How Can I Lose Weight Without Exercising: The Truth is Better Than You Think

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You’ve ended up here and we’re going to assume that you have one burning question:

How Can I Lose Weight Without Exercising?!

We’re going to start this article off on the right foot right away:

You do NOT need to exercise to lose weight, nor is it recommended in any way, shape or form!

Let’s explore our reasoning behind that statement, and then you can decide on your own if this is something you also believe in, or if you want to continue to exercise for weight loss anyway.

You’ve Been Struggling to Get AND Keep the Weight Off!

Initially I wasn’t sure how we’d start this article off, but now it’s clear.

You may have been struggling with weight loss for a long time. I did as well. You can read about my story here.

I was significantly overweight by around 30-35lbs and I too had no idea how to get and keep it off – and I as well thought that exercise was the key!

OH BOY! How wrong I was!

The belief that exercise is necessary for weight loss could not possibly be further from the truth.

If that were the case, how was I able to lose 30 lbs without exercising?

That’s a great question, Mike, and I want to learn more.

I am going to teach you how you can do the exact same thing with a few principles that will help you change your view of dieting and weight loss.

Calories, Calories, CALORIES!!!

As we know, research has indicated that regardless of the method of calorie restriction (more on that below) ultimately the caloric deficit is what leads to fat loss. . . PERIOD!

Whereas exercise can play a secondary role in weight loss, it is 100% unnecessary to lose weight… and that’s a proven fact!

There are two main ways to restrict your calories:

  1. By eating less calories than you burn every week
  2. By increasing your activity levels (and therefore burning more calories than you’re consuming)

The simple truth about weight loss is the number of calories you eat everyday vs. the number of calories you burn everyday.

One good aspect of this is that you don’t necessarily have to eat fewer calories than you burn every day, but the goal would be, over the course of the week, to eat fewer calories than you’ve burned.

We’ve written an in-depth article on how many calories you need to eat to lose weight which you can read about here if you’re interested in that.

The basic idea is to find out what your maintenance calories are (the number of calories needed to maintain your current bodyweight – and not lose or gain weight) and then subtract 20-25% from that daily.

In this example, we’ll be using a 20% caloric deficit which is 500 calories daily.

Here is a handy calculator that can help you out with this. You’ll be asked your weight and goal and you can input the information in KG or LBS for your convenience.

Here are two charts to illustrate my point.

In this first chart, we’re going to discuss eating at a caloric deficit every single day of the week, and keeping it continuous.

Let’s have a brief moment to review the chart, and then we’ll discuss it below.

As you can see in this first example you’ll be eating the same number of calories every single day which is fine for weight loss, but from a societal standpoint, it could be challenging to follow this.

Things naturally come up during the course of the week such as:

  • Family gatherings
  • Friend gatherings
  • Drinks
  • Dinners out
  • Desserts
  • … and more …

Sometimes these things aren’t planned for and before you know it, you could blow up your diet in no time!

That’s not what you want, so in the following example I will show you the way I like to look at dieting calories that makes more sense in order to allow for unforeseen circumstances!

Taking into consideration your maintenance calories of 2500 (just as an example), your total weekly maintenance calories would be:


This is the number you would have to hit every week to maintain your bodyweight.

Our reasoning for the weekly goal is because weight generally fluctuates throughout the week and counting daily calories isn’t really all that necessary.

Now, with your maintenance in mind, and, having read our calorie guide, we will say that you need to eat 20% fewer calories on a weekly basis to lose 2-4lbs per week (depending on your obesity levels).

Ok, so here are your MAINTENANCE CALORIES again: 17,500.

17,500 – 20% =
17,500 x 0.75 =

14,000 weekly calories to lose weight.

You need to hit this number every week to lose weight.

In order to accomodate things coming up during the course of the week (usually on weekends), we’ll show you how to rearrange your calories to allow for more food/drinks on Fridays and Saturdays.

For that, we’ll simply eat less calories on Mondays and Tuesdays since not many things happen socially during those two days, and then you can choose any other two days to increase your calories.

In this example, we will subtract an additional 500 calories from 2000 to make 1500 on Mondays and Tuesdays, and you are free to add them back on any day you wish!

However, for this example, we’ll add them back on Fridays and Saturdays.

Let me show you what I mean:

You are STILL at 14,000 weekly calories to lose weight.

As you can see, you may choose to change around the number of calories you eat if this suits your lifestyle more.

You can also remove more calories earlier in the week than we show here, and add that same amount back on the weekend, or any other arrangement you wish!

The magic number you need to stick to is that 14,000 calories per week.

You can choose the first example, the second, or any other arrangement that suits your own personal needs!

Just please make sure to use the calorie calculator provided above to find out the exact numbers for your own personal needs!

Keep Track and Measure Your Food Intake!

This is absolutely critical to your success!

You MUST keep close track of the number of calories you’re eating if you want to have a fighting chance of weight loss.

For a fantastic guide on how to make your dieting experience as enjoyable as possible please check out our guide on intermittent fasting

But make sure to come back here for the rest of this article!

We really think you’ll love what we have to say there.

If you enjoy eating out on the weekends, keep very close track of your calorie intake the rest of the days and then allow yourself some freedom to enjoy food and beverages with your friends and family.

Based on our model #2 above, this is the preferred method.

Fasting will really help you get to your weight loss goals much more quickly because you only allow yourself food during certain periods of the day allowing you to eat larger, much more satisfying meals that you will love!

Exercise is AMAZING for Your Health, But Entirely Unnecessary for Weight Loss!!!!!

Exercise is a great way to increase the number of calories you burn and it’s also a great way to live a healthy lifestyle.

However, exercise alone can not, never has and never will be able to make you lose weight without eating in a caloric deficit (as explained above and here).

Not only does exercise not make you lose weight by itself, exercise has the potential to cause unwanted side-effects (especially steady-state cardio such as running or jogging instead of doing HIIT training).

For high-intensity interval training, click here to be brought to our Working Out At Home guide.

Steady-state cardio can take hours to burn 200-300 calories, and you’ll be so hungry afterwards that you are very likely to eat those calories back!

It’s been discussed by scientists that steady-state cardio is a complete waste of your time unless you’re using it to train your endurance – but for fat loss it’s pointless (in light of HIIT). 

Furthermore, steady-state cardio such as running and jogging can negatively impact your knees, back, other joints, waste tons of your time and really add no value in terms of your efforts towards weight loss.

Eat fewer calories than you burn on a WEEKLY basis and enjoy fat loss WITHOUT having to exercise!

For men, here is an in-depth guide on weight loss and how to structure your diet.

You can skip the workout part of the program if you don’t want to lift weights. The dieting portion is MORE than worth the money on its own!

Women can enjoy Visual Impact for Women by Rusty Moore for some seriously powerful dieting strategies that are based on what we taught you here.

As always,
With Love,


  1. Hi Michael,

    Great post! I love how you explain the whole calorie intake thing so well. I certainly agree you have to watch what goes in in order to lose weight. The less we each the less weight there will be.

    I am a big exercise person too and I know for me my body needs the exercise and movement. I do a lot of running and gym but also HIT stuff. I do a stair run 3 times a week which is really intense and gets the heart rate going. Thanks for a brilliant article,


    1. Hi Kevin,

      Thank you for stopping by! It’s great to have you here. Yes, it really boils down to a concept called calories in calories out. You must take in less than you consume!

      One’s body definitely needs exercise for sure – it’s just part of life but the whole point of this article is not to discourage people from exercising – the whole point of the article is to discourage people from thinking that they can only lose weight by exercising. It’s simply untrue and completely silly!


  2. Good job highlighting an important topic. People think exercising is the holy grail of losing weight, when in actuality it is actually 70-80% nutrition. If you can’t get right, there’s really no point in working out unless you’re doing it for fun and to stay healthy.

    1. Hi Brandon,

      Actually in literal terms, exercise is 0% of your weight loss efforts. The literal only thing leading to weight loss itself is a caloric deficit, and exercise can be used to increase your calorie expenditure, but it by no means directly leads to weight loss at all.

      But your second point is exactly right! You must know exactly what you are doing when it comes to stretegising your weight loss!

    1. Hey Kathleen! Thank you for the kind words. I am trying my best and the team is growing! Hope to see you again soon!

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