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.
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 consuming more than you actually are.
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 going out to eat, portion control can be a tougher challenge, given the large 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.”
3. Load up on protein too.
“Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones,” says Ansel. “It takes a long time to digest, so you’re unlikely to go scrounging for a snack after a protein-rich meal. And here’s a neat trick: Protein also takes more energy to digest than, say, fat or carbs, so you don’t store as many of its calories. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs and low fat dairy.”
4. Get enough sleep.
It’s well-established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin, the hormone that tells you when you’ve eaten enough. There’s also evidence that the overly-sleepy eat more calories, and more comfort-food-carbs.
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.”
Related video: Exercise myths to be aware of
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 eat 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.”
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 beverages—can lead to weight gain.
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 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 obese people are more likely to keep food around in “highly visible locations.” Do the opposite, especially with food that you don’t want to be eating all the time.
12. Cut out diet sodas.
Kids and teens who drink diet beverages eat more calories during the day, according to a 2019 study. This is just one of several studies connecting diet drinks to weight gain.
13. Breathe.
When you’re stressed, your levels of the hormone cortisol spike. Some older studies have shown that people tend to eat more if they’re “high cortisol reactors.” To avoid that reaction, 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.”
