Maintaining weight without exercise or any type of training can be a real challenge. Either you don’t have time for working out due to your busy schedule, or you are just lazy, which is perfectly fine. You are trying to maintain it, not to lose it, right?

Well, the good news, for you, is that 80% is nutrition and 20% is exercise. Exercising, training, working out, that’s all something that can only help you, but it’s not actually mandatory. Yet, exercising and eating junk food, now that’s a problem.

There is plenty of hacks and tricks that may help you maintain your desired weight!

Do not understand these like safe haven! If you drive your calorie intake above the maintaining number, there is no hack or trick that will save you from gaining weight! These are tips for making your current plan more conformable, not “Run Forest, run”!

Sleep at least 7 hours


If you are a sleepy princess or just someone used to sleep for over 8 hours, that will have a huge impact on your body. Or maybe you suffer from insomnia? Or just don’t have much time to sleep for some reason?

Either way, you have a problem.

You can find various information online on how much sleep is the best choice. Some say eight, others 7-9. I even read the “study” where they say 10 hours of sleeping is the best choice, which totally incorrect.

Well according to the latest studies, the optimal time for human beings to “restart” is 7 hours.

Not eight. Not six.


People who sleep under 6 hours increase the risk of getting heart disease or cancer (1). Also, they tend to be more depressed and to suffer from severe anxiety.

On the other hand, sleeping over 9 hours causes slowing down metabolism, increasing inflammation, gaining weight, increases the risk of diabetes, heart disease, stroke, and death (2).

So teach yourself to sleep for 7 hours. The latest studies show that people who have 7 hours of sleeping habits tend to live longer, happier, and healthier life! (3)


Apple cider vinegar + lemon + honey


This potion is magic! Pure magic! Whenever I got stuck in the plateau, this delicious potion helped me to break it in a single day. You can take this drink every morning before your first meal, or instead of afternoon coffee. Here is how to make it:

  • ½ cup of warm water (80F would be perfect)
  • 1 tablespoon of apple cider vinegar
  • ½ normal size lemon (squeezed juice)
  • 1 tablespoon of raw organic honey

Mix it all up and enjoy!

Per Chinese culture, warm water is the cure for all diseases. If you go to China and tell them you don’t feel alright, they’ll first hand you a warm cup of water to drink.

Apple cider vinegar has numerous benefits for your health, and even in weight loss! It prevents indigestion (perfect before eating a meal you will later regret.), suppresses your appetite, increases your metabolism, and reduces water retention.

If you don't know which apple cider vinegar to get, I recommend this one! It's organic, raw, unfiltered, and 100% natural ingredients! It's the best one out there!

[amazon fields=”B074JDMMNL” value=”thumb” image_size=”large” image_alt=”Bragg Organic Apple Cider Vinegar” image_align=”center”]

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Lemon contains a lot of vitamin C that will help your immune system to fight all bad bacteria’s you take. It also contains strong antioxidants that help protect your cells from damage.

Honey is the wonder of nature. It’s packed with proteins, 22 amino acids, number of valuable vitamins and minerals. It doesn’t contain bad sugars (if organic and raw of course) and…it gives this drink a sweet flavor!

I recommend getting this one as it's the best for everyday use and it's 100% raw, unfiltered, and natural!

[amazon fields=”B00CMQD3VS” value=”thumb” image_size=”large” image_alt=”Nature Nate’s 100% Pure, Raw & Unfiltered Honey” image_align=”center”]

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Avocado as the fruit king of potassium


Eating avocado can help you maintain your weight significantly. It contains a very small amount of calories (160 calories per 100g) serving and it’s loaded with vitamins!

I mean, apples are so history.

There are numerous recipes with avocado, and even if you don’t like the taste, you can mask it with some chicken and chili sauce or something like that.

Another benefit of avocado is that it can be a great energy booster. Healthline reported that fats from avocado give you a great energy source and considering that avocado is a superfood packed with healthy fats, carbs, and vitamins, it's no wonder. (4)

Let’s not forget that crown! Avocado is PACKED with potassium! It has an incredible 485mg of potassium on 100 grams, which means it’s more powerful than banana or potatoes.

If you use it properly avocado can help you lose weight. Be careful though, avocado is caloric and if you overconsume it you might end up nowhere near maintaining weight.


Fructose over sucrose


You might think this is a tricky one but actually is not. Well maybe you will lose your favorite candy but hey, there are a lot more different ones!

But, but, but I love my Oreo’s and Nutella and…

Hey, I’m not saying you should give up on these. There is nothing wrong with having sucrose or white sugar now and then, but you really should keep it as low as possible. It's extremely unhealthy, it has a huge glycemic index, it increases the chance of getting diabetes type 2, and simply, it does no good to your body!

Fructose is sugar found in fruits and vegetables and even though it's very similar to sucrose, the main difference is how your body reacts to it.

If you crave candy, try to find some with fructose sugars! You would be amazed at how sweeter and better-tasting they can be than sucrose one. If not, you won’t even spot the difference, and your body will be thankful. Fructose sugar has a lower glycemic index and they don’t spike your insulin insanely as white sugar does.

Also, a great substitute for candies is definitely protein snacks because they practically have the same effect. They are just way healthier.

The one I think is the best out of the best is definitely Quest Protein bars. There are 22 different flavors and they are Amazon bestsellers! Definitely check these chocolate peanut butter, they are my favorite flavor!

[amazon fields=”B00U3RGQK8″ value=”thumb” image_size=”large” image_alt=”Quest Nutrition Protein Bar” image_align=”center”]

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Use protein powder


Muscles feed on protein. It's their main food.

When your diet contains enough protein foods your muscles can't decrease. Well, they can, but not that significantly, as a protein diet will prolong the time of muscle katabolism.

However, we understand that busy lives prevent us from planning our meals, counting macros, and cooking generally. That's why supplementation is an awesome way to add up those proteins and prevent muscle breakdown.

If you don't have much experience with it, it's totally fine, using protein shake is very simple. Just add one scoop with milk or water (however you like it), shake it, and voila, the meal is served. If you are working out, I recommend getting the protein shake right after the workout, and with water! That way you will increase protein synthesis.

There are a lot of protein shakes on market, and some of them are really good, but beware of the unknown brands as they are often very bad quality.

Also when it comes to quality-price balance, things are tricky too.

However, I found really awesome and inexpensive protein powder on Amazon and I recommend trying it out. It has multiple flavors and I find them all very tasty… Well, except for French vanilla taste, I'm more chocolate type of person.

[amazon fields=”B000QSNYGI” value=”thumb” image_size=”large” image_alt=”Optimum Nutrition Gold Standard Protein Powder” image_align=”center”]

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Avoid bread


If you can do this, you probably won’t fight with weight management ever again. Bread is EVERYWHERE.

It’s full of carbohydrates and sodium and it's very caloric. Our body needs sodium, but his equivalent is potassium, and both of them are part of 4 minerals our body needs every day.

I had a 6-month nonbread experiment, and I felt great! Well, to be honest with you, in the beginning, food had no taste. You are pretty much always hungry, but that’s only for like three or four days. After that, your body gets back to normal and you will feel a lot lighter.

Also, food will taste better after a few days, and you will not crave it at all. The main benefit is that you will get to eat more other stuff.

Advice: if you kick the bread out of your diet for a longer period of time, be prepared for the time when you start eating it again. In the beginning, it will feel like rocks in the stomach, because your organism is used to processing pretty much light food.


Green salad before the main meal


This is a great habit to develop because it has many benefits for maintaining weight and overall health in general.

how to maintain weight without excercise green salad

Eating a portion of green salad before your meal will:

  • Lower your appetite
  • Provide you with fibers that will prepare your digestive tract for whatever is coming next.
  • Provide you with minerals and vitamins in every meal.

It doesn’t have to be hard to prep, all you need to do is wash some green leafy stuff, put it in the bowl, add the cider or extra-virgin olive oil (if you want to), and voila, you are good to go!


Try intermittent fasting


This was a phenomenal tool for me when I was tired of diets, wanted to eat all kinds of forbidden fruits, and yet not to gain weight. Later I discovered all the benefits this “tool” provides.

It basically means having two windows. One is the eating window, and the other one is the fasting window. You eat for 8 hours (not eating all the time, planned meals) or less and fast for 16 hours or more. It can be hard at the beginning but you get used to it very quickly. Intermittent fasting has big health benefits.

I hope these will work for you and that you will find them useful.

And remember:

It always comes to calories in vs calories out!

Vladan Ubiparip
Founder at Extreme Loser