How to lose weight without exercising

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If you’re looking to lose weight but hate hitting the gym, we’ve got some good news for you. 

You can lose weight without exercising.

There are already thousands of people across the world hitting their health goals without ever stepping foot in a gym.  

Sure, adding a little exercise to your routine will speed up your weight loss, but it’s not the only way to lose weight.

And don’t worry, we’re not recommending some harmful crash diet or horrendous fad “fast and easy” system.  

Losing weight without exercise is possible through one thing and one thing only.  

Understanding what your body needs, and building healthy habits around those needs.  

It might be a slower process, but when done the right way it can create long-lasting change for you and your body.

The moment you start creating and sticking to healthy eating habits, the closer you’ll be to succeed on your weight loss journey, without painful sacrifices or hundreds of hours at the gym.

And if you struggle with your motivation, then Miboko is the perfect solution for you.

Miboko analyzes the way your body reacts to different types of food and gives you personalized suggestions based on real data taken directly from you.

This data helps you build a program that works, helping you develop healthy eating habits to shed some pounds and keep them off for good.

This means you’ll be able to identify which foods work better for you, and you’ll be more likely to stick to them. You can log your meals and water intake, and you’ll get advice from our knowledgeable and supportive experts. 

And the best part? 

You don’t have to ban any foods from your list, and you don’t have to hit the gym unless you want to.

With Miboko you can lose weight, improve your health, and keep track of your progress

Without sacrifices and without exercise.

Simple eating habit changes that hugely help with weight loss

These habits are quick and easy to add to your daily routine. They’ll help you shed some pounds, stay healthy, and feel better.

Start your day with a high-protein breakfast and a coffee/tea

Starting the day right is fundamental.

When you start your day with a healthy breakfast, you’re more likely to stick to the amount of food you planned to have, avoiding unhealthy choices down the line.

A high-protein breakfast helps you reduce cravings, which in turn helps you make healthier food choices throughout the day.

For coffee lovers out there, caffeine helps boost your metabolism, and it’s believed to help with weight loss and fat reduction. Do we need to add that it tastes great? Didn’t think so!

If you start your day with a high-protein breakfast and a cup of coffee or tea, you’ll be taking the first step towards being in control of your health and your weight loss process.

Drink water before meals

Whether you’re working from home, in the office, or at uni, this habit works in any setting.

All you have to do is drink a glass of water before your meal.

Studies show that drinking water before a meal may help you eat fewer calories, as well as keep you hydrated and healthy.

This is a quick, cheap, and easy strategy to include in your daily routine to support your weight loss process.

Eat slowly

Eating slowly isn’t just important from a weight-loss standpoint, but also from a mindfulness one.

You lead a busy life, and you may be rushing between meetings, trying to hit your deadlines, or dealing with a thousand other things.

Eating slowly helps you feel fuller for longer, but it also gives you the chance to sit down, relax for a few minutes, and enjoy your food.

Some studies show that eating slowly may be an effective strategy to control the amount of food you eat.

Bear in mind…

If including these 3 habits at once feels overwhelming, start small.

Your weight loss journey is not a race, it’s a path for you to walk at your own pace.

You can start adding just one habit for the first week, and include more when you’re ready.

Consistency is key to achieving your goals and seeing your progress, so don’t get discouraged if you’ve been doing this for a week and you can’t see any results.

You’re on the right track, you’re trying to build new habits, and your body is getting used to it.

If you want to keep track of your progress and make sure you stay focused, then our Miboko app is your next stop.

The best sleeping routine to drop weight and feel great

Sleep helps us in many ways. Apart from making us feel ready to go about our day, sleep can be an effective weight management tool, and we’re about to show you how to use it.

Losing weight without exercise is possible if you create healthier daily habits. And one of the most important habits you need to build is a healthy sleep schedule.  

Sleeping for at least 7.5 hours at night might help you snack less, drink less alcohol, and stick to your meal plan.

Creating a sleep routine and sticking to it is as important as sticking to newly developed eating habits.

Not sleeping enough increases the chances of you visiting the fridge at night, cheating on your meal plan, and choosing more unhealthy food.

A good sleeping routine will not only help you shed some pounds, but it will also have you feeling energized and well-rested.

Some tips for your bedtime routine:

  • No more caffeine after lunch – it can stay in your body for up to 9 hours
  • Aim to go to bed around the same time every night.
  • Always do something relaxing before bed -reading, taking a bath…
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Use your bedroom for sleep only – no laptops, TV, or any other electronics.


Blue light is the last thing you should have around you when you’re creating your bedtime routine, so make sure to follow these steps – no exceptions.

Get ready to sleep like a baby!

Bear in mind…

Creating and following a sleep routine can be tough at first.

Remember to take our advice and adapt it to your own experience.

You might be able to create a bedtime routine tonight, or you may need to develop yours over weeks. 

Both are fine.

The important thing is getting started.

If you stick to a bedtime routine every day – reading, taking a bath/hot shower…  you’re letting your body know it’s time to take some rest.

It won’t happen instantly, this habit needs consistency.

Try different times to go to bed.

Try different relaxing activities.

Always stop using electronics before bed.

And when you find what works for you and what doesn’t, you’ll have your very own sleep routine, and you’ll be a step closer to your goal.

The simple drinking habits that can help you lose weight

Drinking habits go beyond having 2 liters of water per day. When included in your routine, these drinking habits can help you shed some pounds faster. Let’s take a look.

Drink enough water throughout the day

This one is hardly a surprise, but why does it work?

Water helps everything run smoothly in your body, and it makes your stomach feel full.

Some studies show that those who drink water before a meal are more likely to eat fewer calories than those who don’t.

This happens because water keeps you fuller and regulates your appetite.

Studies have also shown that people who don’t get enough water throughout the day tend to have higher BMIs than those who do.

Lower your alcohol intake

We’re not telling you to completely cut out alcohol, but to lower how much you drink.

Alcohol has empty calories and many alcoholic drinks contain sugar, so it’s definitely a good idea to limit how many alcoholic drinks we have.

Drinking can also lead to bad decisions while you’re dieting, slowing your progress and making you feel frustrated.

We’ve all strayed towards unhealthy, greasy snacks after a few drinks.  

Add tea to your daily routine

You can add any tea to your diet. They’re full of antioxidants and great from a weight loss perspective, as they flavor your water while adding no calories, so you can stay hydrated while you enjoy your drink.

Studies show that green tea, however, is the best option for weight loss, as it helps you burn more calories by increasing your metabolism.

Bear in mind…

Old habits die hard.

Which is why you need to include these habits in your routine at your own pace.

You might be able to stop consuming alcohol entirely straight away, or you might be able to lower your consumption gradually after a couple of weeks into your weight loss journey.

Once more, both are fine.

The key to creating habits that stick is repetition, and by choosing to have a cup of green tea after your meals or skipping that second glass of wine, you’ll start seeing progress and feeling better.

Try different options and see what works for you, and when you find it, keep doing it.

You’re on the right track, and those results will be noticeable in no time!

Serious about losing weight? Meal planning is your next step

If you’re always rushing, you probably don’t have time to decide what you’re going to eat every day, which leads to improvising and calories adding up. This happens to almost everyone.

Meal prep can be your best ally in your weight loss journey.

You’ll have a clear idea of what it is that you’re eating every day, and the chances of you making unhealthy choices are lower.

Meal prep is also a great way for you to get creative with the meals you cook and the snacks you choose.

You only have to cook your meals once, which means that your prepped meals will just have to be microwaved. No more cooking required!

Ideally, if you can make enough food for the week during the weekend, you can freeze some of it, as food only tends to last 2-5 days in the fridge.

If you don’t have space in your freezer, you could cook twice a week (Sunday and Wednesday for instance) to be all sorted for the week.

Apart from improving your overall health, meal prepping also makes you feel empowered and in control of your own weight loss journey, and you’ll be less likely to deviate from your weight loss plan.

You’re the person in charge – embrace it!

Bear in mind…

Trying to plan your weekly meals without knowing how much meat, vegetables, or carbs you should be having is frustrating and time-consuming.

To create your own meal planning, make sure you’ve done some research – or used Miboko – to find out what is the best food to fuel your body the right way.

Once this step is sorted, meal planning becomes easy, creative, and empowering.

You’re in control of what you eat, and you’ll be sorted for the week, so no need to rush or feel tempted to grab that mega calorie-rich sandwich for lunch or that lasagna for dinner.

You’ll be able to step closer to your goal and develop your cooking skills at the same time.

We call that a win-win!

Your friends can help you lose weight

Support networks can make your weight loss journey a breeze or a nightmare. Making sure your support network is aware of your weight loss goals will help you stick to your new habits.

Anybody can be part of your support network – friends, family, or colleagues – and it’s important they know you’ve started your weight loss journey. And that you’re serious about it.

To be blunt, the last thing you need around you when you’ve decided to take this path is negative vibes, so anything -or anybody- that doesn’t add to your supportive support network needs to stay out of it.

To make it even more clear, the last thing you want to feel if you stray from your weight loss plan is the guilt that follows someone saying ‘I told you so’.

A supportive support network, however, can help keep you focused and motivated, boosting your confidence and making you hit your targets consistently.

Whoever you choose to be part of your support group, communicate clearly with them, set boundaries, ask for support as and when needed, and celebrate the little wins, no matter how small they are.

Bear in mind…

A support group doesn’t need to have more than 2 people in it to be effective.

Don’t worry if you only want to confide in one person to support you through your journey, quality is better than quantity.

Whoever you choose to be part of your group, make sure they’re someone you can trust in and turn to for support and encouragement.

Sharing is caring, and letting them know what challenge you’re facing will help you overcome it while bringing you and your network closer together.

Measuring your weight loss progress takes you even closer to success

Having measurable results to turn to when you need an extra confidence boost is fantastic, and it works great when you want to look back and see how far you’ve come.

To make sure that you’re measuring your results sustainably and without obsessing too much over them, we need to set up some SMART goals.

SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound.

Let’s take a peek:


You would be right to think saying something like “I want to lose 20 pounds in a week” is specific, and you’d be right.

But it’s not realistic.

Having an ideal weight in mind is great, but you need to remember that body weight fluctuates during the day for several reasons, and this impacts the result you see on the scales.

Instead of settling for a specific weight, you could try other specific goals such as:

  • “I want to improve the way I eat so I’m going to meal prep for the week.”
  • “I want to eat healthily so I’m going to stick to my meal plan for the week.”


A measurable goal doesn’t need to be about weight or lost inches.

You can measure your specific goals in a variety of ways, and because of what we just explained using scales to monitor your progress isn’t the best method to keep you motivated.

Instead, you can use an app or a tracker to measure your progress.

So for instance, with our examples above, you could get a meal planning app to plan your meals and stick to them.

And you can also just write it down in your journal/calendar/piece of paper.

Whatever your specific goal is, make sure you can measure it.


Your goals need to be, above all, feasible.

Sure, they should be challenging, but not to the point of being overwhelming.

If you have a history of not being able to lose more than 5 pounds, then aiming to shed 20 pounds is not attainable at all.

Same with the meal planning.

If you’ve never done meal planning, trying to plan ahead for a whole week can be too much, too soon.

And this can lead to frustration.

If you find it nearly impossible to stick to a meal plan, then make a meal plan for 2, maybe 3 days a week, and you’ll be more likely to stick to it.

Starting small is better than not starting at all, and you’ll be making progress before you know it.


Your goal needs to be relevant to you so that you can stay focused and motivated throughout your weight loss journey.

It can be relevant because you’ve recently visited the doctor and he told you that you’re at risk of developing a chronic illness, or because you have an event to go to, or because you want to look a certain way.

The relevance of your goal is what will keep you going, so make sure that it’s, well, relevant enough to make you give your all!


Your goals should fit within a reasonable timeframe.

Losing 1-2 pounds a week is normally considered healthy weight loss, so your new goal could be something like:

“ I want to improve my physical condition so I’m going to plan and stick to my meal for 3 days a week because I want to avoid developing a chronic illness. This will also help me feel more confident when I go out with my friends. I will look at my results in 4 weeks and make any necessary adjustments so that this daily activity becomes a habit and I can keep on feeling healthier and motivated.”

Pro tip!

Having your SMART goals written down somewhere visible will help you stay motivated.

Sharing your SMART goals with your support network is a fantastic first step towards hitting your goals and staying on track.

Can you really lose weight without exercise?


Exercise helps you shed unwanted pounds faster, and strengthen key muscle groups. But it’s not the only way to lose weight.

You can lose weight if you change some habits (eating, drinking, sleeping) and have some SMART goals and a support network in place to keep you going.

Exercise doesn’t need to be part of your weight loss plan if you don’t want it to be.

Long-term health success is about creating healthy new habits that develop into a routine.

If you find it hard to keep going or stay motivated for long, you can use apps to help you out and give you a nudge when you need it.

Miboko is the perfect weight loss companion because:

  • It doesn’t restrict your diet (no food is forbidden or frowned upon).
  • It doesn’t ask you to exercise.
  • It monitors your body’s reaction to the food you eat and gives you personalized advice to help you hit your goals.
  • Its sensors are non-invasive, so they don’t break the skin.

You’re serious about your weight loss journey, and so are we.

That’s why we recommend you ditch all the fad diets and start changing your habits.

It won’t happen overnight, but it will happen.

And if you want to speed up the process, our app is just a click away.

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