Ordinarily, exercise and weight loss go hand in hand. Regular exercise burns calories, making it easier to lose body fat. However, for some people, either due to their schedule or a disability, exercise is not an option. Some people simply don't like exercise and have difficulty sticking to a plan. If you want to lose weight, but won't be making it to a gym any time soon, Make some easy lifestyle changes to get the body you want without ever breaking a sweat.
Step 1
Record every meal in a log. Start a spreadsheet on your computer, or just write down everything you eat in a notebook. Be sure to indicate as many ingredients as you can and record portion sizes to the best of your ability. Keep the log for at least a week before making any dietary changes. When it's time to adjust your calories, you'll know where to start.
Step 2
Drink a large glass of water before each meal. Thirst can easily be mistaken for hunger, encouraging you to overeat. Drink at least 12 ounces of water before putting the first bite of food into your mouth, and you'll curb your hunger before the meal even starts. Water even has a diuretic effect, reducing temporary weight gain and bloat due to fluid retention.
Step 3
Cut your calories to make up for your lack of physical activity. With no exercise to burn calories, you'll need to cut your caloric intake to create the required deficit. Eat 500 fewer calories daily than you burn through normal activity to drop a pound of fat per week. Use your log to figure out how many calories you've been eating each day. If your weight was stable during the week, then a 500-calorie cut should be enough. Make your calorie cut painless by first eliminating the calories you won't even notice. Replace the cream in your coffee with skim milk. Replace mayonnaise with mustard or low-fat dressing. Skip the sugary sodas in favor of water or sugar-free soda, or lightly sweetened iced tea.
Things You'll Need
- Diet log
References
- Mayo Clinic: Obesity
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals (3rd Edition)"; Cedric Bryant and Daniel Green; 2003
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