How To Lose Weight Without Exercise

I think most people know that if they want to lose weight, they will need to eat healthily and exercise.

Some people may also know that weight loss is 80% diet and 20% exercise.

So technically we should be able to lose weight without exercising.

The average person who has a few kilos to lose will usually attempt to get in shape by the following options:

1. Restricting calories
2. Cutting out food groups
3. Exercising
4. Taking supplements


Personally, I am not a big fan of using the above strategies for weight loss because they are not sustainable.

Most diets fail 95% of the time because they promote a quick fix rather than a lifestyle change.

Restricting calories and cutting our food groups, will create more cravings and obsession about food and therefore weight gain.


Most people who exercise to lose weight will stop exercising when

  • they achieve their goal, or
  • when they can’t see any results or
  • when they get bored.

And then unless they watch what they eat, they end up gaining all the weight back.

I think if people don’t want to or can’t exercise there might be 5 reasons:

1. They don’t get the results they want (so they give up because it is just too hard and then what’s the point anyway).
2. They are in bad shape, they are either overweight, unfit or too weak to exercise (so they give up and end up hating exercise because it’s too painful).
3. They don’t know what when and how much to exercise (so they give up before they even start or might end up getting hurt from doing too much too soon).
4. They cannot exercise at all or their options are limited due to their health condition.
5. They get bored without working out with a training buddy.

Exercising can only be sustainable long term if we use it to be healthy, strong and fit rather than trying to work off the access weight.

Exercise benefits

I am a huge fan of exercising!

Mainly because being fit gives me an enormous amount of energy and the endorphins from working out make me feel good.

I call exercising a “medicine” for my mind, body and soul.

Not only that it makes me feel good, but it also:

– increases my metabolism,
– reduces the risk of:
– heart disease,
– high blood pressure,
– type 2 diabetes,
– some cancers,
– osteoporosis.

You don’t need to exercise to lose weight.

But if you can do any activity that you enjoy, then I would recommend doing it for the health benefits.

So how can we get in shape if we shouldn’t restrict our food and find it challenging to exercise?

Regardless of what is your reasons for not wanting or being able to exercise, here is how you can lose weight without it:

Weight loss can only occur if your body functions properly in a balanced way.

When your body is balanced, it reaches a state called homeostasis when the hormones and other bodily functions work in harmony.

So, before you can lose weight, you are going to have to heal your body by nourishing it with nutrients, proper hydration and rest.

If you gained a lot of weight in a short amount of time, it might have happened for 3 reasons:

• Having a medical condition and or taking medication contributing to weight gain.
• Frequently overeating on a large amount of food (low on nutrient and high in sugar, fat and carbohydrates).
• Dieting and then binging on a large amount of food (low on nutrients).

If you fall into the first two categories, then in order to lose weight, you are going to have to change your lifestyle and eating habits.

Focus on adding more nutrients to each meal to help you feel satisfied and reduce the cravings for the foods you are used to eating.

Make sure you add all 3 macros to each meal:

– Protein (lean meats, fish, poultry, dairy, beans, lentils, soy or tofu)
– Carbohydrates (all fruits and vegetables, wholegrains bread, rice, oats, quinoa)
– Fats (Omega 3 fish oil, flaxseeds, chia seeds, avocado, extra virgin olive oil, nuts and seeds)

And drink at least 2 liters of water every day.

For the third category, while you continue dieting and binging (one extreme to another), you will stay in “survival mode”.

When your body is in “survival mode”:

– it creates more cravings to overeat,
– slows down your metabolism,
– impairs digestion,
– releases stress hormone
– increases insulin resistance

Once you shift your focus from restriction and dieting to nourishment with whole foods full of nutrients, the body will slowly stabilize itself.

Long-lasting weight loss

This takes time but ensures long-lasting weight loss because once your body is balanced you’ll have a faster metabolism, optimal digestion and no cravings to binge.

I have been dieting and binging for nearly 20 years and during that time my weight was constantly fluctuating 5-10 kilos up and down.

Only when I stopped restricting and trying to control my food, I was able to lose weight and keep it off for almost 6 years now.

I reached a point that my body is comfortable with and I still treat myself regularly if I feel like it.

Now every time I choose to eat something, I ask myself:

“Will this choice satisfy me or will it just make me want to eat more?”

It took me a few tries to see, that some foods just don’t satisfy me (like donuts, candy, cookies, milk chocolate, white carbs).

I don’t label them as “forbidden” or “trigger” foods.

I just know that there are options, that will leave me feeling good and then there are options that leave me feeling unsatisfied.

I am not saying I am not allowed to eat them ever.

Quite the opposite, I say I can eat them if I want, but I am choosing not to.

Then it doesn’t matter if it’s the weekend, holidays, birthdays or Christmas…

The same strategy applies to any day of the week.

So, your goal should be to stop binging and heal first.

Then once your mindset is right and the body is working properly, you can make slight adjustments to lose weight.

And remember, if your eating habits are not sustainable long term, it is a matter of time before you go back to your old eating habits.

Mindset & body coaching program

And how to implement these strategies is exactly what we teach our clients in our Mindset and body coaching program.

If you would like to learn more about how to overcome emotional and binge eating, you can click on the link below to watch a free training video that I have prepared for you.

Free training video

At the end of that training, you will also be able to schedule a free strategy call with me.

Here we can talk about what might be holding you back and if I can help you break through those obstacles.

I hope you found this blog helpful.

If you like this content, you can subscribe to my YouTube channel Lucia Veracruz .

And if you have any questions, write them down in the comments sections below, I will be happy to answer all of them.

Until next time, take care.

Leave a Reply

Your email address will not be published. Required fields are marked *