Losing Weight Without Exercise if You’re Still Struggling

Is losing weight a challenge for you still?  Is exercise still a foreign thing to you? Is nutrition still are blur? These struggles alone can often make it harder for us to lose weight in the first place. This year however, if you’re are struggling then I first want you to focus on one thing at a time. Rest assured, losing weight without exercise is achievable at first.

Focus on Your Nutrition and Eating Plan First!

You can add in the exercise component later on, but if you’re struggling to lose weight, it may be because of overwhelm, excuses and it’s just getting too much. For now, the easiest and healthiest way to lose weight in the next 4 weeks of the year is make January healthy nutrition and mindset month. You can of course reset and apply this at any time of the year too.

Most experts will agree that losing weight or building a better body is done in the kitchen, not in the gym entirely. This is true, all that gym work will complement and/or accelerate your results. But for now, if you want to lose weight purely by eating the right foods, then here is your quick start plan.


Eat 5 smaller meals per day 2-3 hours apart. Drink at least 10 glasses of water per day, i.e, 1 glass between each meal, 1 glass with your meal.

Don’t Skip Breakfast

A fruit protein based smoothie, blended with ice and a variety of at least 2 fruit, will give your energy and nutrients to fire up your fat burner early in the morning. Add extra protein by using whey or soy protein powder and blend with low fat milk.

Sneak in a Mid Morning snack

Get through the working morning brain drain with a yoghurt mixed with a chopped piece of fruit or two.

Don’t Forget Lunch

Use a wholegrain based carb, such as rice, pasta or bread roll, with a variety of at least 3 fresh vegetables servings in it. Such as carrots, olives, salads, tomatoes, onions. The list is endless so make your lunch a colourful one and get extra flavour by adding herbs or a little salt and pepper.

Add in a source of lean protein such as chicken, tuna, eggs or red meat.

Try and avoid sauces of any kind, you want to make it a clean lunch. Or you can have a Lean Healthy Meal replacement shake (similar to breakfast), but DON’T skip lunch either.

Use portion control with any meal. See what I mean with this picture below.


Make a Mid Afternoon Snack

Kill the afternoon energy slump with a handful of nuts such as almonds, pistachios or walnuts, plus a as much as you want fresh chopped up vegetables.

What About Dinner?

A lean piece of meat, such as chicken/turkey breast (skin off), pork or sirloin steak (fat cut off). Even a nice piece of fish will go well here. Either way make the meat around about the size of your palm.

Make a side salad or lightly boil some vegetables (i.e. brocolli) with 1 tablespoon of olive oil as your base for flavour.

Add one serving the size of your first of legumes (any beans). By the way, the vegetables and legumes are your carbs.

One Quick Tip…

Chewing you food for longer will make you feel fuller. Aim to chew 10-12 times before swallowing.

Why do it?

Follow this plan to lose weight in your first 4 weeks and you will be sure to have built a healthier leaner body. The aim is to create healthy habits and your body getting used to consuming more calories not the opposite, which is what most diets advocate. You are consistently fueling your body regularly which in turn fuels your faster metabolism.

Try and get this eating plan right in the first 2-4 weeks without worrying too much about exercise. If you must, go for some fast pace walks and get some fresh air for exercise. Once eating right is practiced and you’re feeling better then you can add formal exercise to accelerate your results.


As a Trainer and Coach for over 10 years now, I've helped many people reach their goals as well as achieve my own including having lost 35kg. I'm my very own guinea pig when it come to achieving a fitter, healthier life and now I'm here to help you. Start by signing up to the Really Really Fit newsletter, Free Book and Video training that will change your mindset and life.

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