies show cinnamon can be helpful reducing blood sugar spikes. This is especially beneficial for people with type 2 diabetes. (46)

It also indicated a reduction in waist circumference and other metabolic factors. (47)

68. Consider a vitamin D supplement –

Not everyone can go outside or be in the sun enough to get their needed vitamin D.

Therefore, you can take supplements or talk to your doctor about getting a vitamin D injection, if appropriate.

If you are at-risk for melanoma, you should avoid the sun or only get out in the sun for brief periods of time. Consult your doctor with any concerns regarding this serious subject.

69. Blue light blocking –

Blue light is present in screens especially our cell phones.

Exposure to blue light reduces melatonin. (48)

Melatonin is necessary for sleep health and a deficiency can lead to obesity.

Blue light blocking devices have shown positive benefits for reducing the negative effects of blue light. (49)

There might even be a blue light blocking setting on your phone that is worth checking out.

70. Eat enough calories –

Undereating can lead to overconsumption of calories later in the day.

Very low calorie diets also lead to a reduction in metabolism that can undermine weight loss goals. (50)

It is advised to figure out your total daily energy expenditure (TDEE) can eat 500 calories less.

Here is a calculator to figure yours out.

71. Take pride in cooking –

Preparing your own meals is one of the most powerful factors to weight management. If you like to cook nutritious foods, you’ll enjoy preparing them as a pleasant side benefit to your health-conscious goals.

72. Start gardening/yardwork –

Gardening or yardwork can be a great tool to control obesity. (51)

This is a fantastic way to enjoy the benefits of both the activity and being outside.

73. Try dancing –

Dancing can be just as beneficial at reducing weight as jogging or other similar activities. Middle-aged women who were overweight lost about the same amount of weight by performing low-impact dancing as they did jogging. (52)

74. Avoid packaged food –

Packaged foods are convenient but generally very calorie dense as well as unhealthy. Reduce these if you want to lose weight without exercise.

75. Avoid processed food –

Processed foods are often full of additives, sugar, and unhealthy oils. Processed food is also cheaper than healthier options. These factors lead obesity. If you can, avoid processed food in favor for fresher options.

76. Eat grapes or try resveratrol –

Resveratrol intake significantly reduced weight, and fat mass while also increasing lean mass. (53)

Grapes contain resveratrol as well as red wine.

While resveratrol may not have as many benefits as once believed, it has shown to provide some health benefits especially in regard to heart health. (54)

The Mayo Clinic does a good job summarizing the benefits of red wine and resveratrol here.

77. Eat enough dairy –

Calcium promotes fat loss especially in obese individuals in a calorie deficit. This effect was seen greatest in dairy products. (55)

Be careful with dairy and total calorie intake. Around 800mg of calcium through dairy is probably a good target to aim for. (56)

78. Try a calcium plus vitamin d supplement –

Since not everyone can eat dairy, a calcium supplement may provide the necessary calcium to aid in weight loss. It is best to take calcium with a vitamin D supplement to increase absorption. (57)

79. Complete darkness at bedtime –

Light exposure at night can reduce melatonin levels. (58)

If you have read the above tips on melatonin, you understand how important this hormone is for weight management and overall health.

A simple way to achieve complete darkness is through blackout curtains.

80. Traveling a short distance? Walk or bike –

Are you traveling less than a 1/2 mile? Why not increase your energy expenditure for the day and walk?

This is an easy way to burn more calories while being mindful of the environment.

Biking is another option to burn calories and reduce the burden on the environment produced by cars and trucks.

81. Play more –

Look for reasons to move around. Play with your kids or nieces and nephews. Walk your dog or a neighbors dog.

Once you start looking for opportunities to move your body, you will find more and more. This is an easy way to increase your energy while burning more calories every day.

82. Try yoga or daily stretching –

Yoga can be a great option for weight loss as well as overall health. (59)

Yoga can help to reduce cortisol levels through daily stress. A reduction in cortisol has positive health benefits that can help improve weight loss as well as reduce stress.

83. Keep busy –

Idle time to lead to bored snacking.

Keeping busy can also increase daily energy expenditure without the need for an exercise routine.

84. Walk around the house while talking on the phone –

If you talk quite a bit, an easy way to increase your daily steps is to walk around the house while on the phone. This is an easy method to reduce sedentary sitting while not even noticing the extra walking.

85. Try lemon in your water or tea –

Lemon can reduce blood sugar peak by 30% and delay it by more than 30 minutes. (60)

This is an easy way to limit the glycemic impact of foods.

Lemon polyphenols have been shown to increase fat oxidation and reduce body fat as well. (61)

86. Drink colder water –

At the beginning of this article, I highlighted the impact water has on metabolism. Part of the impact has to do with the requirement of water to be heated to body temperature.

Drinking colder water increases the energy required to do that.

87. Do body-weight squats or wall pushes randomly –

This may seem like exercise but its an easy way to break the habit of prolonged sitting. If you notice you have been sitting for a while, stand up and do 10 air squats or 10 wall pushes. It isn’t a workout but it will get your blood pumping and decreases harmful sitting time.

88. Switch out canola for extra virgin olive oil –

Canola oil has been shown to stimulate weight gain and obesity, while extra virgin olive oil reduces inflammation.

Extra virgin olive oil also improves insulin resistance which can have positive effects on body composition.

89. Keep a water bottle on you at all times –

One of the most beneficial activities you can do to maintain a healthy weight is drink more water. An easy way to do that is to carry a water bottle on you at all times. This increases water intake and reduces hunger since our body can mix the signals of hunger and thirst.

90. Eat more ginger –

Ginger could influence obesity through several pathways, including enhancing thermogenesis, reducing lipogenesis, suppressing lip absorption, and regulating hunger. (62)

Ginger water has been demonstrated to reduce body weight and improve energy expenditure as well. (63)

I am not advising anyone to drink ginger water but including ginger in your cooking could be an easy way to improve your health outcomes while practicing those new healthy cooking skills.

91. Grapefruit –

While the science isn’t completely in on the efficacy of grapefruit for weight loss, some studies suggest it is effective in curbing appetite and improving insulin resistance. (64)

92. Try a meal replacement shake –

Meal replacement shakes can provide an easier healthier alternative to eating on the go.

They typically have a high protein content and fiber to keep you full. I would check the labels though since some have high sugar content that can cause rebound hunger later in the day.

93. Don’t eat after 8pm –

Eating later in the evening can cause obesity due to effects from circadian rhythm disruptions. (65)

You don’t want to have calories late at night since it is close to melatonin production. These disruptions can lead to weight gain. (66)

94. Eat less carbs at night –

To add to the above tip, you especially want to avoid carbohydrates later in the evening.

Carbohydrates at night can stimulate hunger and extend the time between stopping your evening meal and morning calorie expenditure.

They are shown to disrupt sleeping patterns and circadian phases. (67)

95. Smile more –

Faking a smile can actually lead to being happier. (68)

Increased happiness can result in reduced stress hormones. Stress hormones such as cortisol lead to weight gain.

Fake it until you make it. 🙂

96. Volunteer –

If you have enough time at the end of the day, volunteer. This will not only increase your calories expended per day but it will help others. Helping others is a great way to improve your own mental wellbeing leading to an decrease in hormones that cause weight gain.

97. Mow your own yard –

This one isn’t fun. I dread mowing my own yard but by mowing your own yard you can save money and burn more calories.

Depending upon the size of your yard, you have the potential to burn a lot of calories. I use to pay someone to mow my own yard and it was much easier. However, I can honestly say that after I get done mowing, I feel pride in my yard and have a nice sweat going. If you are physically able, I would recommend mowing your own yard.

98. Stay away from fad diets –

Fad diets may sound like the best way to lose weight fast but they do not work in the long-term.

They are usually very calorie restricted and can lead to rebound weight gain once you inevitable fail the unrealistic diet.

99. Smart swaps –

An easy way to make healthier decisions is to swap out certain things you eat regularly for a healthier option.

This can be as simple as switching out that sugar filled coffee for an iced black coffee.

100. Check with your doctor –

Before you do anything that affects your health, check with a doctor.

If you can’t seem to lose weight despite your best efforts, there may be medical reasons behind it.


There you have it, 100 evidence-based ways to lose weight without exercise. It would be impossible to start all these at once but by picking a couple that resonate with you, you can start a healthier lifestyle today. I highly recommend taking a look at the first 15 tips in this article as a basis for your new healthier habits. I hope you enjoyed this article and ask you to share it with anyone that you think it can benefit.

Stay fit!

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