This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. Everyone knows the popular weight-loss mantra: Move more and eat less. And although they’re listed together, these two pieces of advice don’t need to be treated equally. In fact, it is possible to lose weight without exercise. Let us explain. First thing’s first: we are not denying that moderate-intensity exercise is good for maintaining and improving your health ; however, dozens of studies have uncovered evidence that exercise alone may not be the best way to lose weight. Many weight-loss strategies suggest that the more you work out, the more calories you’ll burn, and the more you’ll lose weight. But a recent study published in Current Biology found that this may not necessarily be true.
And although they’re listed together, these two pieces of advice don’t need to be treated equally. Eat mindfully. But did you also know that you can lose weight without dieting? Even if you can’t get to the gym, try to squeeze in a minute walk daily, Lyons says. Experts explain that non-fat foods can be less satisfying overall thanks to the low fat content since fats are digested slowly and can keep you fuller longer, and because many fat-free food items are made with waist-widening artificial ingredients. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that’s been proven to help people feel fuller, longer. It should come as no surprise that what you put on your plate matters, especially if you’re trying to shed some pounds. Trying to shed a few? The bottom line is that exercise, alone, won’t necessarily help you lose weight. If the bread basket is still too tempting to avoid, try munching on a high-fiber snack before leaving the house, such as a handful of nuts. Ordering your favorite latte in a tall size instead of a venti can save you at least calories per Starbucks run. At the study’s end, their average body fat mass decreased by about five percent.
To keep yourself from overeating, always carry a snack with you. Instead, make eating choices easy by finding a few favorite healthy, go-to recipes and stick to them so you can lose weight without exercise. Not only are these veggies super-satiating, they’re also full of anti-inflammatory antioxidants and will displace snacks like nutrient-deficient potato chips and pretzels. Believe it or not, a myriad of studies have shown that simply turning down the thermostat by a few degrees can help you lose weight because cooler temperatures force the body to work harder to stay warm. Keeping these vices visible will set yourself up for failure by triggering a trait dubbed by Oxford researchers as “visual hunger:” an evolutionary trait that increases levels of hunger hormones when we see food. Be that as it may, you should still get regular exercise. Wansink suggests that you bring a lunch instead of eating out and that you don’t eat at your desk.