Twelve Ways to Lose Weight without Diet or Exercise

Twelve Ways to Lose Weight without Diet or Exercise

Diet and exercise are the classic duo for weight loss, but do you really look forward to starting a new diet every time you want to lose weight? Of course you don’t! And you can only burn off so many extra calories by exercising, since you may face barriers such as time or lack of motivation. What if you could lose weight without diet or exercise? You can! 

These are 12 ways to burn a bit more, or eat a little less, without focusing on a diet and exercise program. That way, you can shift your calorie balance to the negative range, which is right where you need it to be for weight loss. For some of the tips, you may want to take a gander around Netrition to see what you can stock up on to help you lose weight.

  • Eat more protein.
  • Your body uses up a few calories to metabolize nutrients when you eat foods. That is called the thermic effect of food. Protein has a higher thermic effect than carbohydrates and fats, so you burn more when you eat protein. 

    There is more to the protein story, though.  Compared to carbs and fat, protein has a different effect on hormones. It tends to decrease levels of ghrelin, which is your hunger hormone. If you love carbs but need more protein, consider high-protein swaps for your favorite carb foods. For example, Netrition has Protein Chips, Protein Pancakes, Protein Pasta, and Protein Mashed Potatoes

  • Eat more slowly.
  • It takes your brain about 20 minutes to realize that you’re full. Give yourself a chance to feel full on fewer calories, without even thinking about it, by eating more slowly instead of wolfing it down and quickly going back for more. Some ways to slow down are to chew more thoroughly, put utensils down between bites, and take smaller bites. If you’re eating with other people, engage in conversation while you’re eating.

  • Sit down when you eat.
  • Eating while wandering around the house or cooking can quickly lead to unnoticed calorie intake and weight gain. Instead, making it a point to sit down whenever you eat can help you eat less without feeling like you’re dieting. 

  • Serve yourself a single portion.
  • When you eat from the bag or container, you may eat way more than you had intended if it’s a multi-serving package. Instead, serve yourself a serving or the portion you intend, and put the rest away before you start to eat. If that’s hard for you, consider purchasing single-serving packages. Netrition has a wide selection of snack foods and more that are in single portions so you can eat the whole bag.

  • Log your meals.
  • Logging meals has been linked to increased weight loss, even if you’re not uber-focused on calorie counting or carb counting. It helps you make smarter choices and consider portion sizes, even if subconsciously. 

  • Use smart swaps for favorite foods.
  • A major problem with diets is giving up favorite foods, but it’s not necessary to give up foods such as pizza, chocolate, cookies, or chips. Instead, consider smart swaps for favorite foods that may be lower in carbs or calories, or higher in protein. Examples at Netrition include Sugar-Free Chocolate, Keto Pancake and Baking Mixes, Low-Carb Pasta and Bread, and Keto Chips. That way, you can have favorite flavors and still lose weight.

  • Focus on fiber.
  • Fiber can help stabilize blood sugar and reduce wild blood sugar swings. That can help prevent sugar and starch cravings, so you’re less likely to hit the vending machine at 3:00 p.m. for a candy bar. Vegetables, fruit, beans, and whole grains all have fiber. Netrition has fiber supplements as well.

  • Drink more water.
  • Water is naturally calorie-free, making it a great “free food” that you can have all day. It’s filling, so you may be less hungry when you’re well hydrated compared to when you’re thirsty. And, if you choose it instead of sugar-sweetened beverages, you can save hundreds of calories a day without thinking about it. 

    There are many ways to drink more water. Examples include having an extra glass before each meal, or drinking a bottle between meals. Black coffee and unsweetened tea are all low-calorie choices.

  • Eat mindfully. 
  • It may sound a bit far-fetched if you don’t consider yourself a “zen” type, but it’s not. All it means is to pay attention when you eat. Notice the flavors, tastes, and textures of your food, and keep yourself in the moment by noticing your surroundings, as well. You may get more pleasure and satisfaction from your food, which can help you eat less.

  • Turn off the TV.
  • Watching television while eating is a recipe for weight gain. It’s easy to eat way more than you realized, and choices aren’t always healthy, especially when you see commercials for burgers, pizza, and candy. It’s also good to put down the phone while eating so you can stay clear-headed about what you’re putting in your body.

  • Stand up to serve yourself second helpings.
  • Instead of placing the serving bowl or platter on the table where you’re eating, have it in the kitchen or another place that is far enough away that you have to walk to it to serve yourself. You feel more full when you stand up from the table. That means that before you serve yourself second helpings, you may notice that you don’t want them if you’ve stood up and walked a few feet.

  • Sleep more.
  • If you’re short on sleep, you’ll be hungrier due to hormonal imbalances. You may have more cravings, and have more trouble resisting temptations due to being tired. Without making one deliberate dietary change, you may be able to lose weight if you’re sleep deprived and you start to get more sleep.

    Netrition has the foods and supplements you may need to reach your weight loss goals without feeling like you’re on a diet. Browse our aisles for delicious foods and beverages that can keep you on track without stress. Be sure to talk to your healthcare provider before starting any new diet or exercise program, and before taking any dietary supplements.

    Diet and weight loss