When you can't fit a workout into every day, an expert MD in obesity medicine lists the most impactful ways to lose weight without exercise.
The holidays, with the new year on their heels, brings opportunities to reconnect with loved ones and savor some delicious meals. However, it may also come with concerns about weight management. If you’re wondering about losing weight, you’re not alone. In fact, especially after the pandemic, losing weight has been a growing concern among Americans.
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While exercise is essential for overall health and is often brought up in weight loss discussions, it’s not the only way to manage your weight. Small, mindful changes to your daily habits, especially around food, can lead to big results.
Ahead, Meghan Garcia-Webb, MD, a doctor who’s triple-board-certified in internal medicine, lifestyle medicine, and obesity medicine, shares her top strategies for losing weight without exercise. Dr. Garcia-Webb’s tips can help you stay on track with your health goals while fully enjoying your life and the people in it.
7 ways to lose weight without exercise
1. Choose whole, unprocessed foods whenever you can
One way to lose weight without exercise is by choosing unprocessed foods as much as possible. “Fruits and vegetables come as nutritional ‘packages’ full of vitamins, water, natural sugars, and fiber,” Dr. Garcia-Webb says. These elements all work together to fuel your body.
When foods are processed, however, their nutritional balance gets disrupted. The sugar becomes more concentrated, and the fiber, which is key for regulating blood sugar and aiding digestion, gets stripped away.
Think of the difference between eating an apple and having a cup of apple juice. The apple gives you satisfying crunch, fiber, and less sugar, while the processed alternative lacks the same benefits. Dr. Garcia-Webb emphasizes that when it comes to nutrition, nothing can surpass the perfection of whole foods that were crafted by Mother Nature herself.
To eat more whole foods, try some simple swaps: Snack on your favorite raw veggies instead of chips, choose whole-grain bread over white, or enjoy a handful of nuts rather than a granola bar.
2. Fill half your plate with fruits and vegetables
We’ve all heard it before: Eat more fruits and veggies! But it’s easier said than done. A good goal, according to Dr. Garcia-Webb, is aiming for five to seven servings of fruits and vegetables a day. “An easy way to do this is to just adjust the proportions of each meal,” she says. For instance, if you’re enjoying a bowl of cereal with berries, let the berries take up half the bowl (while being mindful of your bowl size and following the serving suggestion on the box). Having chicken, potatoes, and a salad for dinner? Let the salad become the biggest portion on your plate.
3. Plan your meals each week
Without a plan, it’s easy to fall into “survival mode,” reaching for convenience foods that don’t align with your goals. Dr. Garcia-Webb suggests taking just 30 minutes at the start of each week to map out your meals. Plan what you’ll eat, schedule your grocery trips, and decide when you’ll cook.
One of her favorite strategies is cooking in bulk twice a week and making use of leftovers. This proactive prep saves time later in the week and ensures you always have healthy, ready-to-eat meals. It also may be helpful to stick to the same meals for breakfast and lunch each day to prevent decision fatigue.
If you’re searching for a healthy breakfast choice, oats may be one good option. A study published in August 2024 highlights their benefits for losing weight and lowering blood sugar. To keep them healthy, skip the sugary toppings and go for fresh fruit, nuts, or cinnamon.
4. Break the snacking habit
Another way to lose weight without exercise is to reduce snacking. If you’re constantly reaching for snacks, chances are it’s either out of habit or because your meals aren’t filling you up, explains Dr. Garcia-Webb. The key to cutting back is to focus on building balanced meals that include proteins, healthy fats, and fiber-rich foods. You can also replace processed snacks with some healthier alternatives.
Another way to cut down on snacking is to start by identifying your triggers. Is it boredom, stress, or seeing snacks within arm’s reach? Try swapping the habit for something productive, like taking a quick walk, organizing a small space, or sipping on flavored water or herbal tea. Staying engaged can help you break the cycle and encourage more mindful eating practices.
5. Make mealtime mindful
Keeping mealtime a little “boring” can actually help you eat less, says Dr. Garcia-Webb. The idea is to eliminate distractions like putting away your phone or turning off the TV. Focus on your food and enjoy the moment, whether it’s savoring each bite or enjoying the company around the table.
“It’s hard to tell if you are getting close to full if you are distracted when you are eating, and it’s extremely easy to eat on autopilot.” She adds, “Chances are, you need less food than you think you do.”
6. Take a seat when you eat
Eating on the go—whether it’s standing at the kitchen counter, grabbing bites straight from the fridge, or multitasking during meals—might seem efficient, but it comes at a cost. Eating this way often takes away from the satisfaction of a proper meal.
Dr. Garcia-Webb shares that sitting down to eat allows you to slow down, truly enjoy your food, and better tune in to your body’s hunger and fullness cues, making you less likely to overeat or snack later.
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7. Listen to your body
Another great way to lose weight without exercise is to listen to your body. It’s all too easy to keep eating until you’re uncomfortably full, especially during holiday meals. Many of us miss the moment when we’re pleasantly satisfied, either because we’re eating too quickly or distracted by the festivities.
Here’s a tip that works during the holidays and beyond: Halfway through your meal, take a quick break. Refill your water glass, step away for a moment, or head to the restroom. “Standing up and walking for a minute or so can help give you a good sense of how close you are to feeling satisfied,” Dr. Garcia-Webb says, “and can help you recalibrate so you don’t overeat the rest of your meal.”
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