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5 Quick Tips To Help You Lose Weight Without "Exercising," Trainer Says

Get started on this non-exercise weight loss plan.

Most people typically have a few pounds they'd love to lose. The problem is that many individuals don't have the desire or time to work out. We get it—life is busy, and between working, making time for family and loved ones, and getting chores done, your time is truly precious. So, we're here with some tips on how you can easily lose weight without "exercising." Ditch the typical exercise route, and opt for some (or all!) of these alternatives.

Eat This, Not That! reached out to Tim Liu, C.S.C.S., an online fitness and nutrition coach. Liu explains the importance of getting in daily physical activity. "You want to be as active as possible in order to maximize your NEAT and calorie burn. It makes a big difference even if you're already getting in your workout for the day," he tells us. That being said, he shares some great suggestions that you can be conscious of to get started on a non-exercise weight loss plan.

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

Walk wherever and whenever you can

woman carrying groceries outside

First off, Liu recommends walking more. Getting in some steps is a great way to burn up unwanted calories. According to Mayo Clinic, just 30 minutes of a brisk walk weaved into your routine each day can torch around 150 extra calories. Keep in mind that the faster you move and the more steps you take, the greater the number of calories you will burn off.

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

Related: 3 Quick Ways To Burn Calories Without "Exercising," Trainer Says

Increase your normal daily activity

woman plays with lab in park, lose weight without exercising

Try to increase your movement every single day. It's been proven that keeping weight down requires being physically active. Not to mention, getting in healthy activity decreases your risk for so many chronic conditions, including diabetes, stroke, heart attack, some types of cancer, and cardiovascular disease. It also will lower high blood pressure, arthritis pain, anxiety, depression, the risk of osteoporosis, and so much more.

Be creative while spending time doing household chores and lawn work. Consider cutting your own grass or taking your dog around the block or to the park more often. Make several trips putting clean laundry away rather than packing it all in a basket. Plan a bike ride with a friend or neighbor to catch up. The possibilities are truly endless.

Track your food intake—it's easy!

man tracks food on smartphone app, lose weight without exercising

If your goal is to lose weight without exercising, Liu tells us that tracking your food consumption is extremely helpful. There are lots of affordable, easy-to-use smartphone apps that can come in handy. In fact, a study performed at Duke University shows that overweight individuals who kept track of their daily food intake by means of a smartphone app reduced their weight significantly. There are so many helpful options available, and they have truly altered the process of weight control 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

Drink plenty of H2O

holding reusable water bottle

Liu cannot stress enough the importance of drinking plenty of water. First off, your body requires water—and it has no cholesterol or fat. So drink up! It's something natural that you can sip that will add zero calories. Meaningless calories will definitely hamper your end game of losing a few pounds. Drinking water can give you a sense of feeling full, potentially preventing you from eating extra.

Kick up your routine

older couple playing a game of pickleball, lose 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 charitable events where you can be active and help your community. Look into joining a local kickball league, or learn how to play pickleball. Plogging is something that can benefit your neighborhood and town, think about starting your own group!

Not only are all of these choices a great way to spend time and stay in shape, but they are very social options as well.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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