How to lose weight without exercise
Contrary to popular belief losing weight without exercise is
something that is actually achievable. Losing weight without exercise is not
going to be a quick process, nor is it going to be an easy process. However, if
you want to lose weight bad enough and are dedicated, motivated and willing to
put in the hard work needed you can shed your excess pounds without having to
increase your activity levels.
There some weight loss basics, and one fundamental one you
need to remember when trying to shed those excess pounds is that “in order to
lose weight we have to create a calorie deficit”. Creating a calorie deficit
involves burning off and using up more calories than we consume. The theory of
weight loss really is as simple as “Calories used > Calories in equals
So, in order to lose weight we either need to decrease the
amount of calories we consume, i.e. start a calorie controlled diet, or
increase the amount of calories we burn and use up, i.e. increase our activity
levels and start exercising which will, amongst other things, turn the body in
to a calorie burning machine. By increasing the amount you exercise and
reducing the amount of calories you eat your weight loss will be accelerated
and the excess pounds will fall off. This two pronged approach of a combination
of a calorie controlled diet and vigorous exercise plan is, without a doubt,
the fastest and most efficient way of achieving your weight loss goals.
However, not everyone is able to undertake a regular
exercise plan. Some people have busy lives and simply do not have the time to
exercise, some people may be too old to do regular exercise and some people may
have disabilities that prevent them from exercising, therefore the two pronged
approach is not a feasible option. If you fall in to one of those categories
above the only option you have is losing weight without exercising, but how do
we do this?
Firstly, I need to point out that before starting any form
of weight loss it is recommended we go and see our doctor for a check up and to
let them know what we are doing. This is fine, however I have been to see my
doctor in the past asking to help me lose weight and I have been turned down
flat because I was “not fat enough”, even though my doctor took all my
measurements and clearly stated I was overweight. It seems that unless you are
obese, doctors don’t want to help in the weight loss process. Because of that
one experience I would suggest not bothering going to the doctors before losing
weight without exercise. You know your own body. You know what you can eat and
what you can’t eat, you know what does agree and what does not agree with your
body and you know if going on a diet is going to be good for you or not, so why
bother with a doctor?
As we have already seen losing weight without exercising
involves reducing the amount of calories you eat and embark on a calorie
controlled diet. Before starting weight loss in this way you need to keep a
food diary for at least two weeks before you start reducing your calorie
intake. In your food diary you need to note down everything you eat and drink.
You need to be thorough and make sure you include absolutely everything and
don’t miss anything out. As well as the type of food and drink you need to note
down the quantity you ate or drank and the time of day you ate or drank.
Keeping a food diary will clearly show your eating habits, which is important
information in order to lose the weight.
Once you have your food journal written up you need to
scrutinise it and try to identify areas where you can reduce the calories.
There are two things you need to focus on here, being the type of food and
drink and the quantity of the food and drink.
Let’s start with the quantity of the food and drink. If you
eat a lot, or drink a lot of food and drink and there is scope to reduce the
quantity you need to do this. Deep down you know if you eat and drink too much
and you know if it is feasible to reduce the quantities. There may be some
meals where you eat the bare minimum as it is, and if this is the case do not
reduce the quantities at all. Your body needs a minimum amount of food to
function properly and if it doesn’t get this minimum amount you are likely to
suffer from things like headaches, cramps, tiredness and fatigue. Note down all
those places where you can reduce the quantities in your food diary.
Arguably, it is the types of food and drink you consume that
leads to weight problems. Many foods are very high in calories and,
unfortunately, these are often our favourites. Burgers, chips, crisps,
chocolate, sweets, jar sauces etc. are all types of food that are full of empty
calories, i.e. they have a high calorie content but don’t fill us up. You need
to go through your food diary and highlight all the types of food and drink
that are high in calories in red. Highlight all the types of food that are low
in calories in green and highlight all types of food that are in between the
two in yellow. If the majority of items in your food diary are highlighted red,
that is a problem that needs to be sorted out. Analysing your eating habits in
this way will easily show where changes need to take place.
With your eating habits analysed you can now develop a food
plan of your meals and drinks for the up and coming week. You need a calorie
controlled diet, but a healthy diet and balanced diet. You need to ensure your
diet contains all the major food groups and that you don’t cut out any of the
major food groups, like the fad diets do. You need to ensure you get protein,
fat, carbohydrates and all the essential vitamins, minerals and oils you need.
Buy some “healthy” cook books for recipe ideas and use these to organise and
plan your meals. You will find the majority of your diet will consist of fruit
and vegetables so stock up on these. Healthy and nutritious food doesn’t have
to be plain and boring and if you feel the need to add a bit more flavour use
some herbs and spices to give your meals that something extra.
Losing weight without exercising and decreasing the amount
of calories you eat requires a lifestyle change and you must be prepared for
this, if you want sustainable weight loss that is. These new eating habits are
going to have to continue and you need to remember this before starting weight
loss in this way. If you start an eating plan you cannot stick with for more
than a few months, your weight loss will only be short term and when you start
eating as you did before the weight will creep back on again. The main reason
why people put weight back on after a diet is because the diet they were on
during weight loss was unsustainable, so make sure you don’t fall in to this