Although exercise is an important component of any weight loss program, sometimes working out just won't fit into the schedule. If this is due to an injury or a medical condition, you can still begin your diet while recuperating. If it is because you hate to exercise, you can still be active in your everyday life, without ever stepping into the gym.
Step 1
Figure out what your current diet looks like. The best way to do this is to keep a food journal for at least a week. Jot down every thing you eat and drink, even if it's only gum. Also write down the times and whether you were hungry or eating out of an emotional or social need.
Step 2
Look for ways you can improve what you're already doing. For example, look for a low-calorie or low-fat version of the foods you eat regularly, and give diet and sugar-free foods and drinks a try. Even 100 calories saved here and there will add up by the end of the week.
Step 3
Reduce to the minimum the amount of fast food and high-fat snacks you eat. This means that highly processed pastries and sweets, pizza, hamburgers, French fries and chips should be eaten no more than once a week. Sodas and boxed fruit juices are also high in sugar and calories.
Step 4
Choose lean meats and low-fat diary products as your source of protein. Egg whites contain high levels of nutrition without the added cholesterol. Avoid red meats and full-fat cheeses and creams. At least twice a week, try adding vegetarian proteins to your diet, such as tofu, seitan, tempeh or soybeans.
Step 5
Don't skip meals, especially breakfast. This lowers your blood sugars and causes you to overeat later in the day. Instead, start the day with a balanced breakfast that contains servings of protein, carbs and a fruit. After that, make it a goal to eat something every 3 hours to keep hunger pangs at bay. Keep the portions small, but don't skip them.
Step 6
Add more fiber to your diet. Fiber can be used to bulk up meals so that your dishes end up larger and more filling but without a significant increase in calories. Best sources of soluble fiber include oatmeal, green leafy vegetables, whole grains and nuts and seeds. Aside from eating vegetables as salads or snacks, try sneaking them into other meals, including pies, soups, sauces and rice or pasta dishes.
Tips and Warnings
- Try to find alternative ways to exercise. If you can't do any cardio, you can still train your arms with small weights, do crunches or stretch. Even if heavy training is not possible, go for a walk, practice Tai Chi or do some other gentle form of exercise.
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