Burning more calories than you consume results in weight loss. Although exercise contributes to calorie burn, it is not absolutely necessary for weight loss. If you have a condition that prevents exercise, you must be vigilant with your diet and accept that weight loss will take longer.
Calorie Intake
A weight-loss program for people who cannot exercise requires calorie restriction. The National Institutes of Health (NIH) points out that a pound of fat contains about 3,500 calories. To lose a pound of weight in a week, you need to consume about 3,500 calories fewer in a week--this can be done by reducing calorie intake by 500 calories per day. The NIH says consuming fewer than 1,200 calories per day for a woman or 1,500 calories per day for a man is not recommended. If this means you can reduce calories by only 250 per day, you can still lose half a pound of weight per week.
Fruits and Vegetables
When you are on a strictly calorie-reduced diet, you must pay attention to the nutritional quality of foods. Choose high-volume, low-calorie foods that provide multiple vitamins, minerals and antioxidants. The Centers for Disease Control and Prevention recommend eating more fresh fruits and vegetables--the water and fiber in them provide feelings of fullness without a lot of calories. They can add volume to your meals and lots of nutrients. Fill half your plate with green vegetables, then add small servings of protein and a carbohydrate. Snack on cut vegetables and whole pieces of fresh fruit.
Other Types of Foods
In addition to fresh produce, other foods can help assist you lose weight. Choosing lean proteins means you take in less artery-clogging saturated fat. Choose egg whites; skinless, white-meat poultry; and fish. A 2009 study at Curtin University, in Australia, reported that five servings of dairy products a day can help with weight loss. Dieters who included five servings, instead of three, of products such as low-fat cottage cheese, skim milk and fat-free yogurt expedited their fat loss and overall weight loss.
Considerations
Exercise does not have to mean visits to the gym or pounding it out on a treadmill for hours. If vigorous physical activity is impossible for you, consider other ways to increase calorie burn. "The New York Times" reported in a 2005 article that small movements such as gesturing, laughing, washing dishes and pacing can help you burn as much as 350 extra calories in a day--equivalent to 0.7 pounds per week in weight loss. It might not sound like much, but it adds up to 7 pounds in 10 weeks.
Strategies
Consider other methods to help you stick to a reduced-calorie diet. Weighing and measuring your food ensures proper portion sizes and helps you stick to your calorie goals. The U.S. Department of Agriculture recommends 3 to 4 ounces of lean protein, half a cup of whole grains or carbohydrates and 1 cup of vegetables as proper serving sizes. Eating several mini-meals throughout the day might help you feel fuller and keep your metabolism revved. Divide your overall daily calorie goal by five--for example, someone aiming for 1,200 calories per day can eat five 240-calorie mini-meals.
Member Comments