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10 Easy Ways to Lose Weight Without Exercise

Updated on: Dec 19, 2023
8 min Read
Ways to Lose Weight Without Exercise
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Sometimes, when you are on your weight loss journey, all you hear is that you have to exercise. But what if, for some reason, you cannot exercise? Or let’s just say that you are not yet feeling that motivated to exercise, but still want to lose weight without exercise. 

Is it possible?

In this article, we will take you through some ways to lose weight without exercise, whether you sometimes exercise and have some relaxed days, or even if you cannot exercise for certain reasons, such as injury, pain, recent surgery, or physician-advised rest. 

But at the same time, we want to emphasize that exercise is one of the pillars of the weight loss journey and is very important for cardiovascular fitness. But if due to unavoidable reasons (travel, work commitments, injury,  and medical conditions), you can’t exercise these are tips to follow. 

Is it possible to lose weight without exercise?

If you cannot exercise for some reason but want to lose weight without exercise, it is possible that you can still lose weight without exercise, but it may take a longer period of time for the results to show. 

This does not mean that it is a bad thing, because, if you can lose weight without exercise over a longer period of time, it can be easier for your body to keep that weight off for longer and you may not gain back the weight faster, as compared to some people who work out a lot and lose weight fast, only to gain it all back again.

This usually happens because they don’t follow a healthy diet routine, and therefore, when the calorie burning from the exercise is taken off the equation, they gain the weight back. 

If you want to lose weight without exercise, you first need to keep a few things in mind:

  • Think about long-term weight goals and find out the ideal average weight that you would like to maintain.
  •  understand the average weight that you want to maintain in the long run
  • Instead of checking your weight daily, set yourself a little longer goals, such as checking your weight every 2 weeks or once a week, instead of checking your weight daily. Checking it on a daily basis might lead to low motivation in case of no weight loss.
  • Set S.M.A.R.T goals (Specific, Measurable, Achievable, Relevant and Time Bound) keeping your daily routine in mind. Only realistic goals can help you achieve weight loss. 
  • Keep your overall lifestyle in mind and understand where all you can bring in positive changes that will help you lose weight without exercise, but still, help you maintain a healthy weight 

How to lose weight without exercise?

Here are some very easy-to-follow, effective, and simple ways in which you can lose weight without exercise:

1. Start with using smaller bowls and plates

  • One of the first changes that you can make in your daily routine is to get katoris or bowls, and plates that are smaller in size than what you are using now.
  • When you have a smaller katori or plate, you will automatically take a smaller portion of food.
  • This means that you will automatically reduce the amount of food that you are eating and that you are taking in lesser calories. 
  • When you consume a lesser amount of calories and burn more calories through your daily lifestyle, it is the first step to reducing weight.

2. Stop buying junk food, or keep it out of reach

  • We all love snacking on foods that are unhealthy and will not really do us any good. But when you are trying to lose weight without exercise, snacking on unhealthy foods can make weight loss difficult. 
  • It may not be possible to completely stop buying unhealthy or junk food. But what you can do otherwise is to store it in such a way that you will only sometimes have easy access to these unhealthy foods.
  • For instance, store all your mithais, namkeens, chips, and sugary beverages at a very high level, on a shelf that is not easy to reach.
  • Or, if there are certain mithais or drinks that need to be kept in the fridge, keep them at the extreme back of the fridge shelf and hide them by keeping healthy foods in the front.

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3. Take your time to chew your food

  • Each time that you are eating, take a longer time to chew the food. This way, not only will you enjoy the flavors more, but you will also feel full faster.
  • This will make you enjoy your food while taking less number of helpings.
  • When you chew your food properly and over a longer period of time, it helps to break down the food properly and makes it easier for your body to digest it.
  • When you sit in front of a screen and eat, you may often not realize that you are already full, and may end up eating more than you actually need to.
  • Even if you are sitting alone to eat, enjoy your food and take your time. Or if you are at home try to make meal times a family time, without any distraction from the screen.

4. Drink more water

  • Many times, our bodies mistake the feeling of thirst for feelings of hunger.  
  • It is possible that while you are feeling hungry, you are actually thirsty, and all you need to do is to have a glass of water, instead of a katori or plate of food.
  • Also, before you have any meal, have at least 1 or 2 glasses of water. This will make you feel full and you will automatically reduce the amount of food that you eat. 
  • Also, replace all your store-bought fruit juices and sugared beverages with water, and this will help to positively reduce the number of calories that you intake.

5. Add more protein to your daily diet

  • Eating foods that are rich in protein can help you feel full faster and this is a very effective way to lose weight without exercise.
  • When you feel less hungry, you automatically take in a lesser amount of calories.
  • Some foods that are rich in protein content and that you can include in your regular meals are eggs, dals, pulses, sprouts, lean chicken, especially chicken breast, dahi or curd, badaam or almonds, daal or lentils, rajma or kidney beans, chholey or chickpeas, besan or gram flour, sprouts, paneer or cottage cheese, seafood, soy and so on.

6. Have more fiber-rich foods in your meals

  • Fiber is very good for reducing overall fat in your body. As a result, it is a great addition to your daily meal plan, especially when you are trying to lose weight without exercise.
  • Eating foods that are rich in fiber will make you feel full faster. As a result, it will prevent you from over-eating and you will not intake more calories.
  • Foods that are very good sources of fiber are apples, guava or amrood, pears or nashpati, banana or kela, daal or lentil, dry fruits, badaam or almonds, gaajar or carrot, coconut, cauliflower or phoogobhi, shakarkandi or sweet potato, onion, baingan or brinjal, hara matar or green peas, papaya or papeeta, gvar fali or cluster beans, patta gobhi or cabbage, sabza ke daaney or chia seeds, alsi ke daaney or flax seeds, daliya, jawaar and so on.

7. Get good quality sleep time

  • When you are trying to lose weight without exercise, it is important that you get a good amount of quality sleep each night.
  • Do not take your afternoon nap time as compensation for making up for the lack of sleep at night.
  • Your body needs at least 7 to 8 hours of quality sleep each night in order to keep your metabolism working smoothly and as a result, boost your weight loss. 
  • When you sleep less, it may increase the production of the hormone called cortisol, which is also known as the stress hormone.
  • At the same time, getting less sleep could interfere with the production of the ghrelin and leptin hormones, which are known to control your appetite. 
  • In case these hormones fluctuate, you may notice a change in your appetite and may often feel the craving for certain unhealthy foods or notice an increase in your appetite.

8. Cut down or stop having sugary beverages

  • Most of the aerated drinks or the instant drinks that you buy from the store are loaded with hidden carbohydrates, even if the pack says that they are free of sugar.
  • Having even one serving of a sugary beverage in the day could put a complete stop to the efforts that you make that day to reduce weight.
  • Instead of buying drinks from the market, make your own delicious and healthy beverages at home. 
  • Try making different types of soups, infused water, and so on, and add more health benefits even as you are trying to lose weight. 

9. Try to have more home-cooked meals

  • With so many food ordering apps available these days, it is no doubt tough to control our food cravings.
  • Instead of ordering from outside, try and rustle up some interesting, delicious, and healthy meals at home.
  • If you are bored of eating the same food over and over again, try some new recipes that are not just healthy, but are also delicious and can help you lose weight without exercise. 
  • You can check out our blog and the Fitterfly Wellness App’s recipe corner for delicious and healthy meal and snack recipes or speak to your Fitterfly nutrition coach to recommend healthy versions and combinations of foods that you like. 
  • A good tip to reduce your food ordering is to keep the app notifications off for the week, and only log in over the weekend for a cheat meal. Even when you do so, be conscious of what you are ordering and stay away from fried foods and desserts.

10. Manage your stress levels

  • When you are constantly stressed about something, whether you realize it or not, your body releases more of the hormone cortisol, which is also known as the stress hormone.
  • Cortisol can disrupt your overall appetite and can interfere with your weight loss journey.
  • There are many ways to reduce stress levels, and all you have to do is find out which works best for you and which you like.
  • You can start by meditating for 10 to 15 minutes a day, especially if you are low on time. Gradually as you keep practicing, you can increase this to even an hour a day.
  • Yoga, deep breathing, being outdoors, spending time with people you like, listening to music, swimming, going on nature trails, reading, painting, spending time with family, and writing are all small but very effective ways to reduce stress.


Weight loss requires consistency and commitment. You have a lot of factors that you need to cover such as diet, fitness, stress, and sleep. It might be a little overwhelming; however, it is important to take every day as it comes.

Also, if you are not sure of your starting point or have other comorbidities, it is best to get expert advice from a doctor or a weight management team.

Fitterfy’s Weight Loss Program is India’s 1st doctor-designed program made specifically for people with stubborn weight issues.  A unique, safe, scientific, and sustainable program designed by doctors, this program has a comprehensive approach that includes diet, fitness, sleep & stress management.

We can help you achieve your health goals and more importantly, guide you on how to maintain them. Start your journey towards a healthier you today! Enroll with our Fitterfly Weight Loss Program or give us a missed call at 08046807733, and we will reach out to you.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

1. Is it possible to reduce belly fat without exercise?

Reducing belly fat solely through diet, without exercise, is challenging and less effective. It's a common misconception that one can achieve spot reduction, i.e., losing fat in a specific area like the belly, without affecting the rest of the body. In reality, weight loss tends to be systemic. A balanced diet can certainly help in creating a calorie deficit and lead to overall weight loss, which includes the belly. However, incorporating exercise, especially a mix of cardiovascular and strength training, not only accelerates overall fat loss but also helps in toning and strengthening the abdominal area. Remember, a holistic approach to weight loss, combining a healthy diet with regular physical activity, is key to effective and sustainable results.

Can I lose weight fast without exercise?

Losing weight quickly without exercise is not recommended and can be unsustainable and potentially harmful. Rapid weight loss often leads to muscle loss, nutritional deficiencies, and can adversely affect metabolism. A gradual weight loss of about 0.5 to 1 kg per week is considered healthier and more sustainable. This can be achieved through a balanced diet, but incorporating exercise enhances the quality of weight loss, ensuring that it's predominantly fat loss rather than muscle loss. Exercise also contributes to overall health, including improved cardiovascular health, muscle strength, and mental well-being. A combination of dietary changes and regular physical activity is the best strategy for healthy weight loss.

Can I lose 5kg in a week?

Losing 5kg in a week is not only unrealistic but also potentially dangerous. Safe and sustainable weight loss is typically around 0.5 to 1 kg per week. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues. It's essential to aim for gradual weight loss through a balanced diet and regular exercise.

Can I lose weight without a gym?

Yes, you can lose weight without a gym membership. Incorporating physical activities into your daily life, such as brisk walking, Staircase climbing, cycling, yoga, or home-based workouts, can be effective. Combine these activities with strength training exercises like squats, push-ups, planks etc and a balanced diet to create a calorie deficit for weight loss.

How can I lose belly fat without exercise?

As mentioned earlier, spot reduction of belly fat is a myth. While a calorie-controlled diet can lead to general weight loss, including in the belly area, exercise is crucial for toning and strengthening the muscles. Regular physical activity, combined with a healthy diet, is the best approach to losing belly fat.

Can I lose weight in 15 days (or 2 weeks)?

While some weight loss can be achieved in 15 days or 2 weeks, it's important to set realistic and healthy goals. Aiming for a loss of 1-2 kg in this timeframe is more achievable and safer. A balanced approach of a nutritious diet and regular exercise is key.

How can I lose weight in a week without exercise?

Expecting significant weight loss in a week without exercise is not just impractical but is not recommended. A better approach is to aim for a slight reduction in weight through healthy eating and try to incorporate light physical activities like walking or stretching.

Are there potential risks associated with losing weight too quickly without exercise?

Yes, rapid weight loss can lead to muscle loss, nutritional deficiencies, a slower metabolism, and other health issues. A balanced approach of diet and exercise is recommended for sustainable and healthy weight loss.

Is it possible to lose weight quickly without exercise by following a high-protein diet?

A high-protein diet can help with weight loss by increasing satiety. However, for weight loss to be sustainable and healthy, it should be combined with other nutrients and physical activity. Quick weight loss, especially without exercise, can lead to the issues mentioned earlier.

Is it important to track calories when trying to lose weight without exercise?

While calorie tracking can be a useful tool in understanding and managing your diet, it's not the only factor. Quality of diet, portion control, and including physical activity are also important aspects of a weight loss journey.

Can I still enjoy my favorite foods while trying to lose weight without exercise?

Yes, but moderation is key. Incorporate smaller portions of your favorite foods and focus on a balanced diet. Adding even light physical activities will make your weight loss journey more effective and enjoyable.

- By Fitterfly Health-Team

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