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5 Quick Tips To Help You Lose Weight Without ‘Exercising’ Says Trainer – Eat This, Not That

Most people usually have a few pounds that they would like to lose. The problem is that many people don’t have the desire or the time to train. We understand that life is busy, and between working, making time for family and loved ones, and completing household chores, your time is truly valuable. So, here we are with some tips on how you can easily lose weight without “exercise”. Ditch the typical exercise route and opt for some (or all!) of these alternatives.

Eat this, not that! reached out to Tim Liu, CSCS, an online fitness and nutrition coach. Liu explains the importance of daily physical activity. “You want to be as active as possible to maximize your NEAT and calorie burn. It makes a big difference even if you’re already starting your training for the day,” he tells us. That being said, he shares some great suggestions that you may be aware of for starting a no-exercise weight loss plan.

Read on to learn more about these quick tips to help you lose weight without exercising. And then check out The 6 Best Exercises for Strong, Toned Arms in 2022, Trainer Says.


First, Liu recommends walking more. Taking a few steps is a great way to burn unwanted calories. According Mayo Clinicjust 30 minutes of brisk walking incorporated into your daily routine can ignite 150 extra calories. Keep in mind that the faster you move and the more steps you take, the more calories you will burn.

Make a conscious effort to park further than necessary wherever you go, and make a habit of taking the stairs instead of the elevator. Walk through every supermarket aisle even when you don’t need something in every category. You’ll be surprised how quickly the steps add up!

Related: 3 Quick Ways To Burn Calories Without ‘Exercise’ Says Trainer

woman play with lab in park, lose weight without exercise

Try to increase your movement each day. It has been proven that maintaining weight requires be physically active. Not to mention that engaging in healthy activity lowers your risk of many chronic diseases, including diabetes, stroke, heart attack, certain types of cancer, and cardiovascular disease. It will also reduce high blood pressure, arthritis pain, anxiety, depression, risk of osteoporosis and much more.

Get creative while spending time doing chores and lawn work. Consider mowing your own lawn or taking your dog around the block or to the park more often. Make multiple trips to put clean laundry away rather than putting everything in a hamper. Plan a bike ride with a friend or neighbor to catch up. The possibilities are truly endless.

man tracks food on smartphone app, lose weight without exercising

If your goal is to lose weight without exercise, Liu tells us that tracking your food intake is extremely helpful. There are many affordable and easy-to-use smartphone apps that can be helpful. In reality, a study conducted at Duke University shows that overweight people who monitored their daily food intake through a smartphone app significantly reduced their weight. There are so many helpful options available, and they have truly changed the weight control process for so many people. They are affordable and, in some cases, free! What’s better than that?

Related: The #1 Bodyweight Workout to Shrink Your Waistline After 40

holding a reusable water bottle

Liu cannot stress enough the importance of to drink a lot of water. First of all, your body needs water, and it doesn’t contain cholesterol or fat. So drink! It’s something natural that you can sip that won’t add any calories. Meaningless calories will certainly hinder your end game of shedding a few pounds. Drinking water can make you feel full, which can prevent you from eating more.

older couple playing a game of pickleball, losing weight without exercising

There are other non-traditional types of exercise that can help you lose weight while having fun. Liu recommends hiking, jumping rope, and even considering participating in local charity events where you can be active and help your community. Consider joining a local kickball league or learn to play pickleball. Plogging is something that can benefit your neighborhood and your city, consider starting your own group!

Not only are all of these choices a great way to pass time and stay in shape, but they’re also very social options.

Alexa Mellardo

Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and bringing readers compelling stories about fitness, wellness and self-care. Read more