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How to Lose Weight Without Cardio : 11-Simple Ways

Lose weight without cardio

Cardio is any exercise that raises your heart rate. With these exercises, your heart rate increases as your breathing get faster. Cardio includes running, swimming, bicycling, rowing, power walking, HIIT exercises, and more. These types of exercise can be very tough for some people. One common benefit of cardio is its ability to burn fat fast. But what happens if you’re among the people who dread the thought of spending 30-minutes running on a treadmill? Does this mean if you don’t like cardio, you can’t lose weight? No, the good news is that you can lose weight without cardio. Exercise accounts for only 20% when it comes to weight loss. The majority of the change you need to make is with your diet.  In this post, we share with you all the simple weight loss tips. Use these tips to lose weight without cardio.

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How to lose weight without cardio

  • Maintain a calorie deficit.
  • Try intermittent fasting.
  • Keep track of your daily food intake.
  • Eat more protein-foods
  • Eat more high-fiber foods.
  • Add veggies to all your meals.
  • Dress up your carbs.
  • Avoid sugar-filled beverages.
  • Strength training.
  • Sleep well.

female with measuring tape

1. Create and maintain a calorie deficit.

Weight loss occurs when you consume fewer calories than your body burns. Maintaining this calorie deficit allows you to lose weight without cardio. Our bodies require a certain amount of calories daily to function, add weight or lose weight. This number is determined by factors such as; your current age, gender, height, lifestyle, and weight. A professional athlete requires more calories to maintain their weight than one with a sedentary desk job. The first step is to determine your calories with a calorie calculator. For example, using this calculator, we can determine that a 29-year old female weighing 168-lbs and exercises 1- 3 times weekly needs 2085 calories to maintain weight. However, to lose weight, she needs to eat less at 1585-calories. Once you have your calories, the next step is to evaluate your diet. Ensure the food you consume daily is below your target calories.


2. Try intermittent fasting.

Intermittent fasting is an eating approach that cycles between periods of prolonged fasting and eating. There are several intermittent fasting schedules to choose from depending on your lifestyle. The most popular is the 16/8 fasting schedule that calls for 16-hours of fasting accompanied by 8-hours of eating. Intermittent fasting works for weight loss because it helps you maintain a calorie deficit with its prolonged fasting schedule. There’s only so much you can eat within an 8-hour window.


Besides, intermittent fasting is just as effective as calorie counting for weight loss.  Consider fasting if you find it hard to keep track of your calories daily. The best fasting schedule to lose 30-pounds or more is alternate-day fasting or one meal a day. Even though these schedules are challenging, you will lose a good amount of weight fast and can be maintained long-term. However, if your goal is to lose 15-pounds or less, consider 16/8 fasting, 5:2 schedule, or meal skipping.

calorie counter concept

3. Keep track of your daily food intake.

The next step is to track your daily food intake to lose weight without cardio. Do this with apps such as myfitnesspal or by writing down on a food journal. Do not rely on memory alone we tend to underestimate just how unhealthy our diet can be. We remember the chicken salad while forgetting the daily cookies and sweets. It is for this reason that you have to keep track of your food intake. Have concrete data you can look back at without second-guessing yourself.


The goal is to ensure all your meals are within the set calories to maintain a calorie deficit. Note down everything you eat, be it snacks, fruits, or meals. If you do prepare your foods at home, use a kitchen scale to get accurate measurements. You can measure your food raw or cooked. It’s much easier to measure the food raw for more accurate tracking. Also, include all ingredients used in cooking especially cooking oils.


4. Eat more protein foods.

Did you know starting your day with protein can reduce your overall daily calorie consumption by as much as 441-calories? High-protein foods are one of the best weight loss foods to add to your diet for several reasons. They take longer to break down hence keeping you full for longer. In addition, as they require more calories to break down, they boost your metabolism. A win-win situation for those trying to lose weight without cardio. Besides, diets high in protein have been shown to boost weight loss. Most experts recommend that adults eat at least 45 -56g of protein for women and men, respectively. One way to ensure that you’re eating enough is to have include protein foods in all your meals starting with breakfast. Instead of the usual high-sugar cereal bowl, opt for a high-protein veggie omelet. Or enjoy leftover chicken and veggies.

white bean stew

5. Eat more high-fiber foods.

High-fiber foods such as legumes are a good addition to your diet when trying to lose weight without cardio. Their magic lies in the fact that fiber slows down digestion and absorption of food, keeping you full for longer. Fiber foods include; legumes, sweet potatoes, artichoke, prunes, avocados, and many others. Expert recommend that adults aim to at least 25 – 30 grams daily for women and men, respectively. A good way to ensure you’re getting enough fiber is by eating more whole grains. Start your day off with some high-fiber oats and fruits. Substitute one animal protein for some high-fiber beans or peas. Besides, fiber is only available in plants, hence a great way to reduce animal-pr0tein consumption. In addition, high-fiber foods are cheaper and last longer. If you’re looking to lose weight on a budget, this is one way to go about it.


6. Add veggies to all your meals.

Want to eat what you want and still lose weight? Eat more vegetables. These are some of the best weight-loss foods as they add volume to your meals without the extra calories. One cup of raw spinach contains a mere 7-calories. Eat as much as you want, enjoy a second serving without worrying about extra calories. This doesn’t just apply to spinach, other great low-calorie vegetables you can eat to lose weight without cardio include; zucchini, arugula, radish, asparagus, peppers, celery, chard, okra, green beans, and others. Also, keep in mind that frozen veggies are just as good as fresh veggies. If you’re trying to lose weight on a budget, go for seasonal produce. However, the secret here is in how you prep your vegetables. Keep it simple with a drizzle of oil and seasoning. Avoid high-calorie additions such as heavy cream that can throw off your calories.

breakfast sandwich toast

7. Dress up your carbs.

Contrary to popular belief, you don’t need to stop eating carbs for weight loss. However, you need to dress up your naked carbs to lose weight without cardio. Since carbs are so easy to break down, they don’t provide a consistent energy supply, hence the constant cycle of eating and hunger. Break this cycle is by dressing up your carbs with protein or healthy fats to slow down digestion. Instead of eating plain toast, add in some healthy peanut butter. Instead of drinking plain soda, have it with some peanut butter to make it more filling. Instead of a plain bowl of cereal, add in healthy fats such as nuts. Eat some avocado with your lunch. Add more meat to your sandwich. These simple changes make all the difference when you’re trying to lose weight without cardio. You feel fuller for longer and eat less throughout the day.


8. Avoid sugar-filled beverages.

There’s only one way to describe sugar-filled beverages, and that’s empty calories. Even though these drinks taste good, they add no nutritional benefit at all. In addition, they’re high in calories and can throw off your weight loss goals. These include drinks such as; store-bought coffee, energy drinks, soda, and fruit juices. Substitute these with plain drinking water. It contains zero calories and is just as effective at keeping you energized throughout the day. Or better yet, make your coffee at home without all the extra syrups and other additions.

woman weight training

9. Strength training.

Strength training is a great exercise alternative for those who want to lose weight without cardio. While it doesn’t burn as many calories as exercising on a rowing machine, it helps build muscle. The benefit of building muscle is that the more muscle you have, the more calories you burn while at rest. If you’re getting started with weight training, it’s best to start with a trainer to avoid injury. To get the most out of your weight training sessions, lift heavy, increase your weights gradually, and also push yourself past your comfort zone. Also, consider compound workouts that target several muscle groups such as; squats, pull-ups or deadlifts,


10. Sleep

Good sleep is a must, not only for good health but also for those trying to lose weight without cardio. Whether you’re in college or dealing with a busy work schedule, you need 7-8 hours of restful sleep daily. Sleep impacts your weight loss as it directly affects your hunger hormones. A disrupted sleep schedule can lead to an increase in the hunger hormone – ghrelin. A key reason why you find yourself eating more, late at night. It only takes a few days of disrupted sleep to throw off these hormones. Make it a habit to get a good restful sleep every day for easy weight loss.

Lose weight without cardio