How To Maintain a Healthy Weight Without Exercise

It is a well-known fact that most people do not want to exercise but wish to lose weight. On the contrary, some of us do not have time to work...

How To Maintain a Healthy Weight Without Exercise

It is a well-known fact that most people do not want to exercise but wish to lose weight. On the contrary, some of us do not have time to work out due to specific instances in our lives, like taking care of children or being in a demanding job. Not being able to work out hinders our ability to lose weight without exercise, or so we think.  

So how can you maintain a healthy weight without exercise? The answer is through a drastic change in diet. Sustaining a healthy weight can be many things, such as eating more frequent and small meals during the day, eating lots of protein, drinking more water, getting rid of anything dealing with sugar, and bettering your sleep schedule. 

That said, sticking to a specific diet plan every day takes its toll on you. You do not want to do this because it is very time-consuming. Let's face it; we all want to take the easy route when losing weight. In most cases, this is not possible. In this article, we will be talking about numerous ways that you can lose weight without doing exercise. As long as you follow these protocols, you can get to your ideal weight in no time. 

Eat Lots Of Protein Daily

Eating a lot of protein throughout the day will help you not be as hungry and crave many of those sugary snacks you want. However, when most people think about eating protein, meat comes to mind most of the time. Rest assured that there are more than plenty of ways to get proteins within your body, especially if you are a vegetarian. 

Here are some core foods that are high in protein to keep in mind when you go to the store next:

  • Any types of meat: Adding meat to your diet is a great way to ensure you're getting a lot of protein within your body. The ones with the most protein are turkey, chicken, and beef. 
  • Seeds and nuts: Some seeds and nuts are high in protein that you can add to your diet, especially if you are mixing Your dinner or lunches in a specific dish. 
  • Eggs: Did you know that in a single egg, there are 6 grams of protein? Not only this, but they are filled with a lot of Omega-3 fatty acids, make good cholesterol, and help with weight loss. 
  • Black beans: These small yet powerful beans help you maintain a healthy weight and bones. Not only that, but it helps to lower your blood pressure, enables you to fight off cancer, and provides healthy digestion.
  • Potatoes: Not only are potatoes filling, but they perform a wide variety of benefits, like containing antioxidants, gluten-free, and may improve both blood sugar control and better digestion.
  • Oats: One of the least expensive items you can buy, oats are incredibly healthy for you. It contains many antioxidants, rich in vitamin B1, magnesium, and zinc. You can even go so far as to make your oatmeal with dried fruit to avoid the premade mixtures with added sugar in them. Replace the sugar with honey or stevia.
  • Avocado: Adding avocados to your diet is an excellent choice because it is suitable for arthritis, promotes good digestion, has antioxidant properties, and is perfect for your liver.

Don't Invest In Unhealthy Foods

We all know that unhealthy foods are very tempting to eat, especially since they are so cheap to come by. However, all of those processed foods you see in the store are incredibly unhealthy and contain harmful ingredients for your body that will do more damage than good.

Something else to keep in mind that many unhealthy foods contain little to no nutritional value. So what can we do about it? Here are ten alternatives to choose when it comes to any temptations we may have throughout the week: 

  1. For ice cream, eat frozen yogurt.
  2. With a burger, eat a chicken burger.
  3. Instead of using butter, use margarine or oils.
  4. When you want to eat crisps, consider popcorn.
  5. Feel like eating sweets? Eat a piece of fruit.
  6. Cake is good, but banana bread is better.
  7. Consider eating dark chocolate instead of milk chocolate.
  8. Want to eat a ton of chips? Try sweet potato chips.
  9. If you crave beer, consider wine instead.
  10. Eat pitta pockets instead of pizza.

Eat Smaller, More Frequent Portions Throughout The Day

When you eat three large meals, it may not come to mind that you are consuming more calories than what you should be during the times you eat. Your blood sugar begins to fall after 3 hours without food. After 5 hours without eating, you are starving and tend to grab the first thing available, which is usually an unhealthy food choice to sustain your hunger needs. Keeping this in mind, eating smaller meals throughout the day allows you not to go hungry. Make sure they are healthy choices to keep your gut healthy.

Eat Food With Lots Of Fiber

Eating fiber-rich foods is essential to your everyday life. If you ignore this effective way of losing weight, you miss out on many benefits in your daily life! Eating these foods is more filling than low-fiber foods, which will help you maintain a healthier weight. The best way to get fiber intake is through natural vegetables, fruits, and whole grains.

Some foods include, but are not limited to, beans, berries, broccoli, popcorn, avocados, whole grains, apples, dried fruits, and bananas. That said, here are the benefits of eating fiber:

  • Fiber regulates bowel movement: If you notice, a lot of dairy or gluten keeps you constipated. Having a fiber-rich meal allows your stool to not only soften but increases your chances of going. In return, this helps you get all of the gross stuff out of your body. Just make sure you watch HOW much fiber you eat because you do not want your stool so soft that it becomes watery.
  • Increasing fiber intake helps you live longer: This may reduce the risk of all cancers and cardiovascular diseases.
  • Controls your blood sugar: People with diabetes eat foods with fiber because it lowers blood sugar levels and may reduce the risk of getting type 2 diabetes.
  • Lowers cholesterol levels. Studies show that high-fiber foods reduce blood pressure and inflammation

Consider a Higher Intake of Leafy Greens

Eating dark, leafy greens helps you with your energy levels and provides your gut needs' satisfaction. A healthy gut equates to a happier, healthier you. Eating many greens does not necessarily mean that you have to eat salads all the time, but you can add them to anything that you cook or make.

These benefits include:

  • High in fiber, as mentioned previously.
  • Believe it or not, but they contain a lot of iron.
  • Provides magnesium, calcium, and potassium.
  • It supplies folate and high in the vitamin B complex.
  • Has minimal carbs, sodium, and cholesterol.
  • Is excellent for the heart.

Some dark, leafy greens are broccoli, kale, spinach, collard greens, cabbage, and beet greens. 

Drink Plenty Of Water

If you want to lose weight, drink a lot of water. You will always hear someone say something along the lines of, "I need to drink more water," but they always have another unhealthy beverage in their hands, which we will get to in a moment. Your average person drinks roughly 64 ounces of water per day, which health experts recommend, but it does not hurt to drink more, especially if you have an active lifestyle. However, if you are not used to drinking a lot of water, remember the 8x8 rule—8 cups of 8 ounces of water per day.

Why do we recommend water? Because water has 0 calories and will not harm your body in the long run. Water not only provides you with much-needed energy but hydrates you, may prevent or treat headaches, may treat kidney stones, and, more importantly, aids weight loss. 

Get Rid Of Sugary Drinks

Going along with what was said above, all of those drinks you see in front of the stores or the gas stations are very unhealthy for you. Those beverages contain a lot of sugars and empty calories that you do not necessarily need. Sure, it might be good now, but since you want to lose weight, this is taking the right direction. Try replacing one of those drinks with water. 

A good comparison to note is that although an average 12-ounce coke contains 140 calories, it also has a lot of unnecessary stuff within it, such as containing 45 milligrams of sodium and 39 grams of sugar, says the Coca-cola website.

If you want something tasty to drink throughout the day, consider these alternatives. Not only do they add flavor to your water, but they add great benefits to your daily nutrition:

  • Slice cucumbers and add them to your water.
  • Add lemons, oranges, or limes. 
  • Infuse water with fresh pineapples, melons, and fresh berries.
  • Use fresh mint leaves, ginger, rosemary, cilantro, and basil.
  • Drink sparkling water.

Chew More Thoroughly and Slowly

When you eat a meal within 5 minutes, your body does not register how much intake you're actually eating, and you might be going for another full meal. Once you are done eating that second portion, you feel extremely bloated and regret that decision. If this is the case, make sure you take anywhere between 10 to 20 minutes to eat a full meal. This allows your body to digest what has already been Consumed, hence eating a lot less. 

Don't Eat In Front Of Electronics

It has been known that eating in front of electronics can cause you to be eating more because you are more focused on whatever you are reading or watching instead of focusing on the amount of hunger your body is telling you. When you are finished with dinner, it would be best to turn the TV off until you are completely done. 

Get Better Sleep

I am sure this is a given for most of the population, but getting enough rest allows your body to regenerate from the day and, Overall, plays a vital role in your well-being in your life. Not only this, but it also protects your physical and mental health. 

If you cannot sleep during the night, consider taking herbal remedies right before you sleep. Here are a few powerful yet effective ones to take:

  • Magnesium: As a matter of fact, magnesium performs over 300 essential functions within your body. It relieves headaches, constipation, and leg and muscle cramps. 
  • Chamomile tea: Overall, this tea calms your body down, reduces menstrual pain, inflammation, treats mild skin conditions, and maybe a cancer treatment and prevention.
  • Passionflower: It may help relieve insomnia and anxiety and overall calms you down. Not only this, but it boosts levels of GABA levels in your brain, which works as a neurotransmitter in your brain.

Don't Stress Out

When you stress out, some people are prone to eating a lot more than if you do not stress. Of course, we will have stress in our day-to-day lives, but keeping a stress-free life is one of the best things you can do to lose weight.

For example, if you get caught up in social media drama, it might be a good idea to stay away from it for a while. Another thing to keep in mind is that if there is an unresolved issue within your immediate family, try to address the problem and get through it together. 


As you can see with everything listed above, it is possible to maintain a healthy weight without exercise. All it takes is dedication and some preparation on your part. However, you can now go with the confidence needed to make these accommodations in your life!