how to lose weight fast without exercise

If your goal is to lose weight fast, then you’ve come to the right place. There are three components that are going to help you lose weight in a hurry – nutrition, exercise, and supplementation. Yes, this article is about how to lose weight fast without exercise. But that does not mean, it’s not important. We’re going to talk about the most effective and efficient way to help you lose weight fast and optimize your nutrition.

Nutrition For Weight Loss

Adopting healthy eating habits is the most crucial part to any weight loss program. You would be surprised at how much food you can eat when you focus on eating quality foods, not counting your calories. Exercise is simply not enough to help you lose weight on its own. In fact, you don’t necessarily even need to work out, in order to lose weight. Exercise will enhance your weight loss, speed up the process, and build muscle mass. However, losing weight is all about what you eat.

How Many Calories Should I Eat To Lose Weight?

The key to weight loss, is to be in a caloric deficit. In order to determine how many calories you should eat to lose weight, you need to calculate your basal metabolic rate or BMR.  

By determining your basal metabolic rate and your total daily energy expenditure, you can accurately predict, how many calories you need in order to maintain your weight, lose weight or build more mass. Your BMR provides a baseline so you can calculate how many calories to consume.


Metabolism is a culmination of functions taking place within your body. These functions include things such as converting the food you eat into energy otherwise known as calories, to fuel basic biological processes like breathing or moving. The rate at which these events occur is known as metabolic rate. When you find your BMR you can determine your total daily energy expenditure TDEE, or how many calories you burn each day.

If this all sounds a bit too complicated, you can also contact a nutrition coach from the Swole Kitchen to find your BMR and TDEE for you and figure out how many calories you need to eat each day in order to lose weight.

Don’t Diet

Diet’s like Keto and Atkins are unsustainable for long term weight loss. Eating a pile of fat, layered with cream cheese, sour cream and bacon, is not good for you. You don’t have to be registered dietician to know that. Diets are restrictive and teach you to consume less, when in fact, you need to eat more of the right foods to lose weight. Eating a well-rounded diet, full of healthy veggies, lean proteins, and quality carbs will help you lower your caloric intake without much effort.


RELATED ARTICLE 6 Reasons Why Diets Don’t Work

Focus On Eating Quality Foods, Not Convenient Foods

The keyword in this title, is “eat.”

If you want to lose weight fast, then you need to eat and increase your intake of quality lean meats, veggies, healthy fats, and fruit. One of the biggest contributing factors to weight gain is not eating consistently and intermittent eating of packaged goods which contain simple carbohydrates otherwise known as refined sugars. 

RELATED ARTICLE Signs You’re Not Eating Enough

Eat More Protein

Protein helps speed up your metabolism, and unlike simple carbohydrates does not cause a spike in blood glucose levels -  the catalyst for the creation of added body fat. Include lean proteins, such as grass-fed beef, chicken, turkey, and fish. Eat at least 0.9g of protein per pound of body weight to start. That means if you weigh 145 pounds, then you’re going to need to eat a minimum of 130g of protein each day. It may sound like a lot, but 4oz of protein at each meal, will get you around 100g. If you need some extra protein throw in a protein bar or protein shake made with whey protein isolate, and you’ll hit your protein intake for the day.  

RELATED ARTICLE How To Create An Amazing Nutrition Plan 

Pair Your Protein With Veggies

Vegetables are loaded with fiber and complex carbohydrates. Complex carbs are digested more slowly, keeping you fuller for a longer period of time. Complex carbohydrates also do not raise your blood glucose levels like simple carbohydrates do, providing a much slower insulin release. Pair your healthy carbs with your protein for every meal. It’s a proven way to drop weight in a hurry. 

Drink More Water 

You can absorb water from both drinks and food throughout the day, but the best type of water is plain room temperature water. Sounds boring, doesn't it? But it’s going to help you lose weight faster. Water is proven to boost your metabolism, cleanse your body of waste and help as an appetite suppressant. We recommend putting a little lemon into the water and making sure you carry a reusable water bottle with you, wherever you go.

Everything In Moderation

Just because you’re trying to eat healthy, does not mean you can’t have a treat. It’s when treats and candy become a habit, and a meal replacement that they can have a detrimental effect on your health and appearance. Instead of eating candy, opt for some healthy candy alternatives, or add some fresh fruit to your fridge, so you can grab a quick snack on the run.

Meal Prep 

Meal prepping will ensure that you’re getting more of the quality calories you need throughout the day, to give you energy and enhance your weight loss results. It’s always extremely easy to track your food intake, when you meal prep, which is key to getting better results quicker. Use an app like my fitness pal and track your food. Without tracking you won’t actually know how much you’re eating, or if you’re making any progress.

Often times, weight gain occurs when you let yourself get so hungry, that you end up eating everything around you. When in doubt, meal prep. It will save you from the hangry food monster that nobody needs to see.

Track Your Food

What's not measured, is not managed. Without tracking your food, you won't have an accurate reading into where you started, your progress, and how you got there. Track your food, it's easy and it will help you lose weight faster. People who track are more successful at losing weight and keeping it off.

When In Doubt, Hire A Nutrition Coach

If you have no idea where to start, what to eat, or how to track your food and get the results you want, hire a certified nutrition coach. Getting the guidance from a nutritional expert, is always a guarantee to lose weight fast, or at least a whole lot faster than you would on your own. If you want to save yourself from the hassle of making several mistakes along the way, a nutrition coach is what you need. They take the guesswork out of it, making your weight loss journey more efficient and effective. Not to mention, you’ll have someone in your corner, no matter what.

If you’re ready to hire a nutrition coach, then check out The Swole Kitchen.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

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