Can You Lose Weight Without Cardio? (8 Tips From Experts)

It is entirely possible to reduce body fat without doing cardio because it is not the only option to reduce excess fat.

Research conducted by the National Institutes of Health (NIH) suggests that while cardio can help burn calories while you work out, increasing lean muscle through strength training, like lifting weights, can be more effective at boosting the fat-burning process even when you're at rest [1].

Furthermore, it has been shown that consuming fewer calories with or without intense physical activity can help you reduce fat mass and overall weight.

Fat loss without cardio is possible by creating a negative energy balance, also known as a caloric deficit, in which you consume fewer calories than you burn for energy.

A 2019 study published by the National Institutes of Health (NIH) found that six weeks of caloric restriction resulted in a significant reduction in fat mass and cholesterol levels and an increase in levels of the appetite-regulating hormone leptin [2].

Maintaining a caloric deficit can be as simple as eating more fiber and water-rich foods, which make you feel full longer and prevent frequent snacking throughout the day.

However, keep in mind that you can keep the deficit forever as the body will adapt and adjust the basal metabolic rate accordingly, so you might end up feeling less energetic, so give your body regular breaks.

Contrary to common belief, carbs do not always lead to weight gain.

A pivotal study by the National Institutes of Health (NIH) indicates that this macronutrient aids in energy production and actually enhances the body's metabolism [4].

Furthermore, complex carbohydrates have been shown to provide a sustained energy boost to the body despite reducing hunger and calorie intake because they take longer to digest.

Eating unrefined whole grains, brown rice, lentils, and nuts is a simple way to include complex carbs in your diet.

"Skimping on carbs can throw the body out of balance because something it needs isn't showing up for work."

- Cynthia Sass MPH, MA, RD, Dietician, Florida

By avoiding processed foods high in sugar, fat, and salt, you can prevent the excessive accumulation of fat that can lead to weight gain.

What's more, replacing processed foods with nutrient-dense foods can potentially help you stay physically and mentally active throughout the day.

Some healthy snacks that you can substitute for junk food are fresh fruit slices, Greek yogurt, and low-fat nut butter spreads.

While increasing physical activity increases calorie expenditure, research conducted by the National Institutes of Health (NIH) has shown that the benefits are minimal when the amount of energy consumed is considered [6].

On the other hand, strength training has been shown to help burn body fat over the long haul by increasing fat-free muscles that are highly metabolic and burn more calories than any other body tissue.

Adding strength training with moderate weights into my routine boosted my metabolism and enhanced fat loss, beyond what I achieved with diet alone.

There are numerous ways to perform weight training, including the use of barbells, dumbbells, or weight machines and the use of your body weight or resistance bands.

Losing weight without cardio has benefits because it can help the body to develop and grow more muscle tissue fibers, resulting in more calories spent and better body composition.

Overtraining or improper cardio practices can result in physical and mental fatigue, muscle mass loss, and injury.

In addition, excessive aerobic or endurance exercise has been shown to have negative effects on the heart, which can lead to arrhythmias or abnormal heart rhythms and inefficiency in working out over time.