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Fitness 101: Exercises Alone Won’t Help You Shed Weight

Fitness 101: Exercises Alone Won’t Help You Shed Weight

Exercise is integral in a weight loss program because it burns more calories, meaning that you lose more pounds. However, exercise is not the only way to lose weight. 

Besides, some people hate to exercise, and it doesn’t work for everybody. Also, exercise can sometimes undermine weight loss, and it only accounts for a small percentage of burning calories. 

Therefore, it is advisable to try out other weight loss options or combine them with exercise for optimal weight loss. Read through to find different effective ways of losing weight besides exercise.

Get Enough Sleep

You might have noticed that you eat more when sleepy. Research reveals that people eat more when they are tired. 

Also, sleep-deprived individuals secret more ghrelin, the hormone that stimulates appetite. That way, you eat and still have the desire to eat more because you find food satisfying. 

You can start your weight loss journey by getting enough sleep to discourage the production of ghrelin hormone. There are lots of ways to increase your sleep, such as investing in an Oura ring (I wear one), and also simple sleep hacks such as:

  • Turning off bright lights 1 hour before bed
  • Reducing your screen time in the evening
  • A hot bath in the evening 
  • Sleeping mask or blackout blinds
  • Sleep supplements such as zinc and magnesium  

Take a Good Multivitamin

Vitamins are worth your cash if you want to lose weight. Consider taking a liposomal vitamin c supplement daily because it helps with losing body fat. The supplements are effective even to obese people because they nourish your body, which prevents your body from craving more food.

Intermittent Fasting

Another effective way of losing weight without exercise is intermittent fasting. The option forces you to cut down your intake of calories because you limit your eating to a short time. You can choose a 4-hour, 16-hour, or 20-hour fasting window. It is wise to fast at a different time if you combine intermittent fasting with exercise.

I have used this approach on many occasions, both personally and with my 1-1 personal training clients. Many famous fitness gurus such as Greg Plitt also advocate this way of living. Intermittent fasting is a great way to lose body fat and improve your digestion, as every time you eat food, it places stress on the digestive organs.

Eat More Fiber

Incorporating more fiber into your diet is an effective way of losing weight. Whole grains, fruits, legumes, and vegetables contain a significant amount of fiber. Your body doesn’t digest fiber in the small intestine, making it practical for weight loss. Fiber moves to the large intestines, making it beneficial by increasing fullness, slowing down digestion, preventing constipation, and enhancing nutrients’ absorption.

Reduce Size of Your Plate

Most people use plates that are 11 or12 inches. But you can reduce the size of your plate to nine or ten inches to cut down on the amount of food you consume. You tend to eat all the food on your plate after serving. It is a mindless way of losing weight by cutting down on food amounts. Similarly, using smaller serving spoons will, in the long run, help with weight loss.

Get More Vitamin D

Studies reveal that people with vitamin D deficiency are prone to obesity. It can also cause depression and anxiety, metabolic syndrome, and osteoarthritis. Consider a walk in the morning to get vitamin D from the sun. Rich foods in vitamin D incorporate fatty fish, egg yolks, fortified foods, and specific mushrooms into your diet. You can also opt for vitamin D supplements.


When you’re chronically stressed, your body will hold and store more body fat, so it’s essential to spend time each day in a relaxed state. Even just 10 minutes in a bath or doing a meditation session can do wonders for lowering stress levels. I like to take at least 30 minutes each day to myself where I will meditate (I use the app Headspace). I also use the app ‘State’ – a breathing app that helps you regain mental and physical control (I would highly recommend this app too)

Complete An 8 Week Challenge 

Most people, if they are doing everything correctly, will lose between 0.5-2lbs per week. Weight loss takes time so give yourself time to achieve results. For example, why not commit yourself to an 8-week diet and apply the tips in this article. I’ve experienced clients lose up to 20lbs in less than 60 days when they use such a strategy. 

Bottom Line

You have several ways to lose weight without exercising. Consider the above tips to make a lifestyle change and conquer obesity. You can also combine the suggestions with exercise for optimal results.

personal trainer Sheffield - Nick Screeton

Nick Screeton