Although almost every specialist out there will tell you that if you want to lose weight, you have to combine exercise and a diet plan, not everyone has the time or the opportunity to exercise. And this leads us to the question: how to lose weight fast without exercise? Surprisingly, there are many ways you can do this and it primarily depends on your calorie and liquid intake.

In this article, we’ll cover the question of what’s the difference between mass and weight and then offer a few proven ways for how to lose weight without exercise so that you can start your journey to losing fat and getting in better shape. So, without further ado, let’s get started.

What is the difference between mass and weight?

Now, it might seem that we’re about to launch into a scientific discussion about the difference between mass and weight. But it’s actually pretty straightforward. When it comes to mass, it’s all the matter that a particular body contains.

This, in essence, is your external physical size. However, when it comes to weight, it’s about how much gravitational force is acting on the body’s mass. In short, although the two may seem quite similar, there is a difference.

For example, if you take a bird that weighs 250 grammes, that bird’s weight is 250 grammes. But that bird can be either big in size or small. So, sometimes, the size and the weight do not correspond to each other.

How to lose weight fast without exercise

Having covered the scientific part and gotten it out of the way, it’s now time to look at how to lose weight without exercise. Many people already know that losing weight is a matter of how many calories are burned and how many are consumed.

The equation is quite simple: the more calories you burn as opposed to consume, the more weight you will lose. And a big part of calories relates to the food and drinks which you consume. This is why many people ask what foods make you lose weight because they know that ultimately, the journey to weight loss involves paying as much attention to the food you eat as it relates to exercise.

But since exercise falls outside the scope of this discussion, our main focus will be on foods and drinks which you should and shouldn’t consume if you are wondering how to lose weight quickly.

1. Watch what you drink (a.k.a. avoid calorie-rich drinks)

Many people ask what to eat to lose weight. But the question can be turned around and posed as “what should I drink to lose weight?” first. Perhaps more importantly is asking what shouldn’t I drink in order to lose weight. And we’ve got the answers. You probably already know that sugary drinks such as sodas, iced teas, lemonades and energy drinks contain a lot of sugar.

In fact, a standard can of soda contains 39 grammes of sugar. Instinctively, this should send alarm bells ringing in your head as you know that sugar reduction should be on your priority list. This necessarily means avoiding such drinks altogether and substituting them with others including water, seltzers, diet drinks and other calorie-free options. We’ll talk about water and its importance for weight loss a bit further on. So, hang tight. There’s more to come.

2. Manage and control the sizes of your portions

You may have watched some French films where people are enjoying a meal on a small plate. There’s a good reason for this. It’s called portion control. It may seem surprising and even counterintuitive but we don’t actually need that much food to get all the energy we need for our bodies.

This is why measuring out your portion sizes and using smaller plates and bowls can help you control your meal and food intake better. A rule of thumb goes like this: aim for approximately ½ a cup of carbohydrates, a palm-sized portion of proteins, lots of vegetables, and a thumb-sized serving of healthy fats (e.g. olive oil).

3. Go wild with your fibre intake

Another important answer to the question how to lose weight is by boosting your fibre intake. What is fibre and in which foods can you find it? Here are the answers. In short, fibre is a non-digestible portion of certain carbohydrates. As for where you can find it, it is present in vegetables, fruits, beans and whole grains.

The beauty of fibre is that it keeps you fuller for longer, keeping feelings of hunger at bay. It’s therefore not only great for shedding weight but for keeping it off as well. One way to introduce fibre into your diet is to substitute refined carbohydrates such as white flour for whole grains and vegetables.

4. Get good doses of lean protein

Consuming lean protein is another important way to answer the question how can I lose weight fast. Firstly, since it is lean, it has very little fats, which your body may store for later. Secondly, lean proteins keep you full for longer, eliminating your need to snack on something too often. Remember what we said earlier, the fewer calories consumed the better in your weight loss journey. But lean proteins also don’t contribute to you losing out on muscle mass. Therefore, with lean proteins, you have a double win.

Examples of lean proteins include chicken breasts, lean ground turkey, lean cuts of pork or beef, fish and tofu. Other alternatives that may be considered high-protein meat substitutes include low-fat cheese, cottage cheese, eggs and egg whites.

5. It’s okay to consume healthy fats in moderation

Many people who pursue special diets are quite hesitant to include any fats in their diet. But this is often an erroneous way to think and eat. The good news about healthy fats is that not only do they keep you fuller for longer but they also have important health benefits for your body.

If you want to know which healthy fats you should consume, the answer lies in avocado, olive oil, nuts, nut butters, seeds and fatty fish.

6. Explore the benefits of eating eggs for breakfast

Because eggs are so filling, they give you more energy for the rest of the day and what better way to start the day on the right foot than with a good breakfast? In fact, there are studies that show that by simply substituting your typical breakfast with eggs, you can also end up losing weight. Not to mention that eggs are one of the healthiest foods around. While they sometimes get a bad reputation for raising cholesterol, they don’t actually contain bad cholesterol or lead to heart disease.

7. Another breakfast option: fruit and vegetables

If eggs aren’t your thing, don’t worry. You can always substitute them for fruit and vegetables. These foods generally contain more water than other food groups and contain fewer calories. This means that you can add spinach to your smoothie, a slice of tomato to your avocado toast, or mushrooms to your scrambled eggs. It’s that simple.

8. Make an effort to cut your carbohydrate intake

If you are not into tricking your brain with smaller portion sizes, then completely altering what you eat can also help. In this case, we are talking about reducing your carbohydrate intake. Several studies have been conducted that people who eat fewer calories can lose weight without major effort. It’s also beneficial for lowering your insulin levels and can reduce bloating and the accumulation of water weight.

Some of the ways to do this are to reduce as much as possible the major sources of carbohydrates from your meals. This includes sugars, bread, pasta and potatoes.

9. Hydrate, hydrate and hydrate some more

Most of our bodies are made of water. Actually, so is most of the earth that we live on. Water is an essential part of humans’ survival and we cannot live without it for very long. But apart from it being a necessity, it can also be a partner to your weight loss plan. By staying as hydrated as possible and consuming as much water as you can, you will start to feel fuller even though you haven’t consumed any calories and you will feel less hungry and be less tempted to eat more. Do so especially before meals and you’ll see great results.

10. Don’t underestimate the power of a good night’s sleep

Wondering what sleep has to do with anything? Quite a lot, actually. This is because sleep can have a big impact on your ability to lose weight. Why? Because poor sleep can basically negate your weight loss efforts through boosting hunger-stimulating hormones. Getting a good night’s rest is therefore not only recommended for more energy the next day but it’s also great for losing weight.

11. Out of sight, out of mind

Say that you are wondering how to lose weight fast in 2 weeks. We’ve already spoken about calorie intake. But you can take this one step further and simply not bring any calorie-rich foods and drinks into your home. Stashing them away for a midnight snack is only going to affect your metabolism and confuse your body. This is something you may want to avoid. Instead, if you do feel like snacks, consider getting healthy alternatives that won’t have you piling those calories on again.

12. Slow and steady wins the race

There is scientific research that states that if you are thirsty and drink water, it takes around 20 minutes for your body to register that the water is actually in your system. The same is true for food consumption. Since it takes your brain a while to figure out that your stomach is full, it’s important to eat slowly so that you don’t overstuff yourself and give your brain enough time to register that your tummy is actually full.

13. It’s about mindfulness, not mindlessness

It may be tempting to grab a couple of snacks and sit in front of the TV to binge-watch your favourite series. But this isn’t good for you or your weight loss plans because it means that you are eating mindlessly and filling your body to the brim without even realising it. This is why you should practice mindful eating and possibly consider eating at the dining room or kitchen table while making it your only place to consume food. Distractions can really affect how many calories you should eat daily to lose weight and this is why they are best avoided altogether, if possible.

14. Try to eat at home more and out less

We’re bringing in more research in terms of how much weight can you lose in a month. If this is your goal, you will lose as much as you put in. If you put in your body high-calorie, fast foods instead of healthy home-made meals, the chances of losing weight are much slimmer. At home, you have much more control over the ingredients that you prepare your food with and this means you can better control the number of calories you intake.

15. Put it down on paper

Just like creating a household budget and monitoring your income and expenses is a great way to stay on top of your finances, so is creating a sort of budget or inventory for your stomach. Keeping a journal or taking notes about the foods you consume will help you see where you can cut down on unnecessary foods and where you can positively balance your food intake with healthier options. Of course, with advances in technology, you don’t have to do it the old-fashioned way and write it on paper. There are many apps you can use to help you plan better.

16. Give yourself a break

There is no point in asking how many calories should I eat to lose weight if you will end up breaking your dedication and commitment to weight loss. This means you need to be prepared for some emotional eating from time to time. In fact, it’s okay to eat a sweet treat occasionally as this will help you prevent experiencing the yo-yo effect of eating healthily and then binge eating all the junk food possible, putting your body in a state of limbo and confusion.

17. Create a long-term eating plan

If you are committed to your weight loss goals, then consider creating a long-term eating plan. By putting this down on paper, you immediately see what is achievable and what isn’t. It’s also a great way of helping you feel good about yourself when you actually stick to most of your plan as you show that you have the determination to continue. Consider weighing yourself regularly to monitor your progress and to boost your self-confidence when it comes to sticking to your weight loss aims.

18. Eat consistently three times a day

If you are a sporadic eater and eat whenever the mood strikes, consider changing up your habits a bit so that you end up eating three solid and healthy meals per day instead. This regime that you will give your body will also enable you to metabolise food faster and better.

19. Monitor your drinks as well

There is also something to be said about your drinks consumption. Yes, we mentioned that you should stay away from sugary drinks but what about coffee and alcohol? We recommend that you try drinking your coffee black with no sugar or with healthy sugar substitutes and that you limit your alcohol intake because it also contains a lot of unhealthy sugars.

20. Consider getting some extra help

And finally, if you want to speed up your weight loss process, you can always try fat burners and weight loss accelerators such as Ozempic, Saxenda and Rybelsus (Semaglutide). These can really enhance all of your efforts to lose weight that much faster and give your body the ability to shed fat and consume more energy that you put into it for a healthier, stronger and leaner you.

Concluding remarks

Many people have questions such as how long does it take to lose weight, how many calories to lose weight or how much weight can you lose in a week? The answer may surprise you because instead of counting calories to lose weight fast, you should ultimately be monitoring your food and drink intake and supplementing this with effective weight-loss products.

Luckily, many of these weight-loss products can be purchased online from the comfort and convenience of your home enabling you to embark on your journey to a healthier and more sculpted you.