How to Lose Weight Without Exercising – Is it Possible?

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First, let me start by saying that if you are reading this and interested in losing body fat, improving how you look and feel, you have already made a better decision than not doing anything at all.

I understand, it can be overwhelming and challenging to find a way to shed those pounds when your life is full of things that consume your time, leaving you little to no time for yourself.

Well guess what, it’s time for you to gain control of what you can and with this information here, you will be able to get a jump start to achieving the goal of becoming healthier.

If this is something you’re interested in, read on because I am going to be covering the 5 Steps to Losing Weight Without Exercising.

Now, of course if you are able to take a couple 10-15 minute walks daily it would greatly boost the chances of your success, but the choice is yours.

Step 1 – Get Quality Sleep

This may seem like common sense, but getting proper rest can greatly improve your bodies ability to recover and balance the hormones responsible for better metabolism.

If you are not sleeping well or snore excessively you might want to look into having a sleep study done.

Proper sleep can improve alertness and vitality. You should aim to get at least eight hours of sleep a night.

Take brief 20-30 minute naps if you are able. This will make you sharper, more alert, and less stressed.

Here are some great tips I got from the ISSA Fitness Guide.

  1. Try to have a regular routine sleep schedule.
  2. Exercise if possible, but if not try to take daily walks.
  3. Avoid alcohol, caffeine, and other stimulants before bed.
  4. Avoid sleeping pills.
  5. Get a sleep study if needed.
  6. Improve your sleeping environment.
  7. Try to relax at night before bed.

Reference: ISSA Fitness: A Complete Guide

These are basic and doable if you want to improve your sleep. Making these simple adjustments can help give you more energy, improve metabolism, and get you on your way to losing that unwanted body fat.

Step 2 – Stress Less

Stress less for success!

This is easier said than done, but it is critical to optimizing your weight loss goals. Excessive stress causes the body to produce reactions that can inhibit your ability to have a regular metabolism.

Learning to cope with stress better will greatly assist in losing body fat.

Some great ways to reduce stress:

  1. Get in a daily routine.
  2. Get rid of the negativity in your life and surround yourself with positive people.
  3. Get better quality sleep.
  4. Have a well balanced nutrition plan.
  5. Become more active.
  6. Talk to someone you trust or journal your thoughts.
  7. Read positive information and find a spiritual connection.

Do not get overwhelmed and try to make all these life changing suggestions at once.

Try to reflect on your life and see what areas are causing the most stress and try to eliminate it if possible. If you can reduce the stress in your life you will surely be more likely to lose unwanted weight and keep it off.

Step 3 – Eliminate Excess Sugar

This may be the biggest contributing factor to you losing unwanted body fat.

If you can not cut the sugar out of your diet, then you don’t want it bad enough. This is about making a conscious decision to eliminate all processed foods and refined sugar foods.

This does not mean you can’t treat your self once in a while, but it must be in moderation and control.

Until you are able to maintain and understand your dietary needs, I wouldn’t recommend it.

I’m sure you know what foods contain sugar, but I will give some main examples anyways.

  • Soda
  • Candy
  • Juices
  • Alcohol
  • Cookies, donuts, cakes etc.
  • Ice cream
  • Energy drinks


If all else fails, resort to reading the ingredients on the food labels and if you see: sugar, high fructose corn syrup, cane sugar, or anything of that group, make a better food choice.

Sugars are non-beneficial calories that will not help you lose weight. Stay away from artificial sweeteners too.

If you need something sweet I understand, maybe try eating a small portion of fruit or honey. You will have to learn to sacrifice for the greater good.

Step 4 – Track Your Food Intake

Basically, you will list all the foods you are eating for each meal throughout the day. This will help you recognize if your nutrition is sufficient for what you are trying to accomplish.

First, understand that the average daily calories per person is roughly 2000 – 2500 for a sedentary adult. This will be different for each individual.

Most females will be on the lower-end of this and males typically towards the higher-end.

To be honest you don’t need to get caught up thinking about those numbers. What’s more important is learning how to structure your daily diet in a way that provides you with enough nutrients to maintain muscle and health while losing body fat.

Next, try to consume 3-4 meals a day and it would look something like this.

For each meal, men might begin by eating:

  • 2 palms size of protein dense foods(red meat, chicken, fish, eggs, plant sources)


  • 2 fists of vegetables(spinach, kale, peppers)
  • 2 cupped handfuls of carb dense foods(rice, sweet potatoes, whole grains)
  • 2 thumbs of healthy fat dense foods(olive oil, nuts, seeds)

For each meal, women might begin by eating:

  • 1 palm size of protein dense foods(red meat, chicken, fish, eggs, plant sources)
  • 1 fists of vegetables(spinach, kale, peppers)
  • 1 cupped handfuls of carb dense foods(rice, sweet potatoes, whole grains)
  • 1 thumb of healthy fat dense foods(olive oil, nuts, seeds)

Reference: ISSA Fitness: The Complete Guide

Lastly, when you begin to improve your diet you will feel better, look better, and perform better with your daily tasks. Also, it is worth mentioning that studies have shown along with a sensible diet plan turmeric may help to boost your metabolism and reduce unwanted body fat.

It’s important to not try to starve yourself because this can do more harm than good.

Eating better does not have to be complicated, just make an effort and it will become natural.

Step 5 – Drink Enough Water

Water can do wonders for your body. You should get anywhere from 3-4 liters of water in a day for the average adult.

A good way to judge if you’re getting enough water is to pay attention to the color of your urine. If it’s mostly clear with no strong odor, you are on the right track.

A great way to apply this would be to have a liter with each meal. Coffee and tea do not count, but are ok to include.

When you begin to consume the recommended amount of water, you may notice many positive changes such as:

  • Better digestion
  • Healthier joints, skin, and hair
  • Less cravings
  • Better regulated body temperture
  • Hydrated eyes

Reference: ISSA Fitness: The Complete Guide

Water does many amazing things for the body from transporting nutrients to your cells to carrying the waste out. It’s not important to get caught up with all the details, just remember to get enough water in.

Nobody Said It Would Be Easy!

My goal for this article is to show that these 5 steps will help you lose weight, but in all honesty will only work half as good as if you were to include some type of physical fitness.

You don’t have to go overboard with this, just find some things you like, make time for it, and be more active. Even if it’s a couple 10-15 minute walks a day, something is better than nothing.

But… as the title says you can lose weight without exercising if you follow my blueprint above step-by-step.

The real question is, do you want a healthier lifestyle or are you just looking to lose weight for a singular reason that will eventually only get you so far.

Try being open-minded to adding in some light exercise to give you an extra boost to losing that unwanted body fat; making your body healthier and giving you a better quality of life.

Check out these articles to get more ideas on activities you might want to try.

This is not going to be easy, but it’s doable if you have the determination and dedication to see it through.

It’s never too late to become the best version of yourself. This is an opportunity to reinvent yourself and show the world what you’re capable of.

I’m interested to here your thoughts on if you think this is something that could work for you?

If you need help setting up a personalized plan to supercharge your results, feel free to connect with me anytime. If you have any questions or comments please leave them below or send me an email.

Your love for what you do and willingness to push yourself were others aren’t prepared to go is what will make you great.-Laurence Shahlaei

All the Best,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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