Calorie Deficit: The key to losing weight without exercising is creating a calorie deficit, where you consume fewer calories than your body needs to maintain its current weight.

Balanced Diet: Focus on a well-balanced and nutritious diet, rich in fruits, vegetables, lean proteins, and whole grains, while reducing the intake of processed and high-calorie foods.

Portion Control: Be mindful of portion sizes to avoid overeating, as it can contribute to weight gain even with healthy food choices.

Hydration: Drinking plenty of water can help control appetite, support metabolism, and aid in weight loss.

Sleep and Stress Management: Adequate sleep and stress reduction are crucial for weight management, as poor sleep and high stress levels can affect appetite hormones and lead to weight gain.

Slow and Steady Approach: Aim for gradual weight loss, typically 0.5 to 1 kg (1 to 2 pounds) per week, which is a sustainable and healthier rate.

Monitor Progress: Keep track of your food intake, weight, and any changes in your body measurements to stay motivated and make necessary adjustments to your plan.