Lose weight without exercise: this is how it works!

Losing weight without exercising is not easy – but it is definitely possible with the right tips and tricks. Anyone who does sports burns energy and can therefore shed excess pounds more easily. But even without sweaty training, you can let your pounds tumble. In order for weight loss to work without exercise, it is fundamentally important that you are disciplined. You don’t have to follow a strict diet, but you do have to make sensible changes to your diet in the long term. Under no circumstances should you go hungry. We give you the best tips on how to lose weight without exercising. 

1) Fruits and vegetables 

If you want to lose weight without exercising, a healthy diet is the be-all and end-all. Make sure you eat  at least five servings  of fruit and vegetables every day. It is best to always have a bowl with apple slices, cucumber sticks or small  carrots  ready to hand. Here you can grab it without a guilty conscience if  you get cravings  .

Basically, it is  better to  eat vegetables than fruit because vegetables contain less fructose and therefore fewer calories. 

2) Increase protein intake

 In order to be able to lose weight successfully without exercising, you should increase  your daily protein intake to about  1.5 grams per kilogram of body weight . Protein-rich  food usually contains little fat and is also low in calories. Nevertheless, proteins keep you full for a long time because they cause the body to release more satiety hormones. So eat foods like low-fat poultry, fresh fish,  eggsbuttermilk  , and yogurt more often. 

3) Drink a lot

Drinking enough fluids is just as important as eating right. If you want to lose weight without exercising, it should ideally be around  three liters a day  .

Above all, use water and unsweetened  herbal teas  , because these have no or hardly any calories. The liquid curbs the appetite and reduces the feeling of hunger, making it easier to lose weight! 

Tip:  Drink a glass of water before every meal, then the stomach is already a little full and the feeling of satiety sets in faster.  

4) Avoid stress

If you want to lose weight without exercising, you should  avoid stress  as much as possible. Because stress can trigger food cravings. Those who are under stress also often unconsciously eat on the side or “reward” themselves for the exertion with an unhealthy snack. 

If you are under a lot of stress, you should do some  relaxation exercises  in between . Even a short walk can help clear your head. This way you can prevent cravings and burn a few extra calories at the same time!

5) More exercise in everyday life

It doesn’t always have to be sport – more exercise in everyday life can also help the pounds fall off faster:

  • Instead of the elevator, take the stairs and walk small distances.
  • For example, don’t call your colleague three offices away, but go in person.
  • You can also take the post to the mailbox on foot.
  • If you use public transport to get to work, you can also walk or cycle to the last stop on the way there and back. 

6) Fat burners boost metabolism

The term “fat burner” should not be taken too literally. No food simply melts the love handles. However, certain foods can promote weight loss by stimulating the  metabolism  .

A good fat burner is, for example,  capsaicin  – the pungent substance is found in pepper and chili, among other things. The  essential oils contained  in cinnamon,  ginger  and juniper also stimulate the digestion. 

7) house cleaning

Even if you don’t exercise, you can easily burn a few calories in everyday life: because  cleaning windows, vacuuming and ironing  also boost energy consumption. For example, you can burn 80 calories by cleaning windows for half an hour, 100 calories by ironing for half an hour and 110 calories by vacuuming for half an hour.

Gardening is also extremely effective  :  Planting shrubs or flowers for half an hour burns a total of 150 calories. 

8) Laughter makes you slim

Not only when cleaning the house, but also with other everyday activities, you can easily lose weight without exercising.  The pounds tumble through  laughter and  kissing , among other things. If you laugh for ten minutes a day, you can burn up to 40 calories – that’s about the same as a piece of  chocolate .

In addition to laughter, kissing is also a real calorie killer: you can burn up to 20 calories per minute with an intense kiss.

9) Avoid stimulants

If you want to lose weight without exercising, you should avoid stimulants: If you continue to  eat sweet and greasy treats and alcohol  , you will have a hard time losing weight. However, don’t ban yourself from everything overnight, otherwise frustration will quickly set in.

It is better to reduce your consumption of stimulants bit by bit so that your body can slowly get used to it. Also, treat yourself to something sweet every now and then to avoid cravings. But then only grab a piece of chocolate and not a whole bar.

10) Losing weight while sleeping

“Slim in your sleep” sounds tempting – but it’s not quite that simple. Because without diligence and discipline, the pounds unfortunately don’t tumble. However, you can support weight loss by   eating the right foods at the right time . Dinner is particularly important: don’t eat too late in the evening and it’s best to  avoid carbohydrates altogether . This allows you to ensure that your fat burning is working optimally at night. 

By the way:  If you get enough sleep, you are less likely to have problems with your figure. So make sure you sleep between seven and eight hours a night if possible. 

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