How to Lose Weight Without Exercise in 5 Simple Steps
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Losing weight does not need to be a mystery! But for most people it is. It was for me, for most of my life! Then to add on how to lose weight without exercise? Yes, of course, I wanted that but didn’t believe it to be possible.
I’m here to tell you today that it IS possible and I have an entire Facebook group full of people doing it right now. More on that later.
So let’s start with how to lose weight without exercise in 5 simple steps that you can start TODAY!
Yes, you heard that right, you don’t need to step foot inside a gym!
Now don’t get me wrong, exercise is important. Getting your heart rate up is incredibly important to the overall health of your heart and body…
But exercise is NOT the key to weight loss!
Have you ever found yourself hungrier and actually eating more on the days you’ve exercised?
I definitely have.
Why in the world did I ever think it was ok to drive through somewhere or go eat a big sloppy burger on the day I worked out is beyond me. I was literally sabotaging myself and the good work I did that day.
I would literally think to myself “oh this is ok I burned a ton of calories today, I can afford to eat this.”
Plus, I was flat out huuuuungry!
Friend, I was willing to do the work. I was willing to spend 5-6 days in the gym taking ALLLL the classes! Spin, Step, Weight Lifting, and more!
I even did 4 triathlons… not for any other reason than to lose weight. “What is the most extreme thing I can do to lose this weight?”
I’m telling you right now you don’t NEED to get extreme to get the scale moving in the right direction. You just need a plan.
How to lose weight without exercise in 5 simple steps.
STEP 1: STEPS
Wait! I thought you just said we didn’t need to exercise? That’s right, you do NOT need to exercise… but I never said the pounds would melt off by sitting on the couch.
You do NOT need to exercise but you do need to move. You probably already know this. “Hitting my steps” is all the rage. Everyone talks about it, everyone posts it, everyone tracks it. (more on tracking in step 3)
Why? Because it’s important. You have to move.
Not sure how?
You have to know where you are. If you don’t already have a good pedometer then definitely get one.
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GOAL: 10,000 IS NOT THE GOAL… right away. Chill.
- Day 1: just live your normal life with your normal movement. This is to find out what your “norm” step count is.
- Day 2-14: do whatever you can to increase your daily steps by 1,000.
- Day 14-28: increase your daily count by another 1,000 steps per day.
- On and on until you are rocking 10,0000 a day.
HOW:
- Take the stairs instead of elevator
- Park your car further away from the door
- When you are done shopping, take an extra lap around the entire store before checking out
- Find a walking video
- Take a buddy walk before/after dinner with a friend, neighbor, or your family
- Hit the mall
There are soooo many ways to increase your step count, you just have to want to.
STEP 2: WATER
Water is vitally important to not only weight loss but your overall health. It helps your organs stay hydrated and function properly. It is a must.
Watch this video for 5 easy ways to increase your water intake each day.
Let’s start with how much.
We’ve all heard (8) 8 oz glasses of water per day or in other words 64 ozs. Please know, friend, that is the MINIMUM you should be taking in each day. Yes, minimum.
- MINIMUM: 64 ozs.
- OPTIMAL: half of your body weight in ounces.
You heard that right. Take your weight and divide it in half. That’s how much water you should be drinking each day.
I know that sounds like a lot but I’m telling you it will change your life.
Not a fan? The biggest reasons for resistance are:
- Don’t like the taste of water
- Water is boring
- Have no idea HOW to drink that much in a single day
Let’s cover the taste and excitement factor real quick.
There are some that LOVE the taste of water and cannot wait to drink it straight. There are others that just can’t do it. Thank goodness for options and alternatives.
These super cool twist tubes that are loaded with natural flavor and vitamins and definitely worth the try!
From Strawberry Kiwi for 1000 mg of Vitamin C for immunity support to Mango Citrus for an antioxidant boost to Raspberry for 1500 mg of Glucosamine for joint support. No artificial colors, flavors, or sweeteners.
These brand new Kombucha drink sticks just hit the market and are amazing!
Happy gut, happy you. This on-the-go, kombucha-style powder drink mix contains vitamin B6, vitamin B12, apple cider vinegar and 500M CFU of probiotic blend to give your gut the good bugs to help keep you feeling great. And, it does it without artificial colors, flavors, or sweeteners.
Now that we’ve overcome the taste issue… let’s talk about how.
You have to have a plan. Don’t leave this important step up to chance… it won’t work out.
TIP: EARLIER THE BETTER
Drink as much as you can in the morning and early afternoon. That way your body can flush during the afternoon and evening and won’t mess with your sleep.
No one wants to get up 5 times a night to go to the bathroom!
TIP: A WATER BOTTLE THAT WORKS
What do I mean by that?
Get a water bottle that will help you stay on track, keep you motivated but is also the size that works for you.
My 15-year-old son walks around with a gallon milk jug filled with water because that’s what he likes to do. You will NEVER see me doing that. Why? Because lugging around a gallon milk jug and a toddler just don’t mix.
I need something that’s easily portable but also fits in my cup holder in my car. Why? Because I’m in my car A LOT!
With a 15, 13, 10, and 3 year old I am on the go all of the time. A gallon milk jug is a recipe for frustration and disaster.
So choose something that works for you.
Here are some simple options:
24 oz container
Gallon with time goals
32 oz with time goals
STEP 3: TRACK
You can’t change what you don’t know.
You MUST know what you are eating and drinking and how much you are moving each day.
The problem for most of us is that we overestimate how much we move and underestimate how much we eat.
TIP: FOOD SCALE
You have to know exactly how much you are taking in.
Here’s an inexpensive Food Scale option
TIP: TRACKING SYSTEM
Either a tracking app, an Excel spreadsheet, or a good ole fashioned notebook, again, whatever fits into your life is important. What you will use consistently is key.
Be sure to grab the FREE Food Tracker here!
As far as a tracking app My Fitness Pal works great as long as you work with it. In other words, you must log every.single.thing you eat and drink.
- Yes that handful of chips, log it.
- That sweet iced tea, log it.
- The glass of wine with dinner, log it.
- That handful of almonds, yup, you know… log it.
The devil is in the details.
Tracking everything will tell you so so so much.
My advice is to take 7 days to track your normal eating and drinking habits. This is usually all it will take to open your eyes to what reality is and what needs to be changed.
The next step would be to start PRE TRACKING, meaning pre-planning your days. At night before bed, you will find me planning my meals in my tracking app.
I believe proper preparation prevents poor performance.
I want to be as prepared as possible which for me means knowing exactly what my day holds in every sense when my feet hit the ground in the morning. This includes my food.
I play around with different food options and agree upon a menu of food based on whether it fits in my goal numbers. In the morning all I have to do is look at my app and I can see what is for breakfast, lunch, dinner, and snacks.
The more you can automate, the better! Don’t get caught starving without a plan… that’s when poor decision making usually kicks in.
STEP 4: SLEEP
Sleep is so important. There are many studies that show direct links between poor sleeping habits and weight gain.
What I have found is when I am getting good night’s sleep I’m not as cranky or hungry. What I have also found is when I am only getting a few hours of sleep the opposite is true.
TIP: EARLY TO BED
If I get to bed at a decent hour this helps me not snack late night. We shouldn’t be eating past 8 PM which is easy if you’re going to bed at 10 PM, but difficult if you’re going to bed at midnight or 1 AM.
TIP: 7-9 HOURS
Having trouble sleeping?
I posted a poll inside my “Real Life Mo” private Facebook group. I wanted to hear from my members what the biggest lifestyle challenges they were facing.
Guess what the #1 issue was?
Yup… SLEEP!
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STEP 5: STRESS
Trying to lose weight while constantly stressed is like trying to run a marathon while giving someone a piggy back ride.
Now this post is about how to lose weight without exercise so no need for a marathon. However, if you are feeling stressed then you need to be proactive about it! You need to find ways to battle stress and anxiety from the inside out!
You don’t need to be a victim to it… take a stand and start fighting. You weren’t meant to live a life like that.
And trust me, you are not alone. That poll I posted inside my Facebook group, guess what the #2 issue was?
Yes, friend… STRESS!
I wrote an entire blog post dedicated to this topic. In it I include 16 ways to battle stress and anxiety.
From:
- foods to eat and stay away from
- vitamins and supplements to drink
- what drinks to enjoy, and which to stay away from
- what mental and emotional activities to do
- and more!
I’ve also included these 16 tips in your “How to lose weight without exercise in 5 simple steps” guide here.
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So there you have it, how to lose weight without exercise in 5 simple steps. The best part about these 5 things is that you can start them today!
Grab your FREE 5-page guide to help you get started and smash your health and weight loss goals!
GOT 10-DAYS?
Imagine if you could:
- Lose 10+ pounds in just 10 days
- Get rid of that belly bloat
- No longer deal with a poorly functioning digestive system
- Have the pep and energy you need to rock each day
- Break the Sugar Addiction
- Have an expert to coach and guide you through each step
- Join a private community of people to do this together
Check out the 10-Day Detox Here!
GOT 28-DAYS?
If you are looking for a challenge… I’ve got one for you! Over 300 people have taken this challenge and it continues to prove successful over and over and over.
A step-by-step program designed to put you on the first steps and take you from where you are to where you want to be!
Check out the 28-Day Challenge Here!
Tell me your thoughts in the comments section below… I’d love to hear them!
Here’s to your health ~
