6 Ways to Lose Weight Without Diet or Exercise

February 05, 2025

4 mins

The undisputed way to lose weight is a calorie deficit — burning more calories than you consume. There’s hundreds of diet programs out there and a new one every season to try to balance your calorie intake. 

Following a specific diet provides structure and discipline on a weight loss journey. A healthy diet and getting an adequate amount of physical activity every week is undoubtedly the fastest way to lose weight.

However, if you find committing to a diet or exercise routine right away difficult, consider starting with small lifestyle changes. While the following tips can’t replace the benefits of a well-balanced diet and physical activity for weight loss, they can help you on your journey. 

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How Does Weight Loss Work?

The rate of your metabolism plays a big role in how often you crave food. Metabolism is the rate at which the body converts food into energy. The energy the body absorbs is from the chemical carrier ATP.  A high metabolism makes it easier for your body to burn calories. 

During fasting, your metabolism uses the water you drink to help the body sustain energy for the rest of the day. Having a healthy diet, consistent physical activity, and a consistent sleep routine are the main ways to see tangible weight loss results. 

6 Lifestyle Changes You Can Make for Weight Loss

The following recommendations are little lifestyle changes you can make to meet your weight loss goals. However, using these tips along with getting exercise and eating a well-balanced diet is the fastest way to see results. 

1. Drink more water throughout the day

Staying hydrated can improve overall health and how a person feels throughout the day. Sometimes being thirsty is hard to distinguish from being hungry. Drinking more water may increase satiety (a feeling of fullness). This makes it less likely to want to snack excessively or overeat. 

2. Consider eating smaller portions

The amount of calories you should take in every day depends on several factors including your age,  height, and metabolism. Health experts recommend eating smaller portions instead of big meals throughout the day to help with weight loss. This includes not eating directly from a bag or box and instead portioning out your food on a plate. 

It’s important to read the labels of foods to know the serving size and estimate the amount that is right for you. You may want to check with your primary healthcare provider or a nutritionist on what serving sizes are appropriate based on your weight loss goals.

3. Get a good amount of sleep

Sleep regulates appetite hormones that can affect your metabolism. While metabolism levels don’t increase during sleep, poor sleep habits can lead to metabolic dysregulation. Low metabolism levels from a lack of sleep may increase the risk of obesity. 

Try to stick to a consistent sleep routine. Health experts recommend getting between seven to nine hours of sleep every night. This may vary depending on lifestyle factors like taking care of a new baby or having a sleep disorder. Certain life changes may require needing more sleep than usual. 

4. Slow down when chewing foods

Health experts recommend taking your time to chew your food to reduce your risk of obesity and being overweight. This is especially important if you tend to consume a lot of ultraprocessed foods. Blood sugar levels may increase as well if you consistently swallow your food too fast. 

It also increases the amount of calories you consume in a short period of time. Drinking water in between bites can also help improve digestion and prevent overeating. 

5. Keep a food journal

It’s important to give yourself grace on your weight loss journey. Counting calories can be useful for some people, but harmful for those with a history of an eating disorder. 

Instead of counting calories, consider keeping track of the foods you eat in a day. This can help with reflections on how often healthy fruits and vegetables are included in your daily eating habits.

6. Take GLP-1 medications

GLP-1 medications can help you lose stubborn weight. These medications are typically prescribed to treat obesity and type 2 diabetes but have proven weight loss benefits as well.

Medications like semaglutide, tirzepatide, and liraglutide stop hormones like glucagon from increasing blood sugar and promoting weight gain.  Semaglutide and tirzepatide are available as injections that a person can use weekly or once a day. 

Be sure to follow instructions from a licensed healthcare provider about how often to take these medications.

Weight loss medications help regulate blood sugar and reduce appetite. However, it’s important to maintain physical activity and a calorie-deficit diet while taking medication to maintain results.

How Rex MD Can Help

The Rex MD Weight Management Program may be able to help you achieve your weight loss goals. 

If you qualify, you’ll gain access to prescriptions for groundbreaking GLP-1 medications like compounded semaglutide along with clinical oversight, metabolic testing, and ongoing support from licensed healthcare providers to improve your overall health.

Get started today with feeling like the best version of yourself.