While exercise should be part of a well-balanced weight-loss plan, sometimes it's just not possible to work out. Whether you've suffered an injury or simply don't want to sweat it out every day, you still can lose weight if you make some specific changes to your daily diet and routine. If your goal is to lose weight within a week without exercise, you will need to work hard and consistently to see positive results.
Step 1
Keep moving. You don't need to exercise to rev up your metabolism. In fact, everyday activities can help you burn calories and fat without you even realizing it. Make it goal to move as much as possible. Go for a walk during lunch hour or bike to the office if possible. Take the stairs instead of the elevator and park at the farthest end of the parking lot, so you're forced to walk more.
Step 2
Cut down the amount of carbohydrates you take in to a minimum. They retain water, lead to cravings and wreak havoc in your blood sugar levels. Eliminate any processed sugars, white flours and pastries from the diet. Switch to whole grains and eat them only early in the day, while you're still active and will burn them off. If you drink soda, switch to diet or, better yet, water. Avoid fruit juices (even natural ones), as they're high in sugar.
Step 3
Bulk up your meals without extra calories by adding vegetables to all your dishes. Get creative and think out of the box. Chopped veggies can be added to sauces, soups, omelets and pies. You can steam or stir-fry (use non-stick cooking spray instead of oil) greens as well. Frozen or canned vegetables are also fine, but check their sodium content before buying.
Step 4
Drink lots of water. Water will fill you up and also reduce the chances of confusing dehydration with hunger (a common problem). Icy cold water is better, as the body has to work harder to warm it up, spending calories in the process. Aim for at least eight glasses a day. If you don't like water, herbal teas and other non-calorie drinks are also fine.
Step 5
Eat every three to four hours to keep your metabolism going and avoid cravings. If you eat frequently, you'll end up eating less because you won't be tempted to overindulge on your next meal. Five to six small portions (about the size of your fist) eaten throughout the day are better than three large meals.
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