Experts will tell you that combining exercise with a healthier diet is the best way to lose weight. However, there are many conditions and circumstances that prevent people from exercising. If you are physically unable to include exercise in your weight loss efforts and wish to avoid taking potentially harmful pills, you still have hope. The National Institutes of Health states that, in order to lose weight, you must use more calories than you consume. While exercise helps you use more calories, you can lose weight by eating fewer calories alone.
Step 1
Forgo beverages with empty calories. To lose 1 lb. you must reduce 3,500 calories from your intake. Cutting an average of 1,000 calories each day will help you lose 2 lbs. in one week, which the National Institutes of Health states is a safe amount. While that might seem like a large number, cutting back on sugar and fat-laden drinks is a quick and easy way to cut calories. For instance, switching a 20-oz. glass of lemonade for ice water with lemon will save you 280 calories. Pouring fat free milk into your coffee or onto cereal instead of whole milk will cut 60 calories per 8 oz.
Step 2
Chug water. Not only is it free of calories, but it can help you feel fuller. The U.S. Department of Health and Human Services reports that thirst is often mistaken for hunger. When you have the urge to snack, try drinking a big glass of cold water and waiting 20 minutes to see if you are still hungry. Women should aim for at least nine 8-oz. glasses of water each day. For men, the number increases to 13 servings.
Step 3
Fill up on fiber. High fiber foods help you to feel satiated, so that you desire to eat less. Constipation and poor digestion are common causes of weight gain and bloating. Fiber promotes a healthy digestive system and relieves constipation. It can even help improve your cholesterol. Whole grain cereals and breads, as well as fresh fruits, vegetables and beans are good sources of fiber. The Harvard School of Public Health recommends a goal of over 20g of fiber a day for women and over 30g a day for men.
Step 4
Slow down while you eat. It can take up to 20 minutes for your brain to register that you are full. Sit down at the table and eat mindfully, rather than munching in front of the television. Put your utensils down between each bite of food and savor the textures and flavors you experience. Take a sip of water between bites, as well. You will realize when you are satiated more quickly, therefore eating less and reducing caloric intake.
Step 5
Choose volume. Foods that have low energy density offer a larger portion size for fewer calories than their higher energy density counterparts. According to the Mayo Clinic, there are three factors that comprise these foods: they are high in water, high in fiber, but low in fat. For example, for 100 calories you could choose 1/4 cup of raisins, which are high in energy density or you could eat 2 cups of grapes, which are low in energy density. The water, fiber and sheer volume of the grapes will fill you up for fewer calories. Try starting your meal with a veggie-packed salad--light on the dressing--or broth-based soup to help you feel satiated without a lot of fat or calories.
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