Although weight-loss experts and government-sponsored websites, such as MedlinePlus, recommend that the combination of dieting and exercise together are the most effective means to lose weight, there may be times where you need to lose weight but are unable to exercise. Whether you are recovering from an illness, have a physical ailment that makes exercise impossible or simply are not ready to commit to an exercise program, you can still lose weight.
Calories Count
With or without exercise, the number of calories you consume dictates whether you will gain, maintain or lose weight. When you lose 1 lb., you lost the pound because you created a 3,500-calorie deficit. Many successful dieters create the 3,500-calorie deficit through a combination of exercise and reducing the number of calories they consume, as evidenced by the statistics that the majority of members of the National Weight Loss Control Registry lost weight through both diet and exercise. If you are unable to exercise while losing weight, your weight loss will come solely from calorie reduction.
Healthy Calorie Reduction
To lose weight without exercise, you need to reduce calories. It may be tempting to slash your calorie intake drastically, but reducing your caloric intake by about 500 calories per day can allow you to see about a 1 lb. drop on the scale each week. Because you are not burning extra exercise calories, losing more than 1 lb. per week may be difficult, as to lose 2 lbs. a week without exercise you would need to cut your current dietary intake by up to 1,000 calories per day.
What to Eat
Planning to balance your nutrient intake properly to lose weight healthfully can teach you new eating habits which will help you maintain your weight loss. If eating about 1,600 calories is your targeted weight-loss intake, begin your day with a 400- to 500-calorie breakfast of grains in toast or cereal, fruit and a low-fat dairy choice. Eat a 400- to 500-calorie lunch of vegetables in salad or on a sandwich, small amounts of a lean protein, such as beans or chicken and fruit. For dinner, include healthy fish, vegetable entrees, small servings of pasta or grilled lean meats as your main dishes. Eat more vegetables and fruits than higher-calorie grains, meats or cheeses.
Strategies
Eat small, measured portions of food to help you adjust to eating fewer calories. Keep a food dairy to help you monitor your caloric intake and weight-loss progress. Even if you cannot perform dedicated exercise, find ways throughout the day to burn a few additional calories. Vigorously clean a room in your house, take the steps at the mall, park around the corner from your office and offer to run errands at your work place or school. If your doctor has advised you not to perform dedicated aerobic exercise, ask her if you can lift light weights to help improve your muscle tone.
References
- MedlinePlus; Exercise and Weight Loss; Oct. 18, 2009
- The National Weight Control Registry: NWCR Facts
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
- National Heart, Lung and Blood Institute: Traditional American Cuisine: 1,600 Calories
- Fort Valley State University; Changing Food Habits; Mark Latimore, Jr.; 2010
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