It should take you about five to 10 weeks to safely lose 10 pounds without exercise. Reduce your daily calorie intake by 500 calories, which results in a weekly reduction of 3,500 calories or one pound per week. Although you can lose weight through just calorie reduction, the recommended formula is that you find a good balance between diet and exercise. People who lose weight by calorie reduction alone often gain it back within six months, says Donald Hensrud, M.D., at MayoClinic.com. Be sure your new diet is something you will stick with after you lose the weight, or add some form of exercise to your daily regime. Always check with your doctor before starting any weight loss regimen.
Step 1
Control your food portions. Measure out each item you consume for each meal of each day. Do not eat anything for which you do not know the calorie amount, not even a piece of candy
Step 2
Eat nutrition-rich foods. Pack your meals with fruit and vegetables for necessary fiber, vitamins and minerals. Keep full for a longer period by eating more fruit, vegetables and grains.
Step 3
Bring your own lunch to work or school. Avoid buying food from the cafeteria or restaurants near your job. Pack your own food so that you know what you are eating. Invest in low-calorie sandwich meats and bread. Drink water or sugar free drinks instead of soda.
Step 4
Do not go to sleep or lie down after you eat. Resist the temptation to lie down or go to sleep after you eat a meal. Stay sitting up and active as long as possible to aid in digestion.
Step 5
Consume life-giving and cleansing water. Drink water as much as you can throughout the day. Add lemon slices to your water for a change in taste.
Step 6
Reduce the amount of fat in your daily diet. Do not eat too much fried or fatty foods and drinks. Choose the low-fat alternative whenever possible.
Step 7
Reduce the amount of salt in your daily diet. Use a salt substitute or lower the amount of salt that you cook with to lessen the affect of water retention. Do not add extra salt to your meal after it is cooked.
Step 8
Skip the condiments. Do not put ketchup, mustard or mayonnaise on your sandwiches. Read the amount of calories and calculate them carefully to ensure that you are not adding on the calories through your condiments, if you choose to eat them.
Step 9
Keep a weight loss journal. Write down all the food you consume in a notebook, says Shirley Jewett, author of "I Lost 70 Pounds Without Exercise." Pay close attention to calorie-packed beverages, says the author, who had to lose weight but could not exercise due to her health.
Tips and Warnings
- Personalize your weight loss journal with pictures, daily inspiration, poems or anything that lifts your spirit. Eat as much fruit and vegetables as possible. Be open with your doctor and ask his advice on how to pursue your weight loss goals.
Things You'll Need
- Digital scale
- Weight loss journal
Member Comments