5 simple ways you can lose weight without exercising

 5 simple ways you can lose weight without exercising

Looking to drop a few pounds? Losing weight is about so much more than looking a certain way or finally fitting into your favorite pair of jeans again — it’s about feeling great for all of the things you love to do. While regular exercise is a proven component for staying healthy and setting fitness goals can serve as helpful motivation when working to lose weight, there are a handful of small changes you can make to lose weight without hitting the gym hard.

Adopt some of these healthy habits for improved energy and yes, even weight loss, without working out.

1. Focus on hydration first.

Keeping your body hydrated is essential for good health, and drinking enough water can help you lose weight. In fact, science says you might actually be thirsty, so challenge yourself to drink water before reaching for a salty snack.

When you don't drink enough water, your body can confuse hunger with thirst. This is why "upping the water intake can have a huge impact on how much you eat during the day," registered dietitian-nutritionist Lisa Moskovitz previously told INSIDER.

You’ll have an easier time forming a healthy hydration habit if you keep a water bottle nearby during the day and train yourself to swap extra cups of coffee, tea, juices, and carbonated drinks for water.

  2. Reach for water-rich foods.

Another way to keep your body hydrated and drop some weight without adding exercise to your routine is by eating more water-rich foods, such as citrus fruits, melons, cucumber, and celery.

Barbara Rolls, director of Pennsylvania State University's Laboratory for the Study of Human Ingestive Behavior told Very Well Fit, "Water bound into food takes longer to exit the stomach, there's more swallowing, and because the portions can appear large, there are visual cues as well that affect satiety, or satisfaction."

Get creative by adding berries to your breakfast, swapping a starchy snack for a green smoothie, and rounding out your favorite dinners with hydration-helping foods. An added bonus, you’ll likely incorporate additional fiber into your diet, helping you feel full longer and aiding your digestion while you work toward your weight loss goal.

 3. Make sure you're not using too much oil when cooking.

While there are benefits to certain oils like olive oil or coconut oil, it's important to not ignore that they are still caloric. 

"Just because olive oil is much healthier than soybean oil, it doesn't mean that you can just liberally use oils," registered dietitian-nutritionist Whitney Stuart previously told INSIDER, pointing out that it's easy to add hundreds of calories a day just from using too much oil.

  4. Set — and stick with —a sleep schedule.

A 2004 study done by the Public Library of Science found that when participants went from getting eight hours of sleep to five hours of sleep, their ghrelin levels raised by 15%. Ghrelin has a direct relation to our cravings for sugar and simple carbs. Instead of getting energy from an unhealthy source like bread or candy, ditch unnecessary calories and sugar by ensuring you already feel energized.

For optimum sleep, power down devices an hour before bed, keep your sleep zone free of electronics and pay attention to your Circadian rhythms. Going to sleep and waking up at the same time every day will help you stick with a routine while setting you up for weight loss success.

5. Incorporate more natural movement.

You don’t need to dedicate huge blocks of time to work out or head to a boot camp class you hate to lose weight; in fact, you can drop a few pounds by adding more natural movement to your daily routine. Up your step count by taking a stroll at lunch or starting your commute a few stops later so you can walk more, use an exercise ball in place of your desk chair, work at a standing desk, take the stairs instead of the elevator, or intentionally take timed breaks to move around for a few minutes at a time. These changes might feel minimal at first but they’ll make a difference.