The quickest way to lose weight without much exercise is to lower your daily caloric intake by cutting out saturated fats, processed, refined and sugary foods. What you eat is just as important as how much you eat when trying to lose weight and body fat, notes Tosca Reno, author of "The Eat Clean Diet." Foods that provide your body with vital nutrients help it function better and can improve your metabolism, according to Reno. Adding basic exercise, such as a daily walk will increase how rapidly you burn calories and achieve your weight loss goals.
Step 1
Eat fresh foods, such as fruits, vegetables, fish, brown rice and whole grains, to keep your body healthy and functioning properly. Avoid eating junk food and fast food that are highly processed and refined. These foods are high in calories and low in vital nutrients.
Step 2
Eat frequently throughout the day. Eating five to six small meals throughout the day supplies your body with the vital nutrients it needs to keep your energy and metabolism high, notes Reno. Eating every two to three hours, often called grazing, also keeps you from overeating since you don't feel hungry. Your meals should be small, about 300 to 400 calories, depending on your total daily calorie requirements. Reno suggests you should be able to fit what you eat in the palm of your hand, as a visual for the size of your meals.
Step 3
Replace juice and soda with water. Simply replacing juice and soda with water can save you 100 to 600 calories a day. To lose 1 lb., you need to burn 3,500 calories more than you consume. If you replace five sugary drinks a day with water, you will save 500 calories a day, enough to lose 1 lb. in one week. If you find it hard to give up your flavored drinks for water, spice up your water. Add a squeeze of fresh lemon, lime, grapefruit, orange, ginger or cucumber for a tastier way to stay hydrated.
Step 4
Take a 20-minute walk daily. Walking is a fat-burning cardiovascular exercise that is easy on the joints and simple to do. There are many ways to add 20 minutes of walking to your day, which can burn up to 200 calories an hour, notes the Mayo Clinic. If the weather isn't permitting an outdoor walk, try walking in place to your favorite 30-minute TV show. Begin with a five minute warm-up at a slow pace, then pick up your pace for 20 minutes and end with a five minute cool-down at a slower pace.
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