Surely you have heard that it is necessary to eat fewer calories and do more physical activity to lose weight.
The problem is that not everyone can exercise.
Some reasons may be:
- Injury
- Pain
- Arthritis or fibromyalgia
- Reluctance
How Weight Loss Changes When You Can’t Exercise
Exercise is essential because it helps you burn calories more efficiently and speeds up your metabolism.
Thus, a fast metabolism helps burn more calories. Depending on the amount of exercise, you can lose weight faster.
In this way, by eating less and doing physical activity, you can reduce calories efficiently.
Thus, if you cannot exercise, it will take longer to lose weight. This is not necessarily bad, as slow weight loss helps you maintain a healthy weight later.
Think Long Term for Weight Loss
When losing weight, it is advisable to set long-term goals.
For example, you can set a goal of losing 10% of your weight in three months.
This is so because rapid weight loss is often associated with losing water and muscle mass, not fat burning.
To lose weight without exercising, you should eat fewer calories but make sure you choose nutritious foods.
9 Tips to Lose Weight Without Exercise
1. Be Patient With the Process
It is always advisable to be patient with the process because, even when you can do physical activity, the process of losing weight in a limited time is a significant challenge.
So, since you will not do physical activity, keep in mind that it will take you longer to lose weight, and that is fine.
2. Play Around With Plates
A good idea for losing weight is to change the size of the plates.
For example, you can use a small plate for grains and protein at dinner and a larger plate for vegetables.
This will help fill you up by eating low-calorie vegetables.
3. Watch Your Portions
In the United States, especially in restaurants, the portions are very abundant.
In this way, if you go out to dinner, try to eat half of the plate and ask for the other half to be taken away.
4. Eat Without Distractions
Eating distracted encourages eating more and without hunger.
In this way, it is advisable to put aside all distractions (phone, TV, and other devices) and enjoy each bite.
Another way of being aware of what we eat is mindfully chewing food slowly.
5. Get More Fiber
Fiber is beneficial because it helps us feel full for longer.
While most Americans eat about 10 grams of fiber per day, the recommended serving for women is 25 grams, and for men, it is 38 grams per day.
Fiber-rich foods include:
- Broccoli: 5 grams of fiber per cup.
- Raspberries: 8 grams of fiber per cup.
- Beans: 15 grams of fiber per cup.
- Pears: 5 grams of fiber per cup.
It is essential to increase your water consumption when you eat fiber because otherwise, it can cause constipation.
6. Drink More Water
Eating more fiber and increasing your water intake is essential to losing weight.
Water helps you feel fuller and without adding calories.
Some strategies to drink more water are:
- Set up a schedule to drink water.
- Carry a bottle of water with you.
- At work, get up regularly and go get some water.
7. Add protein
All nutrients are necessary to stay healthy, but protein is perfect for feeling full and energizing your body.
It is recommended to consume around 25 to 30 grams of protein per meal and not eat all of it at one meal.
Some foods rich in protein are:
- Milk: 8 grams of protein per cup.
- Salmon: 22 grams of protein per 3.5 ounces.
- Greek yogurt: 11 grams of protein in half a cup.
- Canned tuna: 20 grams of protein per 3 ounces.
- Chicken breast: 27 grams of protein for every 3 ounces.
8. Sleep More
Getting a good night’s sleep helps regulate hormones related to hunger.
If you sleep poorly, you are hungrier, and cortisol levels rise, the hormone associated with fat retention.
9. Keep Healthier Food Around
To avoid being tempted during a craving or hungry, it is advisable not to have unhealthy foods at home.
Stock your home with healthy options, fruits, and vegetables.
A Final Word About Exercise
If your doctor advises you not to exercise, you must respect their directives.
However, exercise will give you many benefits if you can do some movements.
Here are some of the ways you can exercise with simple movements:
- Get up every few minutes and walk around.
- Make movements that make you feel good but are not excessive.
- If you have to rest one part of your body, try exercising the other parts of the body.
- Start with the exercise you can do and repeat it daily.
