How to Lose Weight Without Trying: An Official Slackers Guide


Dr. Philip Rodger

Owner and Clinic Director

Almost four in every 10 American adults are obese. More than 31% of adults (age 20 and older) are also overweight.

That means that less than a third of the adult population has normal weight!

What’s more, recent studies show that all U.S. states have obesity rates of more than 20%. But it’s the worst in West Virginia, where the adult obesity rate was at a whopping 38.1% back in 2017.

While we all know it’s a must to keep our weight in check, we all also know it’s very challenging. Here’s the thing though: there are ways on how to lose weight without trying.

You read that right. You can keep those bathroom scale digits from racking up without starving yourself.

Ready to make easy effortless weight loss a possible feat? Then let’s dive right into it!

1. Take Your Time When Chewing and Swallowing

The faster you gulp your food down, the faster you’ll see your weight go up. That’s because you’re not giving your brain enough time to realize you’re already full. This time difference can result in you eating more than what you need.

It also means you’re filling yourself with more calories than necessary.

So, enjoy your meal for as long as you can. Slow down when chewing and swallowing. Studies found that slower eaters are less likely to gain weight than those who eat fast.

Counting the number of times you chew can help you be more mindful. Of course, the best way is still to savor the taste of every bite and morsel.

2. Ditch Your Ultra-Processed Food Options

Your favorite breakfast cereal, microwaveable meals, and instant soup? Those are all ultra-processed foods. And if you’re like the majority of Americans, more than half of everything you eat consists of such.

The problem with these foods is that they account for 90% of Americans’ added sugar intake. Yes, they’re convenient and even super tasty. But all that extra sugar gets turned into fat and sent straight to your bloodstream.

Instead, go for unprocessed, low glycemic index options like these fat-melting foods. From low-fat meat to poultry, legumes to nuts and seeds, you have plenty of delicious options. Veggies, fruits, and whole grains also have a low GI.

Furthermore, they’re rich in antioxidants and omega-3 fatty acids that help prevent inflammation. Also, the body is slower to digest and metabolize low GI, anti-inflammatory foods. This then helps keep blood glucose (and fat!) from rising too high.

3. Eat More than Three Meals a Day

This is no doubt one of the best ways you can start losing weight without trying! Spreading your meals into smaller portions can help curb cravings. This, in turn, prevents you from overeating throughout the day.

Of course, you still want to stick to weight loss friendly foods, like salmon, tuna, nuts, and yogurt. Consider taking natural dietary and metabolism-boosting supplements too.

4. Snack on Fiber

Almost 40% of all Americans eat fast-food on any given day. But most, if not all ingredients used in such meals are ultra-processed. They’re packed with fats and most come in massive and unhealthy servings.

If you love snacking, avoid these foods and instead reach out for fiber-rich bananas. Apples, pears, avocados, strawberries, and raspberries are also great sources of fiber. They’re fresh and unprocessed, and it doesn’t hurt that they’re delicious as snacks too.

One reason getting more fiber is a key step on how to easily lose weight is because it makes you feel full. It also takes the body more time to digest fiber, which means you’ll feel satiated longer. What’s more, scientists say that 30 grams of fiber a day can already help you lose weight!

5. Get More (Or At Least Enough) ZZZs

One-third of American adults are sleeping less than the recommended seven hours. Not only are these folks grumpy — they’re also at much higher risk of getting into car crashes! They’re also more likely to develop obesity, diabetes, hypertension, and heart disease.

That said, try your best to get at least seven hours of ZZZs every night. Enough sleep is vital for proper hormonal function, particularly those involved in metabolism. It also helps you stay focused and productive while also boosting your immune system.

6. Increase the Good Bacteria in Your Gut

Not all bacteria are evil, especially not probiotics. These are the beneficial bacteria in your gut that the body needs for proper digestion. In fact, research says that probiotics can influence your weight and body fat.

You can get over-the-counter probiotics, but they’re also naturally-present in many foods. So, stock up on yogurt and eat more kimchi, sauerkraut, miso, and kombucha

7. Hydrate As Much As You Can

We’re talking about pure water and not sodas and other beverages packed with calories. Yes, even that fruit juice you think is harmless is actually high in sugar.

Water, especially if you drink it before a major meal, fills you up, thus helping you eat less. According to one study, drinking 500ml of water half an hour before a meal can bring calorie intake down. Participants of the study who did had a 44% greater weight reduction than those who didn’t drink water.

8. Start Honing Your Culinary Skills

True, this isn’t exactly an easy way to lose weight, but neither do you need to be a Michelin-starred chef. By simply learning how to cook, you’ll have more control over what you put in your mouth. That means knowing you’re eating less sugar, unhealthy fats, and fat-creating carbs.

Plus, cooking your own meals is a great way to cut back on your dining out expenses. You may not have noticed it, but you may have actually spent $3,365 on eating out in 2017.

Follow These Tips on How to Lose Weight Without Trying Now

As you can see, there are many simple and effective steps on how to lose weight without trying. These small changes, unlike difficult fad diets, can help you bring your weight down. In fact, many of them don’t have anything to do with reducing food intake or exercising!

That doesn’t mean you should completely remove physical activities from your life. You should still exercise, but you may want to try these easier weight loss hacks first.

Ready to make your weight loss regimen work and produce even better results? Then be sure to master these golden rules of successful weight loss!


cookin’ with dr. phil