14 Proven Ways to Lose Weight Without Exercise in 2021, According to Experts These smart and easy tips will help you slim down, and you don't even need to lace up your sneakers.

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14 Proven Ways to Lose Weight
Without Exercise in 2021, According
to Experts
These smart and easy tips will help you slim down, and you don't
even need to lace up your sneakers.
By Lisa Bain Jan 3, 2020
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It’s a perennial question: Can you lose weight without exercise? Let’s
start with this: Exercise is terrific for your body and mind, in so many
ways. It cuts down on your risk for a multitude of diseases and can
lower your incidence of depression, anxiety, and other mental health
problems, as well as boost your energy, help you sleep, and more. It
can also help you get and keep a fitter, slimmer body. So exercise =
health, and we should all move our bodies every day.
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That said, when it comes to losing weight, what you eat is key—and
studies show there are plenty of weight loss strategies that have
nothing to do with exercise. Check out these 14 science-backed, slim-
down tips.
1. Control your portions.
When you’re at home, eat from smaller plates and bowls. You’ll likely
take in fewer calories, and it tricks your brain into thinking you’re
chowing down on more than you actually are. (Do the opposite when
you’re eating healthy foods, like salads or roasted veggies—then it
makes sense to supersize those dishes!). Another important tip: Don’t
eat from packages of anything, even those “healthier” chips or
crackers. Portion some out into a dish, and put the bag or box away.
When eating out, portion
control can be a tougher
challenge, given the giganto
serving sizes in restaurants,
so before you go, think about
how you’re going to handle
that. You can order an appetizer and small salad instead of an
appetizer and main dish; you can split a dish with a friend; or you can
ask for a to-go box right up front, and put half your meal in there
before you dig in. Have a plan and intention ahead of time and you’re
more likely to stick to it.
2. Eat more fiber.
“Fiber helps with weight loss in so many ways,” says Karen Ansel, M.S.,
R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live
Longer. “For starters, it expands in your gut like a sponge so it’s a
natural appetite suppressant. Plus, the latest research is finding it has
beneficial impacts on good gut bacteria that help produce hormones
in the gut that tell your brain you’ve had enough to eat. Aim for at least
25 grams a day from a variety of foods like whole grains, beans, fruits,
and vegetables.”

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cookie may seem like a fine idea).
5. Weigh yourself.
“I’m a fan of getting on the scale a few times a week,” says Ansel. “For a
lot of people, weighing yourself can be stressful, but it can provide
some really important feedback before things start to snowball. You
don’t have to weigh yourself every day, but stepping on the scale two
to three times a week can help you nip weight gain in the bud, so you
don’t have to take drastic action with your diet later.”
6. Hydrate, hydrate, hydrate.
Sometimes when you think you’re hungry, you’re actually thirsty—
maybe even slightly dehydrated. So in between meals, before you
nosh on a snack try drinking a big glass of water. It’s also a good idea
to do that before a meal: It leads to greater weight loss, one study
showed. And carry a bottle with you throughout the day, to sip as you
go.
7. Cut down on sugar.
“It’s unclear whether sugar in and of itself makes you gain weight,” says
Ansel. “But one thing is for sure—it tends to travel in foods that have
way too many calories. Whether it’s soda, sweetened lattes, or dessert,
these should be the first foods to go if you’re trying to slim down.” And
remember, the sweet stuff is hidden in all sorts of foods—ketchup,
bread, salad dressing, and so on.
8. Don’t drink
your calories.
It’s a simple way to take in
less calories overall. But
there’s another important
reason to follow this rule: Drinking calories, rather than eating them, is
less satisfying and doesn’t lead to the same feeling of fullness, research
shows. So that’s another reason why drinking your calories—especially
sugary bevs—can lead to weight gain.
9. Eat more mindfully.

4. 9. Eat more mindfully.
In other words, slow down. Your brain needs to catch up with your
mouth and send the signal that you’re full, and that’s harder when
you’re speeding through your meal. Also, studies have shown that
when you’re distracted, you tend to eat more. So stash your phone,
turn off the TV, and pay attention to what you’re eating.
10. Chew more.
A small study showed that “prolonged chewing” at lunch leads to a
eating fewer snacks later in the day. It’s worth noting, though, that
many of the study participants reported that they really didn’t enjoy
the lunch, with all that chomping. So worth a try, but it may or may not
work for you.
11. Stash food out of sight.
One study found that obese people are more likely to keep food
around in “highly visible locations.” So do the opposite, especially with
stuff that you don’t want to be munching all the time. Meaning, that
bowl of apples? Fine to keep it in your eye line. The bags of chips? Nuh
uh.
12. Cut out diet sodas.
A recent study found that kids and teens who drink diet beverages eat
more calories during the day. This is just one of several studies
connecting diet drinks to weight gain. So again—water is a great bet!
Want to make it more interesting? Get a water bottle infuser, an easy
way to add fruit.

5. WXIN / GETTY IMAGES
13. Breathe.
When you’re stressed, your levels of the hormone cortisol spike (it’s
that fight-or-flight response). And some older studies have shown that
people tend to eat more if they’re “high cortisol reactors” (you know,
those people who particularly tend to lose their chill under stress). So
to avoid that nom-nom-nom reaction (and to protect your health in so
many other ways), take time each day to do something to lower the
stress temperature, whether it’s meditation, exercise, or sitting quietly
with a good book.
14. Write things down.
“It may not be sexy, but study after study has shown that writing down
what you eat is one of the most effective weight loss tools out there,”
says Ansel. “Whether it’s in a journal, using the notes app on your
phone, or your favorite weight loss app, recording what you eat is the
single best way to identify those sneaky little ways you might be
overdoing it.”
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