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How To Lose Weight Without Exercise or Diet (25 Hacks)

Last Updated on September 4, 2019 by Femniqe

how to lose weight without exercise or diet

Let’s not sugarcoat the fact that sticking to a workout or diet plan can be difficult for some people.

You would be surprise how just making some simple changes in your daily lifestyle can actually help you lose weight.

You can shed pounds without crash dieting or doing intense workouts.

You’re about to learn 25 hacks on how to lose weight without exercise or diet.

1. You have to get enough sleep

This is one of the most  underestimated weight loss hacks. The key to losing weight and preventing weight gain is making sure that you get enough sleep at night time.

This is because we end up eating more when we are sleep deprived. One of the fastest way to gain weight is to eat right before going to your bed.

A study done on a few participant found that those who only got four hours of sleep ended up eating more than 300 calories than those who were well rested.

So make it a point of your duty to get at least 6 to 7 hours of sleep at nights, your body needs it.

2. Start drinking some green tea

green tea

Water is definitely not the only metabolism booster. Many studies have shown that if you drink green tea it can boost your metabolism to help you burn more calories.

It’s best if you drink it at least 1 to 2 times daily for maximum results. Let’s not forget also that green tea has some great antioxidant power so make sure that you drink it daily.

3. Slow down and chew your food properly

Yes some foods taste so good that you just want to get it all down in your stomach as soon as it touches your taste buds but your brain needs more time to process what you have just eaten.

Whenever you chew your food properly it decreases the likelihood of you overeating and you’ll feel  fuller while consuming smaller proportions.

Now if you finish your meals very quickly it will affect your weight. A research was done where fast eaters were found to more likely gain weight in comparison to those who chewed their foods properly.

Fast eaters are definitely more likely to become obese and this can result in other health problems such as indigestion and stomach pains.

So make sure that you slow down and chew your food.

4. Yes, you need to drink more water.


The thing is, if you’re not drinking water often then you’re missing out on tons of health benefits.

One special benefit of drinking water is that it’s good for reducing your waistline. Drinking cold water will boost your metabolism and as a result your body will work harder to warm to water which in turn burn more calories.

Drinking water regularly will keep your stomach full so you’re not snacking too often. Always bring a bottle of water with you.

5. Start eating MORE protein

Protein is one of the most powerful nutrients and it can affect your appetite in a positive way.  It increases the feeling of fullness, reducing hunger and it will help you to eat fewer calories.

If you eat a grain-based break fast then you might want to incorporate protein rich foods with it which can include protein sources such as eggs and lentils.

A research was done where overweight woman who had eggs for breakfast ended up eating fewer calories at lunch when compared to the other who had a grain-based breakfast.

Also it was found out that those who ate the protein rich base breakfast end up eating fewer calories for the rest of the day.

You don’t necessarily have to ditch your whole grain breakfast, just add in some protein. For example, if you’re eating oats you can simply add some low-fat milk, blueberries and almonds to add some extra protein power.

6. Stop skipping your meals


It’s a habit that many of us have. If you skip your meals you will end up over eating and snacking throughout the day. On top of that you are most likely to snack on the wrong type of foods.

Try your best to eat at the right times throughout the day. A good way to ensure this is to set your alarms for every 1-2 hours when you need to eat.

It’s good to have a reminder.

7. Get unhealthy foods out of your sight

They can be so very tempting and you can literally feel them calling to you when you’re hungry.

Unhealthy foods are designed to create an addiction and if you understand this then you will try your best to remove from your sight or home as soon as possible.

The thing about storing unhealthy foods is that when you see them it can trigger hunger and cravings which will cause you to eat more than you need and that will result in weight gain.

If you have that bag of potato chips lying around the house then you know what you have to do.

Do the right thing for your health.

8. Start eating fiber rich foods


When you eat fiber rich foods you will end up feeling fuller for longer.

Many studies have shown that a special kind of fiber call viscous fiber will help you in the weight loss.

It does a fantastic job at reducing food intake and increasing fullness.

The thing about viscous fiber it is that it forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients which will end up slowing down the emptying of the stomach.

Some of the best sources of fiber are whole grain products, oatmeal, brown rice, flaxseeds, oranges, asparagus, brussels sprouts and beans.

9. Practice a good portion control


Now, if you’re not on a diet, you have to be careful of how much you’re eating.

It’s good to watch the proportions that you eat throughout the day. It takes a few minutes for your brain to actually recognize that your stomach is full.

So get into the habit of knowing how much serving you need to fill your stomach moderately. When you do this it will prevent you from overeating and packing on unnecessary pounds.

10. Put down your phone when eating

You’re on Facebook, Snapchat, Instagram and you’re eating. That’s a very bad combination.

In this modern age we all suffer from this at some point. A Study revealed that people who eat while they’re watching TV, on their phones or playing computer games are more likely to lose track of how much food they’re consuming.

This will easily lead to overeating

If you’re not paying attention during your meal then you can end up consuming 25% more calories than you really need.

So if you are guilty of this habit then try your best to stop starting today as you will prevent yourself from eating those extra calories that can add up and have a huge impact on your weight in the long term.

11. Stop drinking sugary drinks


Sugar is one of the biggest block to weight loss today. If you’re really serious about losing weight without exercise or diet then you need to stop drinking sugary drinks.

Sugary drinks like sodas, syrups and sports drinks are all associated with an increased risk of many diseases that are plaguing the Western world.

If you’re not careful it’s very easy to take in huge amounts of sugar throughout the day by just consuming these type of drinks.

So for persons who are trying to lose weight, staying away from these beverages will help you reach your weight loss goals faster.

Instead of drinking sugary drinks, drink healthy beverages like green tea, coffee or just water.

This is the sacrifice you have to make to lose weight without exercise or diet, there’s no way around it.

Even if the bottle says “diet” soda stay away from it like a plague. Your lower belly and waistline will thank you for it.

13. keep healthy foods close

If you didn’t know, laziness plays a very big role in the food that you choose to eat, whether it’s bad or good.

A research was done and it was revealed that persons who sit closer to unhealthy foods are most likely to reach for it than walking to the kitchen for a healthy fruit.

In this modern age we’re all used to convenience and instant gratification but when it comes on to your health you need to put in all the extra effort. Always keep healthy foods placed strategically throughout your home.

13. Limit your intake of refined carbs

white bread

Refined carbs are the ones that have the most precious beneficial nutrients and fiber removed.

This process leaves nothing but unhealthy digestible carbs which can easily increase the risk of disease and overeating.

Some of the most common sources of refined carbs include pastries, cereals, pasta, packaged snacks, sweets and the biggest one of all, white bread.

Try to opt for multi-grain products instead as you can get the health benefit that it was intended for.

14. Start using smaller plates

A study done at Harvard discovered that when you use smaller plates it helps you to eat less as it changes how you see portion sizes.

People are most likely to fill their plates regardless of the size so they end up consuming way more calories.

So try to use smaller plates when eating your meals and this will help to prevent you from overeating.

15. Sit down when eating

You would be surprised at the amount of calories you will consume if you’re not paying attention, especially from tray-passed foods and buffets at parties or social settings.

Studies have shown that you are most likely to unconsciously eat more out of bigger containers and in social settings.

But if you sit down at the table you will be more careful and mindful of what you’re eating.

16. Let the salad be first


Typically salad comes with your meal and it’s best to eat it before you eat your meal.

The reason is because salad can be very filling and is a very healthy low-calorie option.

When you choose to eat the salad first it will give your brain a chance to catch up with your stomach and by the time you get to the meal it will realize that you aren’t as hungry as when you started your meal.

17. Avoid becoming too stressed

The more stress you are is the more likely you will consume more food which will result in weight gain.

A high stress lifestyle will lead to more consumption of unhealthy foods which will lead to a larger waist line and more belly fat.

You can combat stress with meditation and yoga. This will prevent you from turning to food for comfort that can lead to overeating.

18. Use whey protein

You can get enough protein from foods. However, for some people they don’t get enough protein in their daily diets. That’s why taking whey protein as a supplement is very effective to boost protein intake.

Replacing part of your calories with whey protein can result in weight loss while increasing the lean muscle mass.

Be careful however, when choosing your whey protein as some of them are packed with sugar and other unhealthy ingredients.

19. Try to avoid alcohol


This might be hard for some persons but it’s something that you have to consider if you want to lose weight without exercise or diet.

The thing is, if you want to keep your favorite meals from ending up in your thighs and belly then wash them down with water, not wine.

When you drink alcohol it slows down your metabolism by depressing the central nervous system.

The best liquid to wash down your food after eating is pure clean water.

20. Practice to brush your teeth after meals

When you floss or brush your teeth after eating it will limit your desire to snack or eat between meals.

As a result you will not feel like eating after brushing your teeth and not to mention the bad taste that it gives the food.

So try to make it a habit to brush or use a mouthwash after eating your meal and you will be less likely to grab an unnecessary snack.

21. Slash calories by adding healthy oils


Did you know that there’s a natural and easy way to make rice less calorie dense?

It involves adding healthy fat. Researches have revealed that one of the best ways to cook rice is to add coconut oil when boiling as this will minimize the calorie content.

This works on two levels; when the rice is cooling it changes the nature of starch into a form that resists being broken down and that the healthy fat acts as a barrier against quick digestion.

22. Drink 1-2 cups of water before eating

You might’ve heard about this weight loss hack before. Well that’s because it works.

Whenever you feel very hungry drink 1 to 2 cups of water before having your meal, this will help you minimize the amount of food that you consume.

The thing about drinking water before your meal is that it helped to shape up hundreds of calories from your daily intake.

If you find drinking plain water a bit boring then you can add some fresh lemon or lime to help give it some flavor and detox power.

Many studies are there to prove that drinking water before your meal will definitely help you on your weight-loss journey.

23. Start laughing some more


It’s time for you to laugh and enjoy yourself! Whenever a belly busting laughter occurs it can cause 10 to 20% increase in the metabolic rate, according to a study done by the international Journal of Obesity.

This results in about 40 to 150 calories burn for every 10 minutes of laughter.

Try to go to a comedy club or watch your favorite comedy series and laugh off some calories in the process.

24. Start using cinnamon

The thing about cinnamon is that it helps incoming calories to be converted into energy, not fat.

This is based on a study done by the American Journal of Clinical Nutrition and it found that cinnamon heightens cognitive processing and brain functions.

This makes it one of the most powerful and healthiest spices on the planet. A good way to use cinnamon is by sprinkling it in your oats cereal with berries or strawberries.

You can also mix it in your protein shakes to add savory taste.

25. Eat more spicy foods

chilli peppers

When you consume spicy foods you will start to sweat and this will actually help your body to burn more calories.

What happens is that spicy food triggers special nerve receptors in our mouth and thermal sensors in the stomachs that results in sweating.

One of the best spicy foods to consume is chili peppers. That is because it contains a fat burning compound that helps to speed up your metabolism which leads to shedding pounds.

Eat these foods that burn fat


Oats is very rich in fiber so a serving can help you feel full throughout the day. Now just half cup of oats packs 5 g of resistant starch which is a healthy carb that boosts metabolism and burns fat


This is one of the healthiest high fat foods  you will ever consume. They contain oleic acid which is a mono saturated fat that may trigger your body to actually quit hunger.

Try to eat half an avocado a day and watch that belly fat shred.



These beautiful fruits have super anti-aging affects and also how powerful belly fat burning properties.

Try to eat one cup or serving a day and it will help to fill your body with powerful antioxidants and at least 5 grams of fiber.

Brown Rice

Brown rice is one of the most filling and best healthy carbs to boost your metabolism and burn fat.

Not to mention that brown rice is a powerful no energy density food which means it’s very filling but low in calories.

Red Wine

Even though earlier we mention to avoid alcohol, red wine can be an exception.

It contains resveratol which is a antioxidant found in grape skin that helps to stop fat storage.

Studies have shown that moderate red wine drinkers have smaller waist and less belly fat then those who drink the typical liquors.



This is one of the most powerful belly fat burning foods to ever exist and that’s not an exaggeration because eating half a grapefruit before each meal may help you lose up to the 1 pound a week.

It contains a compound that can lower insulin plus it helps to fill you up causing you to eat less.

Try to add grapefruit to your daily diet to help speed up your weight-loss results.

It’s your turn

You’ve just learned 25 powerful hacks on how to lose weight without exercise or diet, so start putting them into action and get awesome results.

Nothing worth achieving is easy but the reward will outweigh the pain!

Also Read: 10 Scientifically Backed Ways To Get Rid of Belly Fat

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