How to Lose Weight Fast Without Exercise In a Month

Saturday 13th April 2024

Show me how to lose weight fast without exercise in a month you ask. The simple answer is to do light exercise and control what calories you put into your body. Calories in and calories out is what it really comes down to.

Every weight loss program, diet, fad, and fitness/nutritional expert essentially have to follow this scientific principle. However, it is always easier said then done…or is it?

Losing weight  can be one the toughest struggles a middle age woman can overcome if you don’t know what your doing. I certainly have found this to be true in my own life. I used to think I could just eat healthily and exercise and I would shed the pounds but the discipline was lacking and I never stuck or learnt anything. Not only that but I felt overwhelmed by information and just wanted something simple and something easy that I could follow on a daily basis and it would all fall into place.

As mentioned in my review of Phen375, I got lazy with my health and got to a stage where I said I’m too busy and stressed to even care about shedding some pounds. However, boy was I in for a shock when the office party came round and I was made fun of in a way that should not have upset me but did.

It really drew attention my internal battle with weight. Going on airplane flights, walking into restaurants and just sitting down on a sunny day at the park made me feel self-conscious and low. I had to change something.

I learn’t as much as I can, while trying to keep my processes as simple and as easy as possible. Weight loss does not have to be this intricate process of going to point A to B and then to C. It can actually be quite straight forward and easier than you think.

The key is just sticking to something and staying consistent. That is where the battle is won. However, as the days go by you find yourself gradually adopting your new lifestyle and the system starts to fall into place. Thats when you know your making a lifestyle change rather than a quick fix.

Is It Possible To Lose Weight Without Exerices? Yes. Absolutely. However, that does depend on what you mean by exercise. Going to the gym you say?..You don’t need to go to the gym to lose weight although it does definitely help.

However, a small form of cardio activity is beneficial to increase your metabolism and lose weight.

Majority of people diet only to gain back that weight 2-3 years, couple months, or even weeks after. Diets are for short term. You do it for a month and then revert back to your old ways. Dieting is good if your prepared to change permanently after the diet is done. That is where the major change happens. Boom. Mindblown. Key. You name it that is the secret.

Remember…that weight loss is easier  than you think and it anyone can have the body that they desire. Its all to do with the habit, education and system you have in place. Once you understand some core facts about nutrition you don’t need to continue to scour the internet for answers as you will know the basics for losing weight.  Just follow the proven method below.

Anyone can incorporate these methods into a busy schedule.

How To Lose Weight Fast Without Exercise In A Month?

Exercise does not mean you have to have a rigorous gym schedule. Although going to the gym will definitely help you lose weight, you can still lose weight without going. Maybe your just too busy, or too tired to workout. No worries I got you covered.

We can exercise by just going for a brisk 15 minute walk around the block. Lets say your at your desk all day. Everyone at least has 15 mintutes in their day for a walk. Everytime you have the opportunity to walk then do it. The brisk walk is a under-rated exercise formula that can set you up perfectly for your day.

Walking not only can help you lose weight but also maintain your weight loss. The best time is in the morning when you have gone a whole night without eating anything. Essentially, walking on a empty stomach in a fasted state means your body will be burning up more energy that normal if you were on a full stomach.

Get up about 15-25 minutes early and go for a semi fast/rapid walk around the block. Also you can decide to take a fat burner pill or green tea to spark up you energy for the walk. I like working out in a fastened state as it shoots my catecholamine levels right up and increases HGH (human growth hormone).

Another option is to take the stairs. There was a reason when I was young I saw the high school football team run up and down the stairs till their legs gave out. Its because walking up and down stairs is a great way to tone up the core and provide a great cardio workout.

So from now on if your in a office building on the top floor or take the train to work everyday. Change up your routine and take the stairs. I know this sounds obvious but I did say in the beginning, the best way to lose weight is to keep it SIMPLE. You overcomplicate things you overcomplicate your life and decrease your motivation.


Yoga is another simple tool that can increase your strength, flexibility, and also get your heart pumping slightly. It may not be the best weightloss cure but on a body and mind level it certainly helps with discipline. Holding awkward postures for around 2-4 mintues can be tiring and it trains your mind to focus on your body. This leads me on to my next point of doing body weight exercises.

I know the title says “no exercise” but I can’t pass on this tool as a way of losing weight. Pull ups, push ups, crunches, burpees can all get your heart beating faster.

Set a timer and put on some energy rising tunes and get to work. Pat yourself on the back as it takes will power to do any form of body weight exercises.


We burn alot of calories during sex. SO if you have a partner or boyfriend have plenty of wild sweaty weightloss sex to lose weight. Sex yourself thin why don’t you?…Couldn’t be a more satisfying way of shedding weight. 30 minutes of sex can burn 85-150 calories. Not bad for something that make you climax. Lose weight and happy ending…happy days… well if your mans up for it 😉

Go dancing. Salsa, bachata. Swing, tango. you . name it. Dancing your on your feet alot and also if the dance is high tempo you will be doing some cardio. Do some jumping jacks or get a bloody jumping rope. Why do boxers obsess over the jumping rope?…because its great for cardio. your on the spot moving your upper body while also exericising on the spot. this is gold. Mayweather was able to beat connor mcgregor because of fantastic cardio. All I see him do is set after set of jumping ropes.

Like I said earlier nothing beats a job or drop down sets at the gym for losing weight quickly, however, with little time or even little effort simple lifestyle cardio changes can leave you feeling healthier, stronger, and more fit than previously and it all helps towards losing weight.

Probiotic Supplements

Probiotics are known for their healthy bacteria.You can find them in nutritional supplements and fermented foods. They are known to boost immune system, combat eczema and improve digestion.

There is not enough research to suggest probiotics directly link to weight loss. Nonetheless, it is scientifically proven that probiotics keep your gut healthy and have some potent immune strengthening abilities.

Kefir which is mentioned below is in fact a drink high in probiotics. However, you can also decide to take probiotic supplements. They can be found in any health and nutrition store and also on amazon.

Be sure to check out the reviews before buying.

Foods High in Fibre are the way to go

Fruits, Nuts, dried fruit, beans, Skin potato, and brown rice are all foods high in fibre. An plum with its skin on has more fibre than a peeled banana. If your making smoothies this is why it is recommended to use a blender instead of a juicer as juicers destroy fibre.

protein and fiber foods for weight loss how to lose weight fast without exercise in a month

Fibre has zero fat burning components. Nonetheless, fibre does make you feel full with minimal calorie intake. SO when your having a bowl of oats over chocolate rice crispies you are not only decreasing your sugar levels but are less likely to feel hungry later.

So how much fibre do you need to lose weight? It is recommended you aim for over 25 grams of fibre a day, whilst men should aim for 38 grams.

So just eat more of the below:

  • Brocoli
  • Carrots
  • Salted Peanuts
  • Brown Rice
  • Jacket Potato
  • Nuts (Walnuts, Almonds, Pastachios, Cashew Nuts)
  • Oats
  • Lentils

Calorie Counting? …who has time for that?

how to lose weight in 2 months without exercise

Losing weight is not solely about being meticulous on counting calories. I mean this is something that I really hate is keeping track of calories. Imagine counting every single bit food you eat and adjusting or taking back food so that you reach your daily calorie goal and don’t go over. Sounds annoying, and tough to me.

Don’t get me wrong, calorie counting is a great way to lose weight. In fact its not only a great way, its the only way to lose weight. You will not lose anything if your eating the same amount of calories and expending the same amount of energy. That’s just a scientific fact. However, you don’t need to be overly meticulous about it if you don’t want to be.  So how can I eat the correct amount of calories but not be overly obsessive that it consumes my life?

The answer is the type of calories.There is this whole discussion of whether a calorie is really a calorie. Is eating 500 calories of White bread the same as 500 calories of Brown rice, steak, and veg? Heck no!

Consequently, we want to eat wholesome foods, rich in nutrients and fibre that fill you up but also are less calorie heavy.

So lets keep things SIMPLE. 

Step1: No need to keep track of calories just food intake. When eating your meals aim for one big protein source and 1 to 2 vegetables (half a plate). Do this for lunch and Dinner.

Essentially the Paleo diet is a whole food diet aimed at calorie restriction. Keep the foods with starches such as pasta, white rice etc to a minimum. If your still hungry add more protein or veggies. Snacking on nuts can also help.

Step2: If nothing seems to improving then start looking at portion size. Decrease the size of your meals and start counting your calorie intake for the next week. To add a step further, you can incorporate intermittent fasting into your diet and adding a diet pill into the mix.

If all is down in the dumps then start using my fitness pal to track your calorie intake and gradually decrease the calorie amount. Find out how much calories you need to maintain your weight using a tool like:

Minus 200 calories from this so your body is operating at a caloric deficit. Now you know how much calories you can’t go over. I personally don’t track calories but here are many fitness fanatics and people who have successfully lost weight who do. Its entirely up to you!

What Can I Drink To Lose Weight Fast Home Remedies

When it comes to the drinks that you have its best to stick to the following:

  • Water
  • Green Tea
  • Green Smoothies
  • Almond Milk
  • Coconut water
  • Kefir
  • Whey Protein


If you are serious about losing weight then make sure you drink PLENTY of water. Water is great anti-oxidant flushing out toxins in the body, and supporting a healthy metabolic process. In addition, drinking a litre of water before a meal can even help suppress your apatite.

What I do is get a big old portable 1 litre bottle of water from amazon or wherever you choose. This will help promote easy drinking of water.

If you want to go a step further with increasing waters detoxing affect on the body, I would recommend adding lemon, or liquid chlorophyll drops to the water (2-3 drops) to help keep your water as alkaline as possible. Using a water filter to get the cleanest possible water is crucial too.

The should act as a flowing river cleaning the body and helping body digestion which will in turn make you fill fuller. Aim for atleast 4 litres a day!..I know it sounds alot but were not going to go half heart at this.

If you do add lemon to your water(I definitely recommend) then drink it through a straw to prevent the acid from the lemon eating up your teeth.

Green Tea

Drinking green tea on its own is not going to help you lose weight. However, there is a reason it is mentioned everywhere in health blogs to fitness magazines. Green tea is a great anti-oxidiser and its catchins are believed to promote weight loss.

In addition, green tea contains absolutely zero calories. Given all these benefits its common sense to have a cup of green tea a day. Small lifestyle changes can definitely make a difference to the way you look, feel, and health.

Green Smoothies

Smoothies are essentially embedded in mainstream lifestyle. There are literally thousands upon thousands of youtube vids, ebooks, and pins of smoothie recipes. You cannot avoid them..and for good reason. Smoothies contain vital anti-oxidant abilities. In addition, the nutrients are in liquid form which means the process of clearing out toxins in your cells happens the moment the smoothie hits your bloodstream.

how to lose weight in a week without exercise and dieting

So whats included in a green smoothie? A green smoothie should include leafy greens, Fruit and water. Now this sounds like a food lovers nightmare, however, the fruit should provide the sweetness which will make your green smoothie taste sweet and fresh.

Do NOT include vegetables that are starchy such as carrots, peas, beetroot, lentils, and other starchy greens. Eating starchy vegetables may make you feel bloated and gassed up. Subsequently, avoiding them allows  your body to easily absorb all the nutrients quickly and efficiently.

Leafy greens include some of the below:

  • Kale
  • Spinach
  • Iceburg Lettuce
  • parsley
  • Collard greens
  • Brocolli
  • Mustard greens

`The fruits you include in your smoothie need to be low in sugar. All fruits contain abit of sugar. Its what gives fruit that sweet taste. However, sugar does mean calories and more calories=weight gain.

So less sugar the better. Here are some examples of low sugar fruits to add to your smoothie!

  • Blueberries
  • Raspberries
  • Lemon
  • Cherries
  • Strawberries
  • Kiwis
  • Blackberries
  • Peaches
  • Rhubarb
  • Grapes
  • Nectarines
  • Peaches

Try to stick to the fruits above. As a general rule,

1. Low: Berries are the fruits lowest in sugars. They are said to help keep mental sharpness, keep skin healthy, combat cancer, fight urinary tract infections, and detox the body. Anything berry related is worth adding to your diet.

2. Medium: The more common fruit people consume such as apples, pears, and oranges have a medium amount of sugar.

3. Highest: Tropical and dried fruits tend to be the highest in sugar. These can include papaya, bananas, Pineapple, and figs among others.

Fruit sugar is definitely not the same as candy sugar as its slow absorbing and natural. However, sugar does equal calories which is why we want to minimise our sugar intake.

When making your smoothies using tap water is also not recommended. Use purified water or spring water. Buying a water filter to get rid of all impurities is a wise choice. Another option is making your water more alkaline. Adding either liquid chloropyll or ph and iron drops, and lemon are all ways to make your water more alkaline.

Coconut water

Coconut water is an amazing drink for many many reasons. It gets used as a health and beauty aid considering it allows the skin to hydrate. It has more potassium and less sugar than a sports drink. It is low in calories and also is known to keep the immune system healthy and strong.

You may have already noticed the main brands Vita coco and O.N.E coconut water being advertised everywhere. Definitely, a beverage to add into the mix. You can even add coconut water to your smoothies to add abit more sweetness if you find them too bitter.

Kefir and Almond Milk(unsweetened).

These two are my personal substitutes for dairy milk. These two are healthier milk options than your standard dairy milk from a cow. Who knows want kind of pesticides and weird chemicals are inside cows milk these days.

Dairy products from goats and sheep are not only healthier but are also more easily digested considering their natural enzymes are closer to those found in humans.

Kefir is a high quality probiotic source that contains strong anti-inflammatory properties. Kefir contains around 30 strains of healthy bacteria. Some of the major strains include the lactobacillales, which is essential in fighting pathogens and increasing your immune response.

Almond milk on the other hand naturally contains vitamins and minerals as well as being a great source of protein and calcium. Almond milk also contains low amount of sugar especially if unsweetened and is low in calories making it perfect drink for weight loss. Consequently, it can keep you strong and healthy while nicely fitting into your weight loss schedule.

Whey Protein

Whey protein has a thermogenic effect. By thermogenic, I mean whey protein helps burn calories after your eat it. It also helps maintain muscle.

This is important for weight loss because the body can maintain muscle while at the same time lose weight. The more muscle your body has the more calories you body burns.

When choosing a protein source, stick to high quality Whey Protein that is low in sugar. I tend to go for Gold Standards Whey Protein which is widely popular.

I’m perfectly aware of the title of this article, however,  its most beneficial to consume whey protein after a workout.

Foods to avoid

This sounds obvious but avoids foods that make you fat. Ironically, it sounds simple and straight forward but avoiding unhealthy and sugary foods is one of the toughest things to do on a weight loss journey. The foods that are unhealthiest are inevitably the ones we crave the most.

Dieters role their eyes when they hear “don’t eat chocolate or cereal high in sugar.”However, they have no right to when 3 months down the line they have reverted back to eating crappy foods.


The first food we are going to remove is sugar. Sugar is a drug. Its not a metaphor or a figure of speech. Sugar is scientifically proven to be addictive just like smoking a cigarette or doing cocaine!

There is no denying that sugar is addictive and can trigger a cycle of sugar cravings. Remember saying to yourself, I’m only going to have a small bit of chocolate but end up eating the whole dam bar?

Thats because when we eat sugar dopamine is released in the brain. This is the same area of the brain that is stimulated when we have sex which acts as a chemical high. The next time we have junk food this part of the brain is goes down in sensitivity.

To get the same affect as we did last time more sugar needs to be consumed which is what creates addiction. Nonetheless, its not all doom and gloom as a sugar addiction can be broken. If you refrain from eating sugar for long enough you will no longer have that craving.

Below are examples of foods you need to stay away from:

Protein bars/Shakes: Make sure to check the nutritional information of a protein bar before eating, as alot of the time these bars can be high in sugar. The bar may read reduced sugar level or natural sugar but this doesn’t mean the bar is good for weight loss.

Diet Soft Drinks: Diet sodas offer no nutritional value what so ever. The artificial ingredients do your body no good and can be a harm to your health if consumed in high quantities. In addition, diet sodas lead to increased cravings into fattening foods considering your body is getting no nutritional value, forcing the body to look elsewhere to satisfy its cravings.

In summary, your essentially drinking liquid full of artificial crap that gets you addicted.

A better alternative would be to replace sodas with lemon water/water or even green tea.

Processed Meats: Avoid processed meats all together. These can include salami, sausages, canned meat, beef jerky, corned beef, prosciutto and ham. Its ok to have them once in a while but do not make them the norm considering the meat have less quality and can be full of preservatives.

Some healthy alternatives include chicken, pastrami, tuna, makarel, advocado, prawn, salmon, feta, mushrooms, and egg.

French Fries and Potato chips: Try avoiding the trans fats altogether. Anything fried or baked which is oily just stay away from. Not only is this bad for your skin but it does no good to your weight or health.

Fruit Juices: Fruit juices can be high in sugar and have all the fibre removed. Even smoothies have all their fibre removed. The best alternative is whole fruit or lemon water (drink through straw to protect teeth). If you really must go for a smoothie try having something as natural as possible.


Now what are you going to do with all this information I have given you? This article has shown you how to lose weight fast without exercise in a month. However, with all this information you do need a schedule. A way of executing.

Everyday aim to walk briskly in the morning for 20-30 minutes for at least a minimum of 4 days a week. Do this while having not eaten anything and at a fastened state to increase the metabolic affect.

Combine this with a strong eating regime. Have a protein source and vegetables for lunch and dinner. The vegetables should take up around half your plate with a large protein source. Each week you can change the vegetables that you consume or mix them up day by day its up to you.

If you are not losing weight then restrict portion sizes. If your more detail orientated use a calorie calculator to find your weight maintenance level and subtract 200 calories from your calorie maintenance level.

You can mix and add foods high in fibre to your eating schedule and also incorporate a diet pill/nutritional supplement before your morning meal.

Resist short term temptation and consuming unhealthy foods (mentioned above) and your cravings will diminish as you get used to not having any sugar. Stick to this schedule and I’m sure in a month you will see results.

As with anything combining these eating habits with a fat burning gym routine would be ideal for faster results, however, as stated earlier it really does come down to operating at a calorie deficit. Eat quality foods mentioned above and follow the schedule laid out and you will definitively see some results.

Best of luck and remember….

“what you eat is what you are.”


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