You are looking to lose weight and you have probably been told: “It’s simple, just eat less and move more!“. But is it really that simple? And how to lose weight without sport, when physical activity is not an option for you?
For many of us, engaging in regular physical activity can be a significant challenge, whether due to time constraints, injuries, disabilities or specific health conditions. Certainly, exercise helps speed up the metabolism and burn calories more efficiently, but the absence of exercise does not necessarily mean the impossibility of losing weight.
It is entirely possible to lose weight without exercise, but this requires special attention to our diet. It’s not just about reducing calories, but also ensuring the quality of what we consume. Slower weight loss can also be beneficial because it is more likely to be sustainable.
It is here that the Cohen method comes into play. It offers advice and tools to help you lose weight without necessarily engaging in intense physical activity. At the heart of this method, you will find 9 reflexes to adopt for healthy and lasting weight loss.
Discover how to lose weight without exercise, while enjoying a healthy and tasty diet with the Cohen Method.
1- I choose foods that stimulate my metabolism
To lose weight without exercise, it is essential to choose foods that naturally stimulate your metabolism. Protein-rich foods, like chicken, fish, and eggs, are a great choice. For example, prepare a grilled chicken salad with fresh vegetables for lunch. By adding spices like cayenne pepper or ginger, you can increase your metabolic rate even more.
2- I drink water throughout the day
Water is your best ally for losing weight without exercise. Try to drink at least 1.5 liters of water per day, in small sips, to stay well hydrated and help your body flush out toxins. For example, start your day with a large glass of lukewarm water with lemon juice. Not only does it boost your metabolism, but it also helps with digestion.
3- I eat my meals on smaller plates
It’s a simple psychological trick, but very effective. By using smaller plates, you’ll feel like you’re eating more when your portion is actually smaller. For example, instead of a large plate of pasta, serve yourself a small plate and top it off with a green salad. You will feel full without having consumed too many calories.
4- To lose weight without sport, I control my portions
Controlling your portions is another key to losing weight without exercise, and it is possible to do it in a very simple and practical way: using your hands. For proteins (like meat, fish, or tofu), the ideal serving size is roughly the size and thickness of the palm of your hand. For vegetables, a good portion should fit in your two hands together, as if you were forming a bowl. For cheeses, the quantity should correspond to the size of two of your knuckles. This way, you won’t need a food scale or complicated measurements. It’s a simple, intuitive way to manage your portions that you can apply to every meal, wherever you are.
5- I take the time to chew each bite
Taking the time to chew each bite can help you lose weight without exercise. This gives your brain time to receive the signal that you’re full, which can help you eat less. For example, try counting to 20 for each bite. You’ll enjoy your meal more and feel full faster.
6- I choose foods rich in fiber
Foods rich in fiber, such as fruits, vegetables and whole grains, are another key to losing weight without exercise. They help you feel full longer and maintain a healthy digestive system. For example, opt for whole grains for breakfast and add vegetables to all your meals.
7- I eat more protein
Proteins are essential for losing weight without exercise. They help build and maintain muscle mass, which can increase your metabolism. For example, try adding a serving of protein to every meal, whether it’s fish, meat, eggs or legumes.
8- I give up alcohol, sodas and sugary drinks
To lose weight without exercise, it is crucial to limit the consumption of drinks rich in sugar and calories. For example, replace your usual sodas with naturally flavored sparkling water. If you’re having trouble giving up alcohol, try limiting your drinking to once or twice a week and choosing lighter options like red wine or champagne.
9- I monitor my quality of sleep
Quality sleep is often underestimated in the quest for weight loss. Insufficient sleep can disrupt your metabolism and increase your appetite, making the task of losing weight without exercise even more difficult. Try to go to bed and get up at regular times, and create an environment conducive to sleep: a dark, quiet, cool bedroom can do wonders. For example, you can start a relaxing routine before bed, such as reading or meditation, to help you sleep better.
By adopting these 9 reflexes, you can help your body lose weight without exercise. Remember the wise recommendations of Jean-Michel Cohen, the keys are consistency and patience. Good luck on your journey towards a healthier lifestyle… but not necessarily more “physical”!
