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Can You Lose Weight Without Working Out?

The task of losing weight is a really daunting one. One of the elementary aspects of this task is to hit the gym on a regular basis and head for a gritty session of workout. Exercising is a habit that can bring you towards a healthier lifestyle. However, it is also one of the aspects of losing weight that tires a person mentally. The idea of having to face regular regimes of exercising often slams a person’s target of losing his or her extra pounds. It is a mental barrier really that stops you from attaining your desired body weight. Hence in recent times, people have been curious to know whether they can lose weight even without working out. Let us see in this article whether this is possible or not.

Can You Lose Weight Without Working Out?

The good news is it is more than possible. Albeit working out or exercising is an activity and a habit that can help you maintain good health and also manage your weight; but if it happens to be that a big dud for you, then you can ditch it and acquire some habits that can help you lose all that extra fat. Here is a list of things that can help you to lose weight without working out:

1. Sauna Bath

Sauna bath is a great way through which you can lose weight even without having to hit the gym. Research has shown that a span of 25 minutes spent in a sauna increases your heart rate and also your blood pressure level much similar to what happens when you are working out in the gym. Quite naturally you burn calories even without having to move a single finger(1).

2. Stop Consuming Aerated Drinks

Most of us are addicted to our daily dose of aerated drinks and soda. However, a quick glance at the composition of these aerated drinks will reveal the amount of sugar we have through these drinks. If you wish to cut down on your weight then you must switch from these drinks to plain water or simply homemade fresh fruit juice(2, 3).

3. Supportive Friends

Research has found that people who are exposed to body shaming are more likely to gain extra weight by a margin of 33% every year(4). This is why you must stay away from people who body shame you. You need to find a band of a friend who is supportive so that you can be inspired to lose weight.

4. Avoid Processed Food

This is a reality, especially for our snacks. Although for our main meals like breakfast, lunch, and dinner we can stick to staples and can stay away from processed food, doing the same for light snacks and in-between food munching becomes really difficult. These are the times when you need to be careful and stay away from processed food. Try to carry fruits, nuts, and light meals for in-between snacking. This is a great way to lose weight over a period of time.

5. Pay Attention to the Quantity of Food to Lose Weight without Working Out

In order to lose weight without exercise, you need to be very careful with the food that you eat. In this context just what you eat is never adequate. Along with eating the right kind of food, it is also important that you eat the right amount of food. For this, to measure your meals do not trust your eye measurement and reasoning power. Try to buy measurement cups and other utensils that will help you to measure the exact amount of food that you must eat for every meal throughout the day. This is a great way through which you can eat just the right amount of food and just the right amount of calories will enter your body. This required calorie deficit is a great way to move towards the weight loss process(5).

6. Ditch Dim Lights

Dim candlelit dinners are one thing all of us love. However, research has shown that a candlelit ambiance can help you eat more(6, 7). Hence at the time of eating you must have bright lights around you. This is one of the best ways through which you can watch the quantities that you eat and keep a track of the calories that you have on a daily basis.

7. Group of Friends to help in Losing Weight

Often it has been seen that obese people get affected and positively influenced by the fitter and healthier friends. This is why if you wish to lose weight even without exercising you must have a large group of friends. In this group, you will get a number of people who are lean a fit and might have different patterns that they follow to stay healthy and fit. All this information can be of much help to you and you will find an extra inspiration to work on your weight.

8. No Diet Cola

Marketers are often encouraging fitness conscious people to opt for the diet aerated drinks since they have a lower level of sugar in it. Some of them even claim to have zero sugar content. Even then when you taste these drinks you will find traces of sweetness in them. This is done for the basic aspect of taste. Now the sugar content even in these diet colas is bad enough to spike up weight. Hence no matter how healthy they claim to be, it is best to stay away from them.

9. Eat-in a Separate Room and Not the Kitchen

Many people have the habit or the set pattern of eating in their kitchens. This is a common process that is followed in a number of households. Now, this is a pattern that could be convenient in terms of taking a second helping but does in no way do any good to your target of losing weight. All the extra food that is available for you to take for a second helping will keep you away from your target weight goal. Hence you must eat in a different room and not the kitchen. This can actually limit your intake for every meal(8).

10. A Dab Of Vanilla Flavor On Your Wrist Can Help You Lose Weight

Research has shown that people who have a lot of sweets and desserts cravings can dab a patch of vanilla on their wrists. This is one of the simplest ways through which they can stay away from sweets and sugar. This can be a huge boost for your weight loss program.

11. Take Vacations on Mountains

This is a really smart way to work on your weight problems. Walking and working out on a daily basis can take a huge mental toll on some people. However, if this is a vacation trip and you go hiking and trekking with friends then the matter is completely different. Research has shown that people who often go on mountain trips and vacations are fitter and healthier. This is why some of the mountain countries like Colorado have the slimmest population in the world(9).

12. Weigh Yourself Regularly

Refer to your weight scale on a daily basis. This is a great way to be reminded of the fact that you need to lose weight and you can stay focused on your target. Albeit there is no reason to get depressed about it as it is just a tool to help you.

13. Sleep Well and De-stress

Even after an eventful day and a tiring routine without a workout session, if you fail to get adequate rest and a proper sleep then there are lesser chances of losing weight. This will probably surprise you but you must know that you don’t lose weight when you are working out in the gym but when you sleep. Hence at the end of the day, you need to sleep well so that you lose weight properly(10, 11). Also, try to stay away from stress as much as possible as it can lead to the generation of more cortisol and lead to extra fat accumulation(12).

14. Get a Pet

It is always a good idea to get a pet, may be a dog. This is how you will have to take them out for its regular walks and you will be induced to play with it. This can be a great way of losing fat even without feeling it.


The above mentioned points are but just a few points that you can follow to lose weight without having to hit the gym. There can be many other simple but really effective ways that you can easily incorporate in your daily routine. Just think about the things that excite you the most to get a hold of such simple but smart ways to lose weight without doing a regular and daily exercise.


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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:December 3, 2020

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