Can I lose weight without exercise just by diet?

Yes you can definitely lose weight by diet alone but results are slower than combining diet and exercise.

• Creating a calorie deficit through eating less is the main factor.
• Drinking water before meals reduces appetite and calorie intake by about 22 percent.
• Eating protein keeps you full longer and reduces overall calorie intake.
• Whole grains, veggies and fiber do the same.
• Avoiding sugary drinks cuts tons of empty calories.
• Reducing portion sizes matters more than exercise alone honestly.

Research shows people who just fixed their diet lost significant weight over time. That said muscle loss happens faster without exercise so the weight you lose might include muscle not just fat. For sustainable weight loss exercise helps preserve muscle while diet creates the calorie deficit.

But yes diet alone works, it just takes longer and the body composition might not be ideal.