How to weight loss without exercise: 4 simple tricks to instantly lose weight

You’ve probably heard a lot of contradictory information about how much you need to exercise to lose weight.

“At least 30 minutes a day”

“10 minute HIIT workouts 3 times a week”

Or maybe that “diet is more important than exercise for weight loss”

But which is true?

And what is the best approach to help you lose weight?

Weight loss without exercise is possible

Is weight loss without exercise possible? Thankfully, absolutely yes! 

Knowing how to lose weight without exercise is an absolute game changer and not that hard once you know how.

Thankfully, not only is there a way to lose weight without exercise, it is also possible to lose weight without dieting or restricting any of your favourite foods!

The truth about weight loss without exercise

The truth is that you can lose weight without exercise, as well as eat as much as you want of whatever you want and lose weight without dieting. 

I know that is a big and perhaps unbelievable statement at this stage. But it's exactly how I lost weight without exercise or any dieting or restrictions and how I help people like you to do the same.

Now this article is definitely not about telling you to stop exercising. In fact, exercise is fantastic for mental health and studies show that endorphins are released when you exercise, which will make you feel good!

But I'm guessing that you have already learnt the truth that weight loss doesn't automatically happen with exercise. Research has shown that in order to achieve any weight loss, there needs to be around an hour a day at least, but that is only when combined with significant dietary changes.

So imagine if instead of grinding out an hour of gruelling exercise everyday and eating only salads, you could lose weight without dieting or exercise, all whilst eating all of your favourite foods. It absolutely is possible, through intuitive eating.

How to lose weight without exercise

Can you think of someone who stays lean, even though they seem to be able to eat as much of whatever foods they want? How is it that they can achieve weight loss without exercise or dieting?

What they are doing, without often realising, is intuitive eating. And by applying intuitive eating techniques, weight loss without exercise is absolutely possible for you too.

At its core, intuitive eating is basically where you reconnect with your natural hunger and full signals to eat when you are hungry and stop when you are full.

For those lucky people who are naturally lean, they have usually never dieted. So instead of stressing about how many calories they should eat, they simply eat when they are hungry and stop when they are full. 

Learning how to be like those naturally lean people is the answer to how to lose weight without exercise or dieting.  By reconnecting with your natural hunger and full signals, you too can be lean eating as much of whatever you want.

Consider also every wild animal in the world. Can you think of any that are obese or even overweight? The only animals that are ever overweight are those that are domesticated, because they are fed by humans who think they know better than the intuition that exists in all animals (and humans).

Usually, intuitive eating is said to not be for weight loss. However, I have always disagreed with this. If you are really listening to your hunger and full signals, which means only eating when hungry and stopping when full, then you will naturally lose weight if you have a prior habit of overeating.

Beyond it being common sense that you will lose weight when only eating until satisfied vs overeating, the results also don't lie. I have lost over 25kg using this approach and help people like you to achieve similar results.

Studies have also shown that you will consume significantly fewer calories by reconnecting with your internal hunger signals.

So how do you reconnect with your natural hunger and full signals?

4 simple tricks to lose weight without exercise

Eat more desserts (mindfully!)

Here are 4 steps that you can use straight away to achieve weight loss without exercise or dieting with intuitive eating.

1. Eliminate Food Restrictions

Placing restrictions on certain foods only makes them more desirable. It’s crucial to allow yourself to enjoy all foods without guilt. For instance, I treat myself to chocolate every night after dinner. Knowing it’s available tomorrow helps me avoid overindulging today.

Studies also support this, showing that you are more likely to be overweight when you restrict foods! Sounds crazy right, but it’s true. So stop trying to restrict yourself and instead include all foods and learn to savour their flavour.

2. Savour the Flavour

Have you ever been to a wine tasting? They guide you through the process of examining the colour and smelling the wine before taking a sip. By using the same approach to food and slowly savouring each bite, you'll enhance the enjoyment of your meal and likely consume less food. 

Studies support this, showing that people who eat slowly are far less likely to be overweight or obese.

Whilst I’m not suggesting you take an hour to eat every meal, I do recommend giving your food the same level of attention as with tasting wine. You will likely find that you are satisfied with less food and enjoy the flavours of the food more.

So put your fork down between bites, chew thoroughly, slow down and really appreciate the taste of your food.

3. Serve Your Food

We’ve all been there on the couch in front of the TV with a bag of chips, promising ourselves to just have a few. Then before you know it, the entire bag is gone.

Instead of grabbing the entire packet, it is much easier to avoid overeating if you serve your snacks, and all foods, on a plate or bowl.

You can always go back for more if you’re still hungry, but that small separation can give you the chance to make a choice to stop eating. 

Remember again that there are no food restrictions. Knowing you can enjoy more later also helps to prevent overindulgence.

4. Eliminate Distractions

Another important strategy is to eliminate distractions while eating. Research has shown that people who eat without distractions consume fewer calories overall. 

So, put your phone down, turn off the TV, take your meal or snacks to a quiet place and focus on enjoying your meal!

Bringing It All Together

By applying these techniques, I’ve successfully lost over 25kg (and counting) and have helped people like you to achieve weight loss without restrictive dieting.

It's incredibly freeing to enjoy all foods without the stress of weight gain. You can experience this same freedom by learning to reconnect with your body's natural hunger and fullness signals.

Whilst the above techniques are the backbone to losing weight without exercise, there are much more specific strategies that can be personalised to fit your individual needs. The absolute best way to lose weight in this way is to get a personalised plan and be held accountable to applying this new approach.

If you are ready for results now and want to find out more about my lose weight without dieting or exercise guarantee, then book your free initial call now.

—-------- About the author: James Hay

Hi, I’m James, an intuitive eating weight loss coach. I teach people how to lose weight without any dieting or restrictions.

My clients lose weight whilst eating all of their favourite foods.

I’m qualified in Public Health and also a certified nutritionist and health coach. I have personally applied what I teach to lose over 25kg and can help you achieve similar results without dieting. Let’s talk