Along with diet, exercise is one of the two fundamental components of an effective weight loss program. Exercising not only burns calories directly, but can also allow the body to maintain its metabolism in spite of a calorie restricted diet, greatly enhancing the efficacy of any diet program. As such, if for some reason you're unable to exercise during your attempt at weight loss, you'll be at a significant disadvantage. Don't despair, though; it can still be done with significant attention to diet and lifestyle considerations.
Step 1
Reduce your caloric intake significantly. Since you're not exercising, you'll have to pay special attention to your diet. Start by familiarizing yourself with your current diet. Keep a detailed record of the types and amounts of food and drink that you consume over a period of a week, then use the nutritional information available on the food and drink packaging to ascertain your average daily caloric intake. Aim to reduce this figure by about 500. This reduction will amount to a 3,500 calorie weekly deficit, which, according to the Mayo Clinic, is equivalent to a 1 lb. weekly fat loss--significant, but not excessive. To achieve this figure, eliminate simple carbohydrates from your diet; this means no more sweets, desserts and sugary drinks. If this doesn't quite suffice, reduce your portions sizes as necessary.
Step 2
Increase your dietary protein intake. While protein is most often associated with bulking up, it is also valuable as a tool for weight loss. Simply replace at least one daily serving of carbohydrates with an equivalent serving of protein, and you will begin to experience a natural appetite suppressant effect, easing the transition into your calorie restricted diet. Great sources of protein include staples such as meat, fish, eggs, beans and tofu.
Step 3
Avoid consuming alcohol or other recreational drugs. Use of these substances can inhibit your body's natural production of important body composition regulating hormones such as testosterone. Lowered testosterone, a demonstrated effect of alcohol use, can result in increased abdominal fat storage.
Step 4
Ensure that you're getting at least 8 hours of quality sleep each night, and normalize your sleep schedule so as to optimize the restfulness of your sleep. Failing to get adequate nightly sleep can result in the further slowing of your metabolism, already hampered by your calorie restricted diet and the absence of exercise. If your metabolism slows, you'll have to restrict your diet even further to stimulate continued weight loss.
Things You'll Need
- Calculator
References
- MayoClinic.com: Counting calories: Get back to weight-loss basics
- "International Journal of Obesity"; High protein intake sustains weight maintenance after body weight loss in humans; M.S. Westerterp-Plantenga, et al.; 2004.
- Alcoholism: Clinical and Experimental Research: Effects of Alcohol on Plasma Testosterone and Luteinizing Hormone Levels
- "Sleep Medicine Reviews"; The metabolic consequences of sleep deprivation; Kristen Knutsen et al.; 2007
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