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Lose Weight Without Working Out 9 steps with pictures

Want to lose weight without exercising? You can manage it by making a few healthy changes to your everyday diet and lifestyle. Here's how.

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   EditPart 1 of 2: What to Eat

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      Drink a glass of water or a cup of herbal tea before each meal or two just in case. What you think is hunger might just be thirst — it can be difficult to tell the difference. Drinking a full glass of water and waiting a few minutes can help you make sure you're really hungry before you dig in.
      • The water will also take up a little room in your stomach, which will help you feel satisfied even if you eat less. If you don't want to drink the whole glass before a meal, try taking sips between each bite.
      • If you crave sugary drinks instead of water, trick yourself. Put a slice of lemon or lime in your water bottle to add flavor.
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   Count calories. Dieting for weight loss comes down to simple addition — you have to burn more calories than you're taking in. Figure out the calories in the items you regularly eat, and add it up at the end of each day; or, download a food tracking app and be sure to enter what you've eaten after each meal.
   • Figure out your basal metabolic rate (BMR). Even if you're not exercising, you're still burning calories every day just by being alive. Knowing how much wiggle room you have can help you plan your diet accordingly. See How to Calculate How Many Calories You Need to Eat to Lose Weight for more help.
   • Aim to lose one pound per week. This is a safe pace for losing weight, and it shouldn't force you to starve yourself to keep up. One pound equals 3500 calories, so that means you need a 500-calorie deficit every day of the week.
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   Eat foods that take a while to digest. Eating items that take longer to break down will help you feel full for longer, as well as keeping your metabolism busy. Focus on foods that are high in fiber, such as:^[1]
   • Certain fruits (including raspberries, pears and apples)
   • Vegetables (including peas, artichokes and broccoli)
   • Nuts and legumes (such as beans, almonds and lentils)
   • Grains (like whole-wheat spaghetti, bran flakes and barley)
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   Take smaller bites. When you're eating, try to avoid putting large bites into your mouth. Instead, divide your meal into more morsels. This forces you to eat more slowly, which in turn can stretch out your meal and make it easier for you to identify when you're full.
   • Divide up your food before you eat. Cut meat into small pieces, or break bread into tiny bites.
   • Use smaller utensils and smaller plates. If you tend to eat your cereal with a large tablespoon, swap it out for a smaller teaspoon. A meal looks like much more food on a lunch plate than a dinner plate.

EditPart 2 of 2: When to Eat

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   Eat breakfast. Contrary to a popular misconception, you won't lose more weight if you skip this meal. In fact, studies indicate that eating breakfast jumpstarts your metabolism and gets it working for the day. ^[2]
   • Giving your metabolism something to do first thing in the morning gets it burning calories. When you don't eat for long periods of time, your body functions as if you're fasting because food is scarce, and accordingly burns less energy.
   • Eat something that contains fiber or protein. It takes longer to break down these foods than it takes to burn sugary foods with lots of carbohydrates. Try foods like fresh fruits and vegetables, eggs, and peanut butter.
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   Eat at regular intervals. If you can, try to have your meals around the same time each day. Eating on a regular schedule helps your body settle into a pattern that allows it to burn the right amount of calories. If your eating habits are unpredictable or you're prone to skipping meals, your body will tend to hang onto calories for an emergency.
   • A regular food schedule can also help you mentally control your eating. If you have a set mealtime to look forward to, you can give yourself an exact timetable for delaying gratification.
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   Don't eat in front of the TV or computer. If eating while you watch television or computer, you might find that you're not mentally engaged in eating. Instead, turn off the tube and try to savor each bite as you take it. When you're hungry later, you'll be able to remember eating more clearly.
   • Don't snack while you watch a show. Instead of snacking until you're satisfied, you run the risk of snacking until the program is over or you hit a commercial break — which might be well past the point of feeling full.
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   Control stress eating. Stress and anxiety can lead cause weight gain because often people will eat their feelings. Eating when you're not actually hungry adds a ton of unnecessary calories to your diet that can easily be cut out by relieving stress.^[3]
   • Find another outlet. Instead of eating for comfort, do something like meditating, exercising, playing a musical instrument, or reading.
   • Get enough sleep. Sleep deprivation can lead to feeling more stressed and, accordingly, hungrier during the day. Aim for at least seven hours a night.^[4]
   • Clear your mind before you eat. Take a few deep breaths and slow your heart rate before you eat. Chew slowly, and and take a few breaths between bites.
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   Avoid eating late at night. Because your body doesn't burn a lot of calories while you're asleep, you're more likely to hang onto whatever you eat before bed. Try these tips for fighting off the nighttime munchies:
   • Set a deadline. It should be at least two hours before you go to bed, if not three. Once you've settled on it, consider it the point of no return — if you want a snack, ithas to be before 8:00.
   • Drink herbal tea instead. If you can't get by without doing something, brew a cup of herbal tea and sip it slowly before you go to bed. It should have very few calories (if any), and it will help your stomach feel full.

Food safety

Food safety is an important issue for Canadians. We can all play a role in making sure the food we put on our tables is safe to eat by learning how to handle and prepare it with care.
High-risk groups such as seniors, people with a weakened immune system, and pregnant women should also take additional precautions to protect their health.
The information in this section will help you improve food safety in your kitchen and reduce the risk of foodborne illness. You'll find safety tips on cleaning, cooking, chilling, and preventing cross-contamination while handling and preparing a variety of foods such as meat, poultry, seafood, fruits, and vegetables.

Benefits of Physical Activity

Physical activity offers a range of benefits for all ages and abilities as part of a healthy lifestyle.

For children (5-11 yrs) and youth (12-17 yrs)

Physical activity is essential for healthy growth and development. Regular physical activity in childhood develops cardiovascular fitness, strength and bone density.

Physical activity plays an important role in the health, well-being and quality of life of Canadians and helps to prevent chronic diseases like cancer, Type 2 diabetes and heart disease later in life.

Establishing positive habits early in childhood and adolescence can last a lifetime.

• Tips to get your children more active
• Tips for youth

For adults (18-64 yrs)

Physical activity has been shown to reduce the risk of over 25 chronic conditions, including coronary heart disease, stroke, hypertension, breast cancer, colon cancer, Type 2 diabetes and osteoporosis.

Regular physical activity and higher levels of fitness allow daily tasks to be accomplished with greater ease and comfort and with less fatigue. Research shows that as much as half the functional decline between the ages of 30 and 70 is due not to aging itself but to an inactive way of life.

• Tips for adults

For older adults (65 yrs and older)

Weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis. Regular physical activity maintains strength and flexibility, balance and coordination, and can help reduce the risk of falls.

In short, physical activity helps prolong good health and independence.

healty eating

Healthy eating means eating a variety of foods from the four food groups to feel good and maintain your health. Eating well along with being active can also lower your risk of disease and help you reach--and maintain--a healthy weight.

How to eat healthy

Follow these steps to help you eat healthy:

1. Eat the right types of food by following Canada's Food Guide. Choose a variety of foods from each of the four food groups.
2. Eat the recommended amount of food for your age, sex, and activity level.
3. Read food labels to compare and choose healthier foods when shopping. The Nutrition Facts table and the Percent Daily Value can help you make better choices.
4. Limit foods and drinks that are high in calories, fat, sugar, and sodium.

Healthy food choices

Eat these foods more often:

• vegetables (especially ones that are dark green or orange)
• fruit
• whole grains (like barley, brown rice, oats, quinoa, and wild rice)
• lower-fat milk (skim, 1% or 2% milk) and milk alternatives like fortified soy beverages
• fish (like char, herring, mackerel, salmon, sardines, and trout)
• lean meat (skin removed and fat trimmed)
• meat alternatives (like beans, lentils, and tofu)

Get more tips on making healthy food choices.

Did you know?
Canada's Food Guide suggests drinking water regularly. It can satisfy your thirst without adding calories!

Foods to limit

The following foods and drinks should be consumed only occasionally and in limited quantities because they are high in calories, fat, sugar, and/or sodium.

• cakes and pastries
• cookies and granola bars
• ice cream and frozen desserts
• chocolate and candies
• doughnuts and muffins
• French fries and other fast foods
• nachos
• potato chips
• alcohol
• fruit-flavoured drinks
• soft drinks
• sports and energy drinks
• sweetened hot or cold drinks

be active

To be active every day is a step towards better health and a healthy body weight. It is recommended that adults accumulate at least 2 ½ hours of moderate to vigorous physical activity each week and that children and youth accumulate at least 60 minutes per day. You don't have to do it all at once. Choose a variety of activities spread throughout the week.
Start slowly and build up.

Take a step today...towards being active

Look at these tips to get ideas on ways to be
active every day. Try one of the tips below - or
one of your own - each month over the next
year and see what a difference a small
change can make.

At Home:

• Spend less time being inactive like watching TV or playing computer games.
• Stay strong lifting groceries or doing your gardening and yard work.
• Try a new activity each month. Let one family member pick an activity they would like to try and do this as a group.
• Plan active outings such as bike rides, walks or hikes.
• Take your kids to the park and join in their fun - skip, toboggan, push a swing or play tag.
• Explore the area where you live by taking an afternoon to go hiking or cross country skiing with your family - make it a day trip and take a picnic.
• Learn from your kids, let them teach you what new activity they learned in gym class.
• Join a play group or swimming class with your toddler or child.

At Work or School or in your Community:

• Walk wherever you can - get off the bus early and use the stairs.
• Use the fitness facilities at your school, worksite or local community centre.
• Check out what workplace exercise programs are available. If none are available organize lunch hour exercise with your coworkers.
• Check out your local community center for events and activities.
• Recruit people in your community or at work to join a walking club. Walk at an indoor track or shopping mall if it is too hot or cold outside.
• Get out and play...soccer, basketball, baseball, tennis, badminton, volleyball or whatever you like.

Everywhere:

• Move more each and every day - every step counts including taking the stairs to do your laundry or walks to the mailbox, video or grocery store.
• Keep flexible - bend and stretch throughout the day or try tai chi or yoga.
• Put on some music and dance.
• Use a pedometer to track the number of steps you take each day and try to increase them each week.
• Enjoy activities with family and friends.

Additional Resources:

•  Tips to Get Active.

tips to get active

Physical Activity

Tips to Get Active

Adding physical activity to your day

Take a step in the right direction by adding physical activity to your daily lifestyle. Start by slowly increasing your physical activity to meet the new physical activity recommendations.

Physical activity doesn’t mean only sports – it can include everyday things like walking the dog, planting a garden, playing tag, building a snowman, tobogganing, and even household chores like raking the leaves, or sweeping the garage.

Get active tip sheets

For tips and information to help build physical activity into a healthy lifestyle, consult our Get Active Tip Sheets below.

Tips for children(5-11yrs)

Tips for youth (12-17yrs)

Tips for adults(18-64 yrs)

Tips for older Adults(65 yrs and over)

Physical Activity Tips for Adults (18-64 years)

Tips to Get Active

For readers interested in the PDF version it is available for downloading or viewing:
Tips to Get Active (PDF Document - 343 KB - 2 pages)
>> Help with PDF documents

Physical activity plays an important role in your health, well-being and quality of life. Improve your health by being active as part of a healthy lifestyle.

1. Be active at least 2.5 hours a week to achieve health benefits.
2. Focus on moderate to vigorous aerobic activitythroughout each week, broken into sessions of 10 minutes or more.
3. Get stronger by adding activities that target your muscles and bones at least two days per week.

Tips to help you get active

• Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.
• Get into a routine — go to the pool, hit the gym, join a spin class or set a regular run and do some planned exercise. Make it social by getting someone to join you.
• Limit the time you spend watching TV or sitting in front of a computer during leisure time.
• Move yourself — use active transportation to get places. Whenever you can, walk, bike, or run instead of taking the car.
• Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.
• Join a team — take part in sports and recreation activities in groups. You’ll make new friends and get active at the same time.

• Set a goal
• Make a plan
• Pick a time & place
• Every step counts

Health Benefits

Live longer! Live healthier!Physical activity is an important part of a healthy lifestyle. Regular physical activity can help to reduce the risk of premature  death and chronic diseases such as coronary heart disease, stroke, hypertension, colon cancer, breast cancer, type-2 diabetes and osteoporosis.

Every step counts!If you’re not active now, adding any amount of physical activity can bring some health benefits. Take a step in the right direction. Start now and slowly increase your physical activity to meet the recommended levels.

Feel better!Regular physical activity can improve your overall sense of well being by improving  fitness levels and self esteem, reducing the effects of stress, increasing energy and contributing to positive mental health.

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What is moderate aerobic activity?

Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.

• Examples of moderate activity include walking quickly, skating and bike riding.

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What is vigorous aerobic activity?

Vigorous-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath.

• Examples of vigorous activity include running, basketball, soccer and cross-country skiing.

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What are strengthening activities?

Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones. This helps make your bones stronger.

• Examples of muscle-strengthening activities include push-ups and sit-ups, lifting weights, climbing stairs and digging in the garden.
• Examples of bone-strengthening activities include running, walking and yoga.

Is physical activity safe for everyone?
The recommended level of physical activity applies to all adults aged 18-64 years who do not have a suspected or diagnosed medical condition. These guidelines may be appropriate if you are pregnant. Consult a health professional if you are unsure about the types and amounts of physical activity most appropriate for you.

Physical activity tips for older adults (65 years and older)

Tips to Get Active

For readers interested in the PDF version it is available for downloading or viewing:
Tips to Get Active (PDF Document - 343 KB - 2 pages)
>> Help with PDF documents

Physical activity plays an important role in your health, well-being and quality of life. These tips will help you improve and maintain your health by being physically active every day.

1. Take part in at least 2.5 hours of moderate- to vigorous-intensity aerobic activity each week.
2. Spread out the activities into sessions of 10 minutesor more.
3. It is beneficial to add muscle and bone strengthening activities using major muscle groups at least twice a week. This will help your posture and balance.

Tips to help you get active

• Find an activity you like such as swimming or cycling.
• Minutes count — increase your activity level 10 minutes at a time. Every little bit helps.
• Active time can be social time — look for group activities or classes in your community, or get your family or friends to be active with you.
• Walk wherever and whenever you can.
• Take the stairs instead of the elevator, when possible.
• Carry your groceries home.

• Start slowly
• Listen to your body
• Every step counts
  
  

The Health Benefits of Being Active

• Improve your balance
• Reduce falls and injuries
• Help you stay independent longer
• Help prevent heart disease, stroke, osteoporosis, type 2 diabetes, some cancers and premature death

Aerobic activity, like pushing a lawn mower, taking a dance class, or biking to the store, is continuous movement that makes you feel warm and breathe deeply.

Strengthening activity, like lifting weights or yoga, keeps muscles and bones strong and prevents bone loss. It will also improve your balance and posture.

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What is moderate aerobic activity?

Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.

• Examples of moderate activity include walking quickly or bike riding.

---

What is vigorous aerobic activity?

Vigorous-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath.

• Examples of vigorous activity include jogging or cross-country skiing.

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What are strengthening activities?

Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones. This helps make your bones stronger.

• Examples of muscle-strengthening activities include climbing stairs, digging in the garden, lifting weights, push-ups and curl-ups.
• Examples of bone-strengthening activities include yoga, walking and running.

Every step counts!
If you’re not active now, adding any amount of physical activity can bring some health benefits. Take a step in the right direction. Start now and slowly increase your physical activity to meet the recommendations.

More physical activity provides greater health benefits!
That means the more you do, the better you’ll feel. Get active and see what you can accomplish! Move more!

Is physical activity safe for everyone?
The recommended level of physical activity applies to all adults aged 65 years and older who do not have a suspected or diagnosed medical condition. Consult a health professional if you are unsure about the types and amounts of physical activity most appropriate for you.

Physical Activity Tips for Youth (12-17 years)

Tips to Get Active

For readers interested in the PDF version it is available for downloading or viewing:
Tips to Get Active (PDF Document - 352 KB - 2 pages)
>> Help with PDF documents

Be active - at home, at school, at play - inside or outside-with family and friends. You'll have more energy, feel healthy and strong, and good about yourself!

1. Every step counts. Try to do an hour every day of moderate- to vigorous-intensity activity. Choose vigorous activities at least three days a week.
2. Get stronger by doing activities that build muscles and bones at least three days a week.
3. Combining aerobic and strengthening activities will improve your health and well-being.

Tips to help you get active

What activities you choose to do is up to you:

• Walk, run or bike instead of getting a ride
• Do something you enjoy - run, jump, swim, skateboard, snowboard, ski, skate, toboggan
• Check out yoga, hip-hop, or aerobics classes
• Try indoor rock climbing, play soccer, ride a bike
• Take the dog for a walk
• Dance to your favourite music
• Rake the leaves, shovel snow, carry the groceries home
• Join a team at your school
• Choose activities you like or be creative and try something new
• Set physical activity goals with your friends and family
• Reduce screen time

Be more active after school. Every step counts!

Top of Page

Health Benefits

• Meet new friends
• Do better at school
• Increase your concentration
• Improve your self-esteem
• Build stronger bones and muscles
• Improve your mental health
• Improve your fitness
• Improve your posture and balance
• Reduce your stress
• Have a strong heart
• Helps with healthy growth and development

Adding more physical activity to your day improves your health, and it's fun.

What is moderate aerobic activity?

Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.

• Examples of moderate-intensity physical activity include walking quickly, skating, bike riding and skateboarding.

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What is vigorous aerobic activity?

With vigorous-intensity aerobic activity, your heart rate will increase even more and you will not be able to say more than a few words without catching a breath.

• Examples of vigorous activity include running, basketball, soccer and cross-country skiing.

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What are strengthening activities?

Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones, helping make your bones stronger.

• Examples of muscle-strengthening activities include doing push-ups and sit-ups, lifting weights, climbing stairs and riding a bike.
• Examples of bone-strengthening activities include running, walking, yoga and jumping rope.

Combine aerobic and strengthening activities
To achieve health benefits, children need to do both aerobic and strengthening activities. Aerobic activities result in faster breathing, a warmer feeling and an increased heart rate. Strengthening activities build muscles and bones.

Get them active after school
After school is a great time to be physically active. Sign up for active programs, and if possible find active ways to get home from school. Make time to be active every day.

Physical Activity Tips for Children (5-11 years)

Tips to Get Active

Information and tips for parents, teachers and caregivers of children (5-11 years)

For readers interested in the PDF version it is available for downloading or viewing:
Tips to Get Active (PDF Document - 355 KB - 2 pages)
>> Help with PDF documents

Help kids enjoy their way to a healthier lifestyle! One hour of physical activity every day: at home, at school, at play. Every step counts!

1. Physical activity plays an important role in the health, well-being and quality of life of all Canadians, and it is particularly important for children and youth. Habits formed early can last a lifetime.
2. How much physical activity do children need?Children aged 5-11 should  accumulate at least One hour of moderate to vigorous-intensity physical activity daily. But more is even better!
3. To make the most of their physical activity, try to include: Vigorous-intensity activities at least three days per week. Activities that strengthen muscle and bone at least three days per week.

Tips to help kids get active

• Encourage walking to school and getting active as a family
• Get them to skateboard, bike or run instead of getting a ride
• Ask them to walk the dog with you
• Have them rake the leaves, shovel snow or carry the groceries
• Encourage them to dance to their favourite music
• Replace computer and TV time with something active
• Build active opportunities into daily classroom routines and encourage students to join a school sport team
• Take kids to the playground or to the park to play
• Reduce screen time

Be more active in the after-school time period. Every step counts!

Health Benefits

• Opportunities for socializing
• Improve fitness
• Increased concentration
• Better academic scores
• Stronger heart, bones and healthier muscles
• Healthy growth and development
• Improved self-esteem
• Better posture and balance
• Lower stress

More physical activity provides health benefits. Encourage children to move more as part of a healthy lifestyle.

What is moderate aerobic activity?

Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.

• Examples of moderate-intensity physical activity include walking quickly, skating, bike riding and skateboarding.

What is vigorous aerobic activity?

With vigorous-intensity aerobic activity, your heart rate will increase even more and you will not be able to say more than a few words without catching a breath.

• Examples of vigorous activity include running, basketball, soccer and cross-country skiing.

What are strengthening activities?

Muscle-strengthening activities build up your muscles. With bone-strengthening activities, muscles push and pull against bones helping make them stronger.

• For children, climbing and swinging on playground equipment is an example of a muscle strengthening activity.
• Examples of bone-strengthening activities include running, walking, and jumping rope.

Combine aerobic and strengthening activities
To achieve health benefits, children need to do both aerobic and strengthening activities. Aerobic activities result in faster breathing, a warmer feeling and an increased heart rate. Strengthening activities build muscles and bones.

Get them active after school
After school is a great time to be physically active. Suggest activities other than TV/computer. Sign up for active programs, and if possible find active ways to get home from school. Make time to be active every day.