Can I Lose Weight Without Exercising?


Fat man walking for exercise to lose weightWouldn’t it be great if you could lose weight without exercising? Well, guess what… You can!

You might be surprised to learn that what and how much your eat is far more important than exercise when it comes to losing weight.

The reason is simple enough, when you think about it: Exercise is likely to increase your appetite and cause you to eat more than ever.

So the answer to your question is this:

You can definitely lose weight without exercise.

To be honest, when you take a look at how many calories you burn from an hour of exercise compared to how many calories you just ate for lunch — you’ll wonder why you bothered? Especially if you hate the idea of exercise and are only using it as a means to diet off a few pounds.

Chart for how many calories does various exercises burn

There’s no doubt that exercise can have a positive affect on your dieting. Here’s a post about the the best exercise for weight loss in case you want to see how physical activity could help or hinder your efforts. 

How Can I Lose Weight Without Exercising?

The two main metrics to focus on when dieting are:

  1. Calorie intake
  2. Carbohydrate intake

I’ve cut calories and lost weight and I’ve used the Atkins Diet to severely limit my carbs – and that worked also.

Personally, I prefer counting calories when I need to lose a few pounds.

When you reduce your calorie intake to less than you are burning each day, your body has little choice but to start burning fat for fuel.

The problem I’ve had with low carb diets is loss of energy along with my diet being severely restricted. Because I exercise on a regular basis and stay physically active, I need all the energy I can get – especially when I’m dieting.

Here’s a great article from the Diabetes Council on the pros and cons of low carb diets.

Either way, successful dieting is going to take commitment and a strong determination to change your eating habits.

3 Lifestyle Changes to Lose Weight

1. Eating healthy

Precious few people today even know what it means to eat healthy. We are so immersed in the foolishness of advertisements from fast food places telling us how they are making “healthy choices” a part of their menus — that we believe them?

In fact even the FDA has led us astray when it comes to what foods to eat, giving us the idea that whatever we wind up buying in grocery stores and restaurants is advantageous to our health.

No wonder our society is obese now!

What to Eat to Lose Weight 

  • At least 75% of the food you eat should be fresh or frozen. 
  • A good portion of that should be raw fruits, vegetables, and nuts. (peanuts are not nuts at all, and should be eaten in moderation)
  • Eat meat, fish, and poultry to your heart’s content.
  • Do not eat anything whatsoever from any fast food establishment. The food is not healthy, and it makes you fat.
  • Remove as much processed food as possible from your diet. Processed food is anything off the shelf – in a box, package, or can. There is virtually no packaged food in the grocery store that comes without sugar, corn syrup, or flour.
  • Remove sugar from your diet, home, workplace, and mouth.
  • Do the same with anything made from flour. And do not fall for the lies on bread packages proclaiming their brand to be sugar free or whole grain. Read the ingredients, and remember that corn syrup is sugar, and artificial sweeteners are chemicals.
  • Use Stevia in the raw form in lieu of sugar.
  • If you must eat bread, eat rye bread. The fact is that you need grains – whole grains that is.
  • Drink water constantly. Buy 24 packs of plain bottled water and and don’t get caught without one in your hand.

Here’s another post on the best foods to eat when you’re losing weight. Most any person can eat all the healthy foods they care to eat and lose or maintain a healthy weight.

We Are Overweight Because We Eat Unhealthy

picture chart of healthy and unhealthy foods to lose weight

It’s primarily

  • Sugar
  • White rice
  • Flour in any form

That adds the extra weight to us to start with. Not only are these “faux foods” extremely high in calories — they play havoc with your blood sugar and insulin levels.

The problem with processing food is that it removes the nutrients, and fibers that helps keep our blood sugar levels in check.

That leaves us craving even more unhealthy foods, without the ability to curb our appetite and creates the problem of eating too much.

2. Eating Too Much

The truth is evident: as a society, we are fatter than ever.

Thanks to what is known as the Western diet, people all over the world are overweight. And even though I know you’re tired of me harping on it, it’s all pointed straight back to eating fast processed foods that literally cause us to crave more unhealthy foods.

Losing control of appetite along with WHAT we are eating and getting less and less physical activity brings on the extra weight.

Portion Size is Key!

Even though it might be a “hard pill to swallow”, a single serving size of protein on your plate should be the size of a deck of cards, or less.

First of all, you should eat meals (here’s what we decided to eat again) from a plate, not a styrofoam container, or bag.

When you put your meat, vegetables, and fruit on your plate you should be able to hide the entire meal with your own outstretched hand.

That’s known as portion control, and one way I’ve found to develop the habit of eating the right amount at a meal is to simply use smaller plates.

It’s just hard to pile the same amount of food onto a saucer as it is a plate, right?

3. Moving More May Be Your Exercise

When it comes to easy ways to lose weight without exercise —

Maybe movement is your answer?

I realize that some people who need to lose weight may be wheelchair bound, or have other things going on that prevents them from getting up and taking a few steps?

However, if that’s not you – maybe you should consider hiding the remote control when you sit down to watch TV? Or if you’re just dead set against going to the walking track or gym — what about a walk down the street or even to the end of the sidewalk?

Including physical activity into your life could be a lot easier than you think? Here’s a list of ways to get exercise you may not have thought of before?

Life Has Made Us Lazy

With computer everything – along with addictions to TV, it’s difficult to even go outside when we get home from work. Mowing the lawn yourself, raking leaves, or merely getting out and moving around could be quite helpful to losing weight.

Several small trips of walking and moving throughout the day can burn as many calories as a trip to the gym. Dropping 2 pounds of extra body weight in a month  is possible and quite doable with staying committed and counting calories.

Getting out of your chair  and on your feet frequently could serve as your exercise. And let’s be honest, we all need some degree of exercise and movement to stay healthy.

Wrapping it all up

I can tell you from experience: you won’t lose weight by wishing it weren’t there.

If we could, we would all stuff ourselves day after day with Big Macs, Fries, Shakes, Sweet Treats of every kind. We could go to the table and eat until we hit our usual food coma — and wish it weren’t so? (oh yes, we already do that….)

But it doesn’t work. We just keep gaining weight.

I have never found any easy weight loss, myself. It always means doing things different, changing habits, and learning how to how to stop eating too much  of all the wrong foods.

If you are serious and you really intend to lose weight without exercise, you are face to face with making some serious diet changes.


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