How to Lose Weight Without Exercise

Generally speaking, the key to weight loss is diet and exercise. However, sometimes you can’t exercise. There may be serious physical limitations, or time restraints, or maybe there isn’t an exercise program you can stay with. Don’t despair. You can still lose weight. It will be more difficult, but here are five techniques that can help.

Watch What You’re Doing

One of the most important habits you’ll need to develop is awareness. You need to be aware of when you eat, what you eat, how much you eat, and the effect it has on your body. Keep a journal with this information, especially at the start. As time goes on, you will need to make adjustments to your program, and you need to know where you’ve been in order to get to where you want to go.

Keep track of when you want to eat, and when you do eat. Often, we eat because we’re bored, or because everyone else is eating, or for a lot of other reasons. But the only good reason to eat is because your body needs food at that time. Learn your body’s needs and rhythms.

Keep track of how much you eat. Often we eat until our plate is clean or we eat until everyone else stops eating. Instead, pay attention to each bite, chew slowly, and stop when your body tells you it has had enough.

Finally, the scale is your friend. Keep track, at least at first, of how much you gain after a meal, how much you lose when you sleep, and how you are doing every day. Getting on the scale helps you learn your body’s rhythms.

Eat the Right Stuff

For protein, eat fish or chicken. But have it baked, broiled, or boiled, not fried. Don’t focus on what you’re avoiding, focus on what you can add. Put some fresh cherries, strawberries, blueberries or other succulent fruits in your lunch bag. Add green pepper, mushrooms, garlic or other vegetables into soups and stews, or use them to liven up sauces.

In between meals, enjoy healthy snacks like kalamata olives, flax seeds, walnuts, and avocados. These contain monounsaturated fats, which actually help the body burn fat.

Don’t Eat the Wrong Stuff

Avoiding unhealthy and fattening foods is an important part of any weight loss program, but it’s essential if you’re not exercising. Don’t cook in oils or fats. Cut back on sugar as much as possible. Stay away from fast food and avoid fatty snacks.

Eat the Right Amounts

Decrease portion sizes. At home, use smaller plates, bowls, cups and spoons. You can still eat a plateful, it’s just a smaller plate. If you go out, share an entree with a friend. You’ll save money and cut back on calorie intake. If you’re alone, cut the entree in half, and ask for a to-go box right away.

Drink lots of water. Have a full glass before a meal, and you’ll eat less. Keep your body hydrated through the day. Often, we think we’re hungry when what our body really craves is water.

Kick It Up a Notch

You don’t have to “exercise,” but that doesn’t mean you can just be a couch potato. Take a walk in the neighborhood, or on the beach. Play catch, or chase the dog around the yard. Park your car a little further away from the door at work. Take the stairs. Crank up the volume and bust a move next time you vacuum. Even a little extra activity will make a difference.