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How to lose weight without gym or diet?

Updated: Jun 21, 2021

Sticking to a diet and exercise plan can be difficult.

Trust me I know, I have always been so up and down with my weight but below i will give you some tips on how to lose weight without dieting or hitting the gym!

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

1. Chew Thoroughly and Slow Down

Your brain needs time to process that you've had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness, and smaller portion sizes

How quickly you finish your meals may also affect your weight.

A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters


Fast eaters are also much more likely to be obese.

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.


Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2. Use Smaller Plates for Unhealthy Foods

The typical food plate is larger today than it was a few decades ago.

This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.

On the other hand, a bigger plate can make a serving look smaller, causing you to add more food

You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.


Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories

This may be because protein affects several hormones that play a role in hunger and fullness

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.


Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase cravings, causing you to eat more.

Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you're hungry.

On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.


If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

5. Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before a meal. Try and aim for 6 - 8 glasses a day, this will definitely keep you on track.


Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

6. Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially at restaurants.

Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity.

Serving yourself just a little less might help you eat significantly fewer calories. And you probably won't even notice the difference.


Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

7. Eat Without Electronic Distractions

Paying attention to what you eat may help you consume fewer calories.

People who eat while they're watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.

If you regularly eat meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.


People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

8. Sleep Well and Avoid Stress

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight. As i spoke about in my previous blog, quarantine has really increased peoples stress and anxiety levels, (check out my how to avoid overeating during lockdown blog)

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin.

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.


Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages like coke, fanta, 7up, Calypso, Fruit Punch have been associated with an increased risk of many diseases.

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar

Healthy beverages to drink instead include water, coffee and green tea.


Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.

Here are some additional MSLFIT tips to keep off that weight.

  • Make the most of nice weather in the mornings, wrap up in your best coat, get some fresh air and walk to work! Not only will you be exercising, it saves having to deal with grumpy commuters, you can save some pennies AND it will wake you up, make you feel more positive and ready for the day!

  • Cleaning the house is a blessing in disguise.. change that negativity ‘this is effort’ mindset, to one which says ‘cleaning = calories burned’ then it's a win-win form all angles! Thank me later 😉

  • Park your car further away, so you walk that little bit longer.

  • Take the stairs instead of the elevator (ESPECIALLY ON THE LONDON UNDERGROUND!)

  • Walk to the corner shop instead of driving!

  • Increase the speed that you walk from shop to shop in town

  • On the phone? Get up and walk around when chatting with your friends

  • Wash up, instead of using the dishwasher!

  • Go on a 10-minute walk on your lunch break, this will clear your head and refresh your mind

  • Find a place with good music, sit, and vibe, you will be surprised by how much your body will move🙌🏽🎶

The Bottom Line

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, it’s probably best not to try all these things at once.

Seriously you will be amazed by how many calories you can burn from just doing that little bit extra in your day-to-day life (I’m talking hundreds), and you won’t even realize you are exercising.

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