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lose weight without exercise

How To Lose Weight Without Exercise

Do you want to lose weight but just don’t have the time for exercise? This post can help you lose weight without exercise so read on to know more.

Now, you might be surprised and think I am going to scam you with some magic pill or some miracle tea that will make you lose weight without exercise.

But I can assure you I am not going to do any such thing.

In fact, losing weight without exercising is definitely possible and the concept is really easy. However, it has its own set of drawbacks that I will also explain to you.

And I will also give you information on the other choices you have for weight loss so that you can make an informed decision on the path that you wish to choose.

How to lose weight without exercise

When it comes to losing weight, most people think that they need to go on an extreme diet, eat some special types of “clean” foods, or take some magic weight loss pills, or spend hours on the treadmill.

Maybe you are thinking the same right now.

But let me tell you that all of this is a waste of time and effort. And you don’t need to do any of these.

Energy Balance

What you need to understand that the only way your body can achieve weight loss is if you put it in a calorie deficit.

To understand calorie deficit, you need to understand what energy balance means.

Energy balance is all about the number of calories that you consume and the number of calories that your body uses for energy.

If you consume the same number of calories as your body burns, you are in a calorie maintenance and your body weight will remain the same.

If you consume a higher number of calories than what your body burns, you are in a calorie surplus and your body weight will start increasing with a combination of fat and muscle.

If you consume a lower number of calories than what your body burns, you are in a calorie deficit and your body weight will start decreasing. This is because you are not feeding the body with the energy that it requires and it will tap into your body fat stores to get that energy.


To survive, your body needs a certain number of calories. These are used to perform your daily functions like breathing, keeping your organs functioning, etc.

This is known as the basal metabolic rate or BMR, the number of calories that your body requires for life functions.

When you perform any physical activity like walking, running, etc, the body burns more calories in addition to those required as your BMR. This is known as the total daily energy expenditure or TDEE.

Lose weight with a calorie deficit

So as you can see, if you want to lose weight, all you need to do is consume lower calories than your TDEE.

For example, if your TDEE is 2000 calories and if you consume 25% lesser calories i.e. 1500 calories than you will start to lose weight due to the calorie deficit.

You don’t need to perform any type of exercise to do so. All you need is to calculate your TDEE and eat a significantly lower amount of calories. You don’t even need to calculate your calories if you can do so.

What foods do you need to eat to lose weight?

The type of food that you eat does not have any impact on your ability to lose weight as long as you are in a calorie deficit.

You don’t need to eat “clean” foods to lose weight. You could even lose weight eating junk food as long as you can maintain a calorie deficit. Here is how a professor lost weight eating Twinkies.

However, that does not mean you should be eating loads of junk food. Processed and sugar-rich foods are usually void of the essential vitamins, fiber, and nutrients that your body needs. So, in the long run, you will face nutrient deficiencies and that is not a good thing.

Instead, you should focus on building a good, healthy meal plan that contains 80-90% nutritious foods that you enjoy and 10-20% junk foods that you like.

So the bottom line is that if you want to lose weight all you need to do is achieve a calorie deficit.

The drawback if you lose weight without exercise

As you have seen, it is quite simple to lose weight without exercise. All you need is to put your body in a calorie deficit.

However, it comes with a major drawback. If you just focus on weight loss you will lose fat but you will also be losing muscle. This will make you look weak and skinny fat.

Losing muscle will also lower your metabolism and your immune system.

In addition to making you skinny fat, this will make it difficult for you to lose any more weight and you will feel weak and tired.

A better way of losing weight you should consider

As you see, if you just focus on losing weight without exercise, you will lose weight but you will also become skinny fat.

We want to avoid that so we need to avoid losing muscle while we are losing fat.

And the only way to accomplish this is with exercise when you are dieting to lose weight.

Now, by exercise, I do not mean doing hours of cardio on the treadmill.

Too much cardio is bad for weight loss

The problem with excess cardio is that it will not help you lose weight. In fact, it may make you gain weight.

This is because the more cardio you do, the more you may feel hungry and the higher chance of you overeating food.

For example, you may run for 30 minutes and burn around 400 calories. But if you just consume a chocolate chip cookie and some milk you will have easily consumed those 400 calories and your cardio was a waste of time.

Also, as you keep doing cardio, your body becomes efficient at it. This means slowly your body will not need to burn as many calories with the same amount of cardio because it has become more efficient at it.

Then people try to do even more cardio as their weight loss stalls. This will cause even more problems as you not only need to spend a lot of time on cardio but you also start to lose muscle.

Weight training and a little cardio helps you lose weight

Instead, what you need to do is to make use of a good strength training program along with some cardio in addition to a good diet with a calorie deficit to help you lose weight.

And when you are new to strength training, you can build muscle and lose fat at the same time. This will literally change your body into a new and different one.

Weight training helps because it will help you burn additional calories not just at the gym but up to 48 hours after you have left the gym. This is known as the after-burner effect that you get after an intense workout.

Weight training will also help you build muscle. And the more muscle you have, the more it increases your metabolism so that you burn more calories.

For cardio, you can spend a little amount of time every week to help burn even more calories. But instead of doing hours of cardio on the treadmill, what is more effective is high-intensity interval training.

With high-intensity interval training, you alternate between high and low intervals of cardio for a relatively short period of time.

So with just 1.5 to 2.5 hours of cardio per week, you can get all the benefits of cardio and burn more calories to help you lose weight.


So now you know how you can lose weight without exercise. All you need to do is put your body in a calorie deficit where you consume lesser calories than what your body burns. And you will lose weight.

But you also know that aiming for building muscle and losing fat is a much better and healthier option than just trying to lose weight.

So I hope I was able to provide you with all the information you need to make an informed decision on whether you want to just lose weight or build a better body.

If you have any questions about losing weight or building muscle, please let me know in the comments below.

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