How to Lose Weight Without Cardio

Some people run the other way when they hear the word "cardio" because it’s just not their thing. I get it – I’m not a big fan of it, either. Don’t get me wrong, I love to exercise and see the great results from my press and pull home workouts, but I've never truly enjoyed running.

For so long, I thought cardio alone can help you lose weight but I never really thought about how to lose weight without cardio. After changing my diet, focusing on my overall health, and getting other types of fitness, I saw the light.

In this post, I discuss the research and my own experiences to help you feel confident with your weight loss choices.

Is Cardio Necessary For Weight Loss?

I won’t lie: Cardio can help you lose weight because you will burn fat, but there are other ways to get it done, too. And we’re going to look at those down below.

In my experience, a lifestyle change is often the best way to lose weight without cardio. By lifestyle change, I mean a nutrition goal of removing ultra-processed foods, added sugars, and empty calories, and instead focusing on whole foods that are more rich in nutrients.

How I Lost Weight Without Cardio

All right, I promised you how to lose weight without cardio. These are eight tips I followed to lose weight, all without adding in cardio into my routine.

I Started Eating Clean

This is so important. I avoided packaged foods and made smart choices by eating protein, unrefined grains, and veggies and fruits. I also avoided potentially inflammation-causing foods because I learned I only felt bloated and uncomfortable, making it harder to get out there and move with energy.

I Began Strength Training

We’ve touched on this a bit already but I can’t really stress enough how much strength training can do for your overall well-being, including helping your clothes to fit better. Adding in resistance training was a real game changer for me because it allowed me to feel stronger and more confident. I also felt athletic again.

I Drank Lots of Water

Water is so essential to our health. When you drink water, you naturally feel better. You’ll lose weight and your skin will glow. I learned I should always have a water in my hand -- it's that helpful to the journey. Try my infused waters!

I Kept A Calorie Deficit

Burn more calories than you eat! I wrote a post on how to calculate your macros which simplifies things, and really made a difference for me. Watch my video on macros too! While you don't have to track your macros, understanding your baseline is very helpful.

I Started Intermittent Fasting

Intermittent fasting allowed me to stop obsessing about food and stop snacking all the time. The key is to find the right nutrient timing that works for you – one that you can stick to and that isn’t hard for you to manage. Learn more about intermittent fasting for weight loss.

I Began Meal Prepping

Meal prep is a game changer for making sure you are set up for success. Prep your meals ahead of time so, later during the week, you’ve got healthy food at hand. Learn how to meal prep with these recipes – they are easy and delicious!

I started Eating Protein

Once I started prioritizing protein, I realized I didn't have to starve constantly while trying to lose weight. Protein can help you lose weight and build muscle. Protein keeps you full and helps you burn calories as you digest.

I Prioritized Sleep

Poor sleep is linked to obesity and also makes it hard to fight off cravings that can pop up during the day. I have found that if I lack sleep, I gain weight and get inflamed. So I aim for at least 7 hours per night.

When To Add Cardio

While I'm not the biggest fan of running or aerobics, I do love walking. In fact, I make it a point to get at least 8,000 steps in a day, which I discuss in my post on the benefits of walking for weight loss. Cardio, as the name suggests, can also improve your cardiovascular health, which is great. That being said, you can make a ton of progress without cardio to lose weight. Imagine what doing all of this could accomplish!

Tips For Losing Weight

Now that we've discussed how to lose weight without cardio, here are a few more tips:

• Eat healthy fats like avocado and olive oil, while avoiding unhealthy fats found in things like processed foods (which can cause chronic inflammation!)
• Eat foods that can fight inflammation 
• Don’t fill up on empty carbs full of sugar and additives
• Try protein powders as a way to increase your healthy protein intake (If you are vegan, look for good protein options)
• Get your steps in – you’ll be surprised at how easy it can be
• Use a food scale to help you portion control
• Choose a few healthy habits to get you started

This post contains affiliate links for products I use regularly and highly recommend.