How to Lose Weight Without Exercise

By Marianne Schwartz | Nutrition & Supplements

how to lose weight without exercise

How to lose weight without exercise

Losing weight without any exercise is a challenge by itself. It means that you need to put a lot of importance on your diet.

If you have eat healthy during the day but eat like a pig in the evening then your healthy diet is of no use.

In this article I will go deeper into how to lose weight without exercise in your life.

how to lose weight without exercise

Which means that I will be discussing the importance of a healthy dinner everyday.

A healthy dinner consists of the nutrients that your body used during the day.

Let’s go and cover what for nutrients you need to get inside in the evening and you will also read four delicious recipes that will help you in your journey.

If you eat properly in the evening and follow the guidelines then you will get the following:

  • Better and deeper sleep 
  • Burn more fat
  • Have up to twice as much energy

How to lose weight without exercise – Self-Awareness

Do not be fooled by food manufacturers that label their products as “healthy”.

Many products contain unhealthy ingredients that SHOULD be avoided.

Read the advice from this article and make sure that you avoid buying the wrong product.

How to lose weight without exercise- What is a healthy evening meal?

A healthy dinner provides the body with important nutrients, stimulates burning fat and has a positive impact on your hormones.

how to lose weight without exercise

A healthy dinner does not come from a can or prepacked package and contains no refined sugars, harmful e-numbers or dangerous sweeteners.

The main problem with ready-to-eat meals and processed foods are the preservatives it contains.

Food manufacturers added these things to solve the problem of the durability of the food and to extend the shelf life.

These preservatives are good for sustainability, but harmful to your health….

Besides, food manufacturers add salt, sugar, unhealthy fats or sweeteners to processed foods to improve the taste (and thus make more sales).

The preparation of healthy evening meal does not need to be difficult or take much time. You can do it with a lot of easiness and fun!

How to lose weight without exercise, the 3 biggest benefits of a healthy dinner.

1. A healthy dinner burns excess fat

If you don’t have a high blood sugar level, your pancreas then will make more glucagon.

Glucagon is a hormone that stimulate the process of burning fat, it makes fat cells open their “doors”, so that the fat will be released and can be burned.

So what you need to do is to prevent yourself from having a high blood sugar level.

It basically means that when your blood sugar level is high, then your chances to retain fat will be high as well.

On the contrary when your blood sugar level is low, then your body will make extra glucagon.

This stimulates the fat burning process and gets you a step closer to your goal.

How do you do this?

Avoid simple carbohydrates such as sugar, rice, pasta and potatoes, or reduce the portions.

Eat foods that releases energy slowly into the blood, such as meat, fish, eggs, nuts, vegetables and legumes!!

The 20 Rules of Losing Weight contains a comprehensive list of healthy foods. You can read more further at the bottom.

2. A healthy dinner prevents binge eating

Binge eating after dinner is one of the biggest causes of obesity and poor sleep….

how to lose weight without exerciseIf it happens that you have the need for something sweet or a bag of chips, then that is a sign that there are high fluctuations in your blood sugar level.

You can control this by eating enough protein.

Protein make sure that you have less hunger and increases the metabolism.

Additionally, you need protein to create muscle tissue and maintain it.

You are always damaging your muscle tissue through physical activities.

By eating proteins in the morning you make sure that you provide your body with the necessary building blocks for your muscles to recover and strengthen.

Not only is the amount of protein is important, but also its quality.

Avoid processed meats and fish and always make sure you prepare and flavor the meat and fish yourself.

What is the best food to eat?

A healthy dinner consists of either meat, fish, eggs, seafood or vegetable rich proteins such as legumes, nuts and seeds.

3. Eating healthy makes you sleep deeper and you’ll be less likely to wake up

Carbohydrates such as pasta, rice, potatoes and sugar will result in  a large spike in your blood sugar levels.

A high blood sugar is deadly, so before it reaches a dangerous level your body is sure to respond on this as quickly as possible by getting the nutrients out of the bloodstream and store them elsewhere.

On the other hand a low blood sugar level can keep you awake at night and seriously disturb your sleep.

how to lose weight without exercise

For a good night’s sleep it’s also important that you don’t have a full stomach when you are about to sleep.

Make sure not to eat anything two hours before you go to sleep.

This will allow the natural growth hormone production to be all natural.

This will lead to the following benefits:

  1. You recover faster from muscle pain
  2. It will increase your libido
  3. Your memory improves
  4. Your body produces more energy
  5. You get stronger muscles
  6. You will lose weight faster

So never go with a full stomach to bed and choose a healthy evening meal to sleep better and deeper.

How do you make sure to do this in the right way?

Eat a varied carb meal that is rich in fats and proteins. Eat enough and make sure you never go to bed with a full stomach.

How to Lose Weight Without Exercise – Four Healthy Recipes so you can start right away

To lose weight without any exercise means that you need to place a lot of importance on what you eat. Below you can find four simple but yet extremely tasty meals that yo can prepare in no time. Even if yo are busy, busy and busy then you will still be able to make these recipes. Enjoy!

Recipe: Zucchini Spaghetti Bolognese

Preparation time: 15 minutes

Ingredients (per person):

  • 1 zucchini
  • 1 onion
  • 1 clove garlic
  • 50 g bacon
  • 100 grams of minced meat
  • 200 grams of peeled tomatoes
  • 2 tsp olive oil
  • Pepper
  • Sea salt


  1. Remove the ends of the zucchini.
  2. Cut the zucchini with a cheese slicer into slices.
  3. Cut the slices with a knife into thin strands.
  4. Boil the vegetable 2 minutes over medium heat.
  5. Chop the onion.
  6. Heat the olive oil in a frying pan and fry the finely diced onion, the bacon and the chopped cooked.
  7. Squeeze the garlic out in the pan.
  8. Add the peeled tomatoes and let it simmer for 2 minutes.
  9. Season to taste with pepper and sea salt.

Recipe: Grilled Prawns with Vegetables and Sweet potato

Preparation time: 30 minutes

Ingredients (per person):

  • 4 prawns
  • 1 sweet potato
  • Vegetable choice (suggestion: zucchini, cherry tomatoes and peppers)
  • Olive oil
  • 1 clove garlic
  • Pepper
  • Sea salt


  1. Peel the prawns and marinate them with salt, pepper and garlic.
  2. Peel the sweet potato and cut it into 4 pieces.
  3. Boil the sweet potato 10 to 15 minutes, until it is soft.
  4. Cut the vegetables:
  5. halve Cherry Tomatoes
  6. Zucchini sliced
  7. Peppers into strips
  8. Heat a little olive oil in a grill pan and grill the vegetables a few minutes.
  9. Grill the prawns briefly until they are pink.
  10. Serve the prawns with sweet potato and vegetables.
  11. Variation Tip: replace the prawns with steak and vary with different vegetables such as carrot, eggplant and mushrooms.

Recipe: Stir-Fry dish with Quinoa and Chicken

Preparation time: 10 minutes

Ingredients (per person):

  • 1 Chicken Filet
  • 1 tomato
  • 1 onion
  • 1 ounce of spinach
  • 1 ounce of quinoa
  • 3 tsp curry powder
  • Olive oil
  • Pepper
  • Optional: 1 clove garlic


  1. Cut the chicken into cubes.
  2. Marinate the chicken with curry powder.
  3. Cut the tomatoes into cubes and chop the onion,
  4. Cook the quinoa according to the instructions on the package.
  5. Heat a little olive oil in a frying pan and fry the chicken pieces until they are almost cooked.
  6. Optional: press the garlic over the chicken.
  7. Add the finely diced onion and fry glassy, ​​until the chicken is fully cooked.
  8. Add the spinach and tomato and let shrink the spinach.
  9. Season with a little pepper.
  10. Add the tomato sauce.
  11. Serve the dish with quinoa

Recipe: Grilled Salmon with Fennel, Tomato and Mushrooms

Preparation time: 10 minutes

Ingredients (per person):

  • 1 salmon fillet
  • 1/2 fennel bulb
  • 1 tomato
  • 5 mushrooms
  • Olive oil
  • Pepper
  • Sea salt
  • Optional: lemon (juice)


  1. Peel the fennel, cut into wedges and drizzle a little olive oil over it.
  2. Cut the tomatoes into wedges and halve the mushrooms.
  3. Heat a little oil in a pan.
  4. Grill the salmon cooked in 6 minutes (halfway reverse).
  5. Grill the fennel in 6 minutes until tender (half reverse).
  6. Grilled tomato and mushrooms + – note 5 minutes.
  7. Optional: sprinkle salt and pepper over the vegetables and drizzle some lemon juice over the salmon

A healthy dinner is a good start, but half the work of your weight loss journey.

For the best results it is recommended to add some exercises in your movement.

And if you are really forced to lose weight without exercise.

Try the tips and tricks in this article and notice how you gradually change your mood and body.

Try an Amazing Program That Will Help You Do It!

If you liked this article and are ready to START to lose weight, my own Program is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME. 

So that means it will work definitely for you!!!! 

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.


Marianne Schwartz

Any questions? Feel free to comment here under or email me!