How To Lose Stomach Weight Without Exercise

We wrote this guide on how to lose stomach weight without exercise for anyone who wants to lose the extra weight but cannot or isn’t moving enough. Everyone who has tried to lose weight at least once knows how hard and defeating that task can be. While sometimes it may be effortless to gain weight, losing it can be that much more difficult.

This is not one of those ‘how to lose weight in 3 days’ or ‘how to lose weight fast for men’ guides. It is for those who cannot make it work out for one reason or another. Due to the benefits of working out, we will always recommend you go out and get any exercise you want. Keep it moving. Run, get on a bike or take a hike. If that’s not an option, we want to ensure you’re as healthy and lean as possible, considering the circumstances. Remember that participating in sports alone is not a foolproof way to lose stomach weight.

Man in need of stomach weight loss grabbing his extensive stomach fat with both arms.
Credits: Unsplash

Enough with the exercise. This guide is about losing the stomach without working out. We will offer you safe and effective ways to lose stomach weight without slowing your metabolism or doing (much) physical work.

We already covered much of the advice related to mental health that would be helpful here in our guide on how to improve brain function. Make sure to read it if you want to know more because we’re not going to cover it here. Below we’re offering our best tips for losing weight without exercising.

Manage your protein and fiber intake

I don’t have to mention the importance of a well-balanced diet to make it work. Especially if you skip the exercise part.

Fibers reduce the risks of many health problems and make you feel fuller. High-fiber foods include apples, oranges, asparagus, beans, and more. Protein should be one of your best friends during this run (without running). We need it for our bodies to be healthy and can reduce feelings of hunger. My favorite protein beasts are eggs and almonds – you can eat them anytime, and they’re packed. Almonds are a great source of protein and fiber, so try to squeeze that into your repertoire. You will eat fewer calories and lose weight as a result.

How many calories to lose weight? That depends on a few factors – your age, height, weight, how active lifestyle you lead, and more. You can try our BMI calculator to find out more about where you’re at. Use it as an indicator of whether you have a healthy body weight for your height. But, if you’re here, that tells me you should get more active in your life.

I wouldn’t worry that much about calorie intake and measuring every spoon I’m about to eat. Weight yourself at the start, and make sure to weigh yourself daily. Please keep track of how you’re doing; it’s essential and will be good for your confidence. Focus on eating the variety of best nutrient-filled foods you can get. If you involve exercise at least from time to time, you’ll see results in the mirror sooner than you think. Good food can even improve brain function performance.

Bowl with fresh food such as lemons, cucumber, parsley and more as part of a Keto diet.
Credits: Unsplash

The Keto diet is one of the latest trends that got immensely popular. It’s a low-carb, high-fat diet that offers many health benefits. One of my friends who have done it swears by it and often mentions how it affected her life. Keto made her feel less tired. In contrast, she now feels filled with energy and has improved focus. According to Healthline, it also may have benefits for cancer, diabetes, epilepsy, and Alzheimer’s.


Whatever you do, make sure to avoid unhealthy fats and alcohol, especially beer. Otherwise, you might end up with a new problem of a beer stomach. No matter the diet, watch how you eat. Don’t skip your breakfast, and make the best of it. Try eating veggies and fruits as they contain larger amounts of water and fewer calories. I couldn’t think of a way to eat them, so I found some recipes and started making morning smoothies. You can throw in oats, almonds, spinach, or other healthy things you wouldn’t eat otherwise. Pair that with the healthy stuff you already consume and love, and bingo – it’s a win-win. That’s how to lose stomach weight without exercise.

Making scrambled with eggs, tomatoes and asparagus as a fresh and healthy breakfast.
Credits: Swanky Fella

Be careful of the portion size and intake you’re bringing in. Eat slowly, chew thoroughly, and make sure you’re at peace. Stressful eating in the middle of a work meeting or scrolling through your phone won’t help. Instead, concentrate on the here and now and which signals your body is sending you. The brain needs time to process that you’ve had enough. Eat until you’re full, and then stop – no overeating.

Don’t forget about the water

How often have you heard you must drink enough water for the day? Well, staying hydrated is the key to a healthy body. When it comes to losing weight, it’s the same. I have a friend who is a Traditional Chinese medicine practitioner. Once I asked him what his best and most straightforward advice for a healthy life was. “Drink two glasses of water first thing when you wake up.”, was his answer. Wow, I’m an idiot. When I started doing it, it felt great and blew my mind.

Man holding and filling a glass with drinking water under the sink tap.
Credits: Swanky Fella

Drinking lots of water will help suppress your appetite, especially if consumed before a meal, all the while you avoid dehydration. It is also 100% calorie-free. If water is ‘boring’ to you, squeeze some lemon in it. It will give it some taste and boost your weight loss.

Soft sugar-packed drinks are a no-go, the danger zone. Do not go there. You can drink hot tea with a slice of lemon or coffee (espresso, without milk) – all drinks that could help you lose weight. Remove all the unhealthy foods out of sight. Store them where you’re less likely to notice them, especially when hungry. Cutting down on sugars and calories is the only way here if you want to lose that stomach weight without exercise.

Hot tea in a Harry Potter Hogwarts mug on a sunny day with a slice of lemon.
Credits: Swanky Fella

Try keeping a food diary to round it up for food and water intake. If you know how much you’ve eaten and drank in a day, you’ll see what you’re doing wrong. Track your food intake and note when you’ve failed or succeeded, so you don’t make the same mistakes again.

My recommendation is to use the MyFitnessPal app to track your intake. It’s a piece of cake, and it’s free. You can even scan barcodes on food, and it will automatically fill in all of the info on the nutrition values. I have only used this one, but I’m sure many other food-tracking apps are doing the same.

What else?

Or, you could use a stomach band to lose weight. I wonder if those work, but if so many people got one, there has to be something in it. Even watching horror movies can make you lose weight, research shows. I’ve heard people saying they want stomach surgery to lose weight which is ludicrous. In comparison, even a stomach band sounds like the best way ever to lose weight.

You can always use food supplements to enrich your meal plans. Ensure you’re receiving all the necessary nutrients that may not be consumed in sufficient quantities. There are many vitamins, minerals, amino acids, fatty acids, and other substances that you should consume every day. But it’s hard, and this is where the food supplements come in.

Black and white photograph of food supplements to improve brain function.
Credits: Swanky Fella

Our bodies need only a certain amount of each nutrient, and higher amounts are not necessarily better. Supplements are also not a substitute for a balanced healthy diet. Follow the manufacturer’s instructions on the label. Please stay within the dose and don’t overdo it.

Some simple lifestyle changes might help you reach your goal. Some have nothing to do with diet or exercise plans. Be patient and trust the process. Since you’re not exercising, realize it might take longer, and there might be setbacks. If you think there’s any other underlying problem, don’t hesitate to book a doctor’s appointment and examine your health. Even if you feel wonderful, it’s good to check yourself out from time to time.

After you’re done, all skinny and lean, remember you now have another task – prevent weight gain in the future. So don’t let yourself get back to the same position again.


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