9 Best Ways to Lose Weight Without Exercise in 2023


Medically reviewed by

Bajaj Finserv Health

General Health

6 min read


Though exercise is a key remedy for weight loss, individuals in certain situations may not have the means to follow an exercise routine. Find out what alternative route they can take.

Key Takeaways

  • Today, obesity is considered an epidemic all over the world
  • 28 lakh people die every year from being overweight or obese
  • Reducing calorie intake is a crucial factor for quick weight loss

Wondering how to lose weight without exercise if it is an achievable feat? Today, obesity is considered an epidemic worldwide, with about 28 lakh people dying every year from being overweight or obese [1]. One of the key ways to control obesity or overweight is regular exercise. It can also help you lose weight and prevent or manage non-communicable diseases such as diabetes, cancer, and heart conditions. 

However, many people claim they don't have time to exercise today. Worldwide data also shows that around one in four men and one in three women don't exercise enough to maintain their health parameters [2]. Therefore, 'how to lose weight without exercise' has become a common keyword in web searches. 

Though exercising every day is ideal for overall health benefits, there are certain home remedies for weight loss beyond exercise. Read on how to lose weight without exercise. 

Eat wisely

Make sure that you are not overeating. Focus on healthy eating, and don't hesitate to skip parts of a meal when you are almost full. For example, at a buffet, you can concentrate more on salads as they have protein and fibre and limit the intake of the main meal and dessert to avoid fats and carbs. This approach can help you cut down on calories.

Additional Read: Best Diet Plan for Weight Loss and GainLose Weight without Exercise infographic

Don’t fall prey to emotional eating

Today, emotional eating has become quite common with many people suffering from this stress-induced syndrome. As emotional eaters eat random foods to cope with stress, reaching their weight loss goals becomes quite difficult. If you are an emotional eater, you can try the following activities to control your eating urges, and these are some of the best answers to how to lose weight without exercise:

  • Meditate whenever you feel stressed
  • Take a quick bath
  • Journal your thoughts
  • Talk to someone close
  • Do other activities that help you relax 

Avoid distractions while eating

As you wonder how to lose weight without exercise, remember that mindful eating is one of the key home remedies for it. Stay away from TV, mobile or tab while eating. Also, make sure to chew your foods well and eat slowly with full attention so that you understand when you are full. This habit can help you control emotional eating.

Eat more fibre

By consuming more fibre, you can stay full for a longer time. As a result, you end up eating less. Note that the recommended daily value for fibre is 38 g for men and 25 g for women. Most fruits and vegetables are loaded with fibre. You can priorities nuts, raspberries, pears, broccoli and beans among them.

Opt for a moderate to high intake of protein

Apart from fibre, protein is an important nutrient that supplies your body with loads of energy and helps you reduce calorie intake. To keep your body fueled throughout the day, you can add protein-rich foods such as fish, meat, cow's milk, and yoghurt to your daily meals.

Drink enough water

While understanding how to lose weight without exercise, remember that water plays a key role in this regard. Intake of water fills you up quickly, so it is important to drink more water to reach your weight loss goals without exercise. In addition, it will be wise to replace all other sugary beverages you take with water, which can reduce your calorie intake from 250 to 500 a day.

Start your day with a healthy and filling breakfast

A healthy and filling breakfast in the morning can reduce your chance of overeating later in the day. Here healthy breakfast means a combination of fibres, proteins, vitamins and other important nutrients to fill your stomach in no time. Popular choices include premade egg muffin cups, overnight oats with added milk or yoghurt, scrambled eggs with veggies, and more.

Additional Read: What is intermittent fasting

Don’t fast or skip meals

In your quest to lose weight without exercise, it is not at all recommended to go for fasting or skip meals. Remember, the purpose is to reduce calorie intake and avoid overeating. However, make sure to distinguish it from not having your meals. Otherwise, staying without food for a long time can lead to muscle breakdown and other health complications.

Your patience is the key

Note that losing weight takes time, even when you are exercising for it. So, it is important to remain focused and consistent. After knowing how to lose weight without exercise, it is essential to follow the remedies thoroughly to get the desired outcome.

Lose Weight without Exercise Tips Infographic


Though this blog is about how to lose weight without exercise, it is always recommended to do minimal physical activities as suggested by your doctor. If you are facing any trouble in your weight loss regime or have some related concerns, you can book an offline or online doctor consultation on Bajaj Finserv Health. Keep obesity and related symptoms at bay with effective weight loss remedies, and start leading a healthier life today!


Can I lose weight without exercising?

When it comes to losing weight, the logic is to burn more calories than you consume. Therefore, if you cannot perform physical activities to burn extra calories for certain reasons, you can take fewer calories with your diet. However, if you are looking for how to lose weight fast without exercise, you may find no solution, as weight loss without exercising is quite a slow process.

How does the weight loss process work?

Exercise and weight loss

Regular exercise increases your muscle mass and boosts your basal metabolic rate (BMR), or the number of calories burnt at rest. A high BMR is a prerequisite for quick weight loss. However, apart from exercise, you also need to watch out for what you eat and ensure you take minimal calories. Thus, taking a comprehensive approach can help you lose weight fast.

Weight loss without exercise

Suppose you don't get enough time for exercise and wonder how to reduce weight without exercise; in that case, it is highly recommended that you take at least 30 minutes out for simple physical activities. You can choose from walking, jogging, cycling, swimming and more. However, if you are bound by certain physical or mental conditions not to perform these activities, you can follow certain other ways. Though the process will be much slower in this case, it will not impact your metabolism and will be more sustainable compared to exercise-induced weight loss.

Published on 20 Jan 2023Last updated on 20 Feb 2023
  1. https://www.who.int/news-room/facts-in-pictures/detail/6-facts-on-obesity
  2. https://www.who.int/news-room/fact-sheets/detail/physical-activity

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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