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I Lost 30 Pounds Without Working Out and This Is How

These 12 tips will help you lose weight without exercise, says Brittany Vasseur
FACT CHECKED BY Christopher Roback

Do you want to lose weight but can't make it into the gym for whatever reason? There are still ways to drop pounds without exercise. Brittany Vasseur (@vasseurbeauty) is a beauty and lifestyle influencer who shares "the best tips, tricks & products to improve your life." In one viral vide, she reveals how she lost 30 pounds without working out. "It is, in fact, possible to lose weight in a healthy way without working out," she says at the start of the clip, offering several tips on how to do it.

The Best Way to Lose Weight Is a Combo of Diet and Exercise, She Says

Brittany Vasseur/YouTube

"Now granted, as a major disclaimer, the best way to lose weight is through a combination of diet and exercise. I highly recommend that you do work out if you can," Brittany says. However, there are many reasons you might not be able to. "Maybe you just don't have the time. Maybe you have a physical injury or limitation, or maybe you just absolutely hate working out, and that's okay," she says.

Losing Weight Should Be About Feeling Good and Healthier

overweight woman on scale at home

Brittany goes on to explain that she wanted to lose weight, "not because of a number on a scale, but more so just to feel good and to be healthier," she says. "And all of this is about being healthier, not about a number on a scale. I really do wanna emphasize that."

Get Your Diet In Order, Starting with Cutting Foods Out

White granulated sugar and refined sugar cubes close-up in the kitchen

"First and foremost, you need to get your diet in order, and that means cutting out certain foods that are high in calories but low in nutritional value," Brittany says, noting that the "biggest one" is refined sugar, followed by dairy and then processed foods. "If you can just cut those three food groups out of your diet, then that alone will make a big difference. It is easier said than done, but I will say one added bonus: when I cut out refined sugar and dairy from my diet, an added benefit is that my sugar cleared up, and that is a pretty common thing that happens." She adds that sugar beverages should also be avoided as well. "You want to avoid soda, sugary drinks, and alcohol, however much possible. And yes, that does also include diet soda, any sugary drinks like that, just don't drink them or limit them as much as you can," she says.

Focus Your Diet Around Lean Protein, Complex Carbs, Healthy Fats, and Veggies


"The types of foods that you want to be eating are lean protein, complex carbohydrates, healthy fats, and also vegetables," Brittany says. "So on any given plate, even for my snacks, I always like to make sure that there is a protein and a complex carb wherever possible because doing that is not only healthy for you, it helps maintain your blood sugar so you don't have mood swings and energy swings throughout the day."

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Make Things Easy on Yourself and Eat Consistently

Brittany Vasseur/YouTube

"The next tip is to make things easy for yourself," Brittany says. "If you make these easy, you will set yourself up for success." For example, she eats the same thing for breakfast, lunch, and snacks, alternating her menu weekly, "so I don't get bored of it and eat the same thing for months at a time," she says. "The biggest benefit of this is you plan it in advance, and then you don't have to think about what you're eating, and every single meal doesn't become a struggle of what am I going to eat, what do I have to prepare?"

Invest in Meal Kits

Courier delivery food service at home. Man courier delivered the order no name bag with food.

As for dinner, "I do switch things up, and what I personally do is I use meal kits," Brittany says. "There's a lot of different services out there. You know, Blue Apron, HelloFresh, there's Purple Carrot if you're vegan. The one that I use is called Gobble because those are meal kits you can make in under 15 minutes, and I don't have a lot of time these days." She notes that some meal kids are healthier than others, so you should pay attention while ordering. You might also consider omitting sauce or using less than recommended.

Meal Prep


"The next way to make things easy for yourself is one of the biggest takeaways from this entire video, and that is meal prepping," Brittany says. "When I started meal prepping, everything changed. For me, it just makes eating healthier so much easier. You don't have to think about it. I think there's a misconception that meal prepping is this long and involved process that takes all day, but it really isn't. For me, my meal prep takes the same amount of time as it would take for me to prepare one meal. I'm just making a larger quantity of food at one time." She uses little containers to store her food.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 

Remove Junk Food From the Home

Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.

"The next thing I recommend you do, or maybe you have a friend or family member do for you, is to remove all of the junky, tempting foods out of the house," Brittany says. "If you're having a weak moment, you know you will find that box of cookies and you'll eat most of the cookies. So if they're out of the house, you don't have that opportunity."

Allow Yourself One Treat a Day

Ice cream in a paper cup. Sweets and weekend walks.

"That being said, something that I do, which makes this entire thing sustainable for me, is that I allow myself one treat a day," Brittany says. "This is something that I look forward to, and I give myself as a reward for being good for the entire day. My personal treats that I give myself are coconut bites. I will have 10 of these in the evening." Another one of her go-to's? Justin's organic dark chocolate peanut butter cups. "I will have two of those," she says.

Portion Out Snacks

Healthy snack concept, top view.

Brittany recommends pre-portioning all snacks or treats. This way, you are less likely to overeat. "Take out the amount that you're allocating yourself as your treat and put the bag or the box that it comes in away and just have the portion that you want to eat so you're not tempting yourself to eat more than you want," she says.

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Track Your Calories

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the product

The overarching theme of weight loss "is calories in, calories out, and in order to know that, you have to track your calories," says Brittany. She uses the MyFitnessPal app, which "makes it really easy to track exactly the amount of calories that you are taking in," she says, reminding that you "have to be honest with yourself and you have to accurately track every single thing that you consume. Otherwise, none of this will work, and the entire system falls apart."

1Calculate Your Maintenance Calories

CALORIE counting counter application Medical eating healthy Diet concept

Next, you need to "figure out the exact amount of calories you would need to consume every day to maintain your current weight," she says, suggesting a calorie calculator website. "You go on these; you put in your height, your sex, and your current weight, and will also ask about your activity level. And what I recommend you do is be sedentary. Even if you are moderately active, just put sedentary because that will give you a nice buffer and help make the system work better."  That will give you a baseline for what you would need to consume to maintain your current weight.

RELATED: 15 Tips on How to Use Fiber for Weight Loss

Then Subtract 200

Gray pencil, calculator and opened account book

"What you wanna do from there is shoot to have 200 fewer calories than whatever number that is," she says. "So if it says you need 1700 calories a day to maintain your current weight, you want to have 1500 calories a day." This will put you "in a slight caloric deficit and set you up to lose weight at a nice steady rate of about half a pound to one pound a week," she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

Adjust As Needed

female hands with pen writing on notebook

"This is gonna help make it sustainable and it's gonna help make it healthy. So once you get started on your tracking and looking at your calories and seeing what your weight loss is, you wanna make the necessary adjustments so that you're on the right track of losing about half a pound to one pound a week," she says.

💪🔥Body Booster: To improve your diet, cut out refined sugar, reduce dairy, and avoid processed foods.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more