How to lose weight without changing your lifestyle

Weight gain could be one of the biggest worries facing a majority of people every day. Anxiety about poor health and longevity has people trying everything they can think of - or everything an "influencer" tells them to - to try and lose weight quickly. The first step for many seems simple - eating fewer calories. But how many calories should you be eating to supercharge your weight loss efforts? Chasing the calorie deficit can lead to poor food choices, hunger pangs, weird eating habits and a vicious cycle of yo yo dieting.

If you’re going to consume fewer calories, is it as simple as having better portion control?

What if you eat significantly fewer calories but still chow down on lots of unhealthy foods and so-called “liquid calories” otherwise known as booze?

Conventional wisdom suggests that “a calorie” is not always “a calorie” when you’re comparing protein rich foods, natural foods and processed foods. So where does that leave the average Joe with a weight management issue?

Lose weight without dieting

What if I told you that some of the most effective ways to lose fat just require your time and almost no effort.

Weight gain

It’s no secret, just the thought of weight loss can be draining. But that’s not the biggest issue because we’ve been programmed with false beliefs about what it takes for someone to have a healthier body.

We’ve been made to believe that to lose weight you have to go through hell- which is not true.

There are actually some “lazy” methods for sustainable weight loss where you don’t have to exercise or diet. So you don’t need to stress about slaving in the gym or cutting out pizza night.

In fact, we have compiled 5 proven ways for anyone to shed pounds without exercising, dieting, or any other hard and frustrating methods whatsoever.

These are researched-based methods, some of which have been used throughout time for improving the body beyond just losing weight. It’s worth noting at this point that I do not provide medical advice and while I hope I’m helping people lose weight, I’m not a doctor and I don’t pretend to be one on the internet.


Chew gum

Sounds unusual right?

Research shows the best way to lose weight faster by chewing gum is to do it first thing in the morning after waking up and before you eat breakfast.


Chewing gum sends signals that trick your brain into thinking you’re full. You then become less hungry later on because you have satisfied your appetite through chewing earlier on, so you end up eating less.

And second, a study has shown that people who chew gum during a meal eat fewer calories than those who do not chew gum during meals. It’s probably a bit weird to chew gum while eating, but if you consume fewer calories and feel satisfied it’s a win.

So chewing gum can be a great way of losing weight because it reduces appetite without you having to make any major changes to your regular diet.

Maybe you only need to add gum-chewing as part of your daily routine to cut calories and you could lose some excess weight along the way.

This may not work for everyone but it can be very helpful for those who have a sweet tooth and love snacking between meals if they switch to a stick of gum.

Drink green tea before bed

This is one of the most commonly used methods for weight loss because it can be highly effective.

Drinking green tea before bed can help your body burn up to an 79 extra calories a night. That not sound like a lot, but it means that if you drink some green tea before sleeping every night, you could lose a pound in a month. People tend to underestimate the compound power of small actions…

Green tea has also been shown to help improve metabolism and actually raise the body’s core temperature which gives you higher energy levels during your workouts (if you’re doing any – remember we said you didn’t need to head to the gym for that strength training program?).

Green tea can also help you lose weight faster because it contains catechins that target the stubborn fat on your belly and waistline.

So if you drink green tea after eating a high-calorie meal, you’ll burn even more calories as you sleep.

Get the chickpeas in

Ok, I said you wouldn’t have to change your eating habits or diet, but this really doesn’t count…

Add 100 grams of chickpeas, boiled and drained into your sauces when cooking pasta, rice, or other grains to bulk up meals.

This is by far one of the most effective weight loss methods because when people eat more chickpeas and fewer unhealthy foods they could lose up to 10 pounds in a month.

And what makes tinned chickpeas so great is that they are easy to cook, super delicious and very cheap.

According to dietitian Joy Bauer, adding beans and pulses into your recipes makes food more filling and satisfying which results in you eating less than you usually would – building healthy habits that will last.

And beans are also rich in fibre which makes you feel fuller for longer and lessens the cravings to eat junk food and other snacks throughout the day.

This, in turn, will lead to sustainable weight loss because you eat fewer calories overall, making it easier to maintain a healthy weight.

Dive into an ice-bath

This one might one of the most popular ways to lose weight for many people at first, but it is one way to lose weight without dieting.

You may have heard that people lose weight when they stand in cold water or go for a swim in winter.

When you are in an ice bath, your body is forced to reduce the temperature of your core to about 92 degrees causing their bodies to produce shivering thermogenesis (a type of natural warmth) to warm – which makes it burn more calories.

This means that you burn extra calories as you try to get warm in an ice bath. And even when you are out of the water, shivering thermogenesis continues for a while – which also burns more calories.

And there is more good news concerning this method:  

The effect of bathing in cold water lasts after getting out of the bath since it amplifies calorie-burning by boosting “the thermic effect of food” (TEF).

This means that your body continues to burn calories after eating food as it metabolises it. What makes this even better is that foods rich in fibre such as vegetables, pulses, whole grains and even whole grain bread have a higher TEF contributing to more weight loss.

How to do it safely at home:

Fill up your bathtub with ice cubes and water, get in the tub for 45 minutes to an hour- keep it at least 14 degrees Celsius (57 Fahrenheit). The colder you keep the water the better the effects.

The ancient art of sauna heat therapy

This was once used by the Finns and other Europeans to keep warm in the long winters. Now, it is widely known for its ability to help you lose weight.

Sauna heat therapy increases your body temperature which causes more calories to be burned throughout the day as your metabolism speeds up during the process.  This has been proven by many scientific studies conducted on animals and humans alike.  The best part of this weight loss method – it’s easy and relaxing!

It also comes with a wealth of other benefits aside from just weight loss such as better cardiac health, improved sleep and reduced stress.

How does it help you lose weight without dieting?

The heat helps to increase glucose metabolism. In excess, glucose gets stored in the liver as glycogen or, with the help of insulin, converted into fatty acids, circulated to other parts of the body, and stored as fat in adipose tissue. Getting rid of the excess glucose means more weight is lost.

Regular sauna use improves symptoms associated with heart disease and also improves the immune system, which is important for people who are undergoing chemotherapy treatments because it can reduce their vulnerability to infections during these times.

Disadvantages of using a sauna to lose weight:

The disadvantages of using a sauna that we found in our research were possible side effects like dizziness, headaches, and dry skin. To mitigate these, remember to drink water and stay properly hydrated at all times.

However, the benefits of using a sauna to lose weight are much greater than its side effects for most people.

Your main concern when it comes to this effective method should be how you can access one.

You can choose to go to a facility that has one installed, but this is can be inconvenient if there isn’t a sauna near you.

You can alternatively choose to set up your sauna in your own comfortable space like at home or at your cabin. Click here to find out how.

In conclusion

So there you go. If you have been dreading the thought of slaving in the gym, having to stop eating your favourite foods or enduring weird diet food, these 5 methods will give you a few alternatives to try.

Experts recommend chewing gum in the morning and drinking green tea before bed for a boost in metabolism; adding chickpeas to starchy meals as well as using an ice bath and sauna treatment for detoxification purposes. 

There’s no need to do anything drastic like crash diets or high-intensity workouts when these simple steps can be just as effective at shedding pounds while giving your body some much-needed TLC. 

To help get started on this journey of losing weight effortlessly, we’ve created a free email training that guides you through how you can bring the sauna experience and treatment to your own backyard. 

This is along with helpful tips from experts who have used them successfully themselves! We hope it helps you find what works best for you too

If you want more information about our blog post please feel free to contact us!

No Gym, No Diet