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7 Easy Tips on How to Lose Weight Without Exercise in 2022

Christian Pinedo


Stuck inside becuase of the coronavirus? 

Don’t want to workout and rather just learn some easy tips on how to lose weight without exercise? 

You’ve come to the right place.

These 7 tips are easy to do and don’t require much work (save 1).

If you’d rather watch the video version, you can do so below, but if not, read on.

7 Easy Tips on How to Lose Weight Without Exercise

Tip #1: Eat More Protein

Protein is one of the 3 main macronutrients and it is the most filling of the 3 (protein, fats, and carbs). 

Naturally, by eating more protein, you will feel more satiated and thus, less likely to eat more because of that.

I don’t know if you ever tried to eat 8-10 oz of chicken breast in one sitting before, but you definitely feel full (or at least somewhat) afterward.

Some of the best protein sources are:

  • Chicken Breast
  • Ground Beef
  • Ground Turkey
  • Eggs & Egg Whites
  • Flank Steak (or just Steak)
  • Protein Powder & Bars (although not as filling)
  • Greek Yogurt

Again, the more protein you eat throughout the day, the fuller you will feel. 

Nice little way to lose weight without exercising.

Note: I recommend a 40 40 20 macro split to get more protien in your diet.

Tip #2: Track Your Macros and Calories CLOSELY

Tracking your macros, of IIFYM (If it fits your macros), is way more important than ever before because you are NOT exercising.

You have to be, perhaps, more strict with this than before.

None of these tips are going to work if you don’t get this right.

To do this, first:

Step 1: Multiply your bodyweight (in lbs) by 13 or 14

Ex: 200 lbs x 13 = 2600 calories to maintain your current weight.

Choose 13 if you’re planning on sitting all day and binging shows on Netflix (nothing wrong with that).

Choose 14 if you’re not planning on sitting all day but also not going to be moving around as much.

Whatever number you get:

Step 2: Multiply the number you get by .75 

Ex: 2600 x .75 = 1950 calories

That is roughly the number of calories you should eat every day to lose weight WITHOUT exercise.

These may seem low, but that is because you are basically beyond sedentary now.

It’s a starting point and not an exact number, although you should stick to this number for the first two weeks and adjust as needed.

The next thing to do is to divide these up into macros for cutting and start tracking them every day.

You can do this with an app like MyFitnessPal.

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I have an entire book dedicated on how to lose weight without giving up your favorite foods, by tracking your macros:

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Again, this is very important because you will not be doing much, if any, activity. 

If you want to learn more, check it out below.

Tip #3: Drink Tons of Water

Drink 1-2 gallons every day. 

Drink some between bites while eating as this will make you even fuller.

Match this up with Tip #1 of eat more protein, and you will feel that much fuller.

Tip #4: Practice Intermittent Fasting

This tip has been a game-changer for me.

I’ve been practicing intermittent fasting for the past 5+ years.

It’s essentially where you don’t eat anything for the first 4-6 hours after waking up.

During this time, you drink sparkling water, tea, or black coffee to naturally suppress your appetite without even lifting a finger.

During those 4-6 hours of mini-fasting, make sure to NOT:

  • Stare at the clock
  • Be unproductive

Do the exact OPPOSITE and the time will fly by.

Once the 4-6 hours are over, break your fast with a medium sized meal and then continue eating normally as you would.

This may seem like a tough task at first, but I promise you it is well worth it.

Many celebrities (i.e., Hugh Jackman, Terry Crews, Beyonce)  and thousands of others swear by it.

Definitely give it a shot.

Tip #5: Out of Sight, Out of Mind

Store unhealthy, junk food out of sight.

As the saying goes, out of sight out of mind.

For example, my roommate bought Oreos and other snacks (i.e. chips).

She put them on top of the fridge and I go to the fridge about 3-5 times a day to cook.

They were always in plain view and I would always end up snacking on “just one” oreo or handful of chips.

These “just one’s” add up and can make a difference. 

So, I put them in the pantry (across the kitchen) where I rarely go or just don’t go as often and I maybe snack on one a couple times a week.

It’s not perfect, but it helps!

So try this out and see how you do with it.

Tip #6: Sleep Well & Avoid Stressful Situation (if possible)

I don’t think I have to tell you how important sleep is for your health.

It’s even more important when it comes to weight loss.

Not getting enough sleep can lead to stressful situations.

Stress can lead to weight gain or even signaling your body to hold onto that stubborn weight.

Look, I know we’re all living in stressful times right now, but the best thing you can do is to try to minimize that stress if you’re looking to lose weight without exercise.

Get more sleep and avoid stressful situations and you will see those pounds come off (given that you’re in a calorie deficit :D)

Tip #7: Don’t Drink Your Calories

Please do not drink your calories.

Drinking things like:

  • Beer
  • Wine
  • Sodas
  • Sugary Drinks
  • Etc.

is the quickest way to gain weight.

Without even knowing it, you can drink 1000 calories!

Instead drink things like:

  • Diet Soda
  • Water (Tip #3!)
  • Sparkling
  • Tea
  • Coffee

It will help out tremendously.

I’m not saying you can never have beer or wine again, but just make sure you’re at least aware of the calories.

Remember, you should be tracking your calories and macros closely, so don’t forget those calories and you should be fine.

I hope these tips help you on your weight loss journey.

Let me know if you have any questions and remember to share this article with friends!

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Christian Pinedo

Hey there, Christian here. I'm a former fat guy who just wants to help you succeed in your fitness journey. I share my own experiences and experiments right here on this site. Let me know how I can be of help by leaving a comment below. If you want to learn more about my 50 lb weight loss journey, click here.

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