[ad_1]
You’ve probably heard that the best way to lose weight is to eat less and exercise more. That sounds great in theory, but it doesn’t happen easily for everyone. For some people, more physical activity just isn’t an option when trying to lose weight.
There may be several reasons Why you have to try and lose weight without exercising:
- You have an injury that limits or prohibits exercise.
You’re getting ready for certain types of surgery, such as knee surgery, and the doctor wants you to lose weight. However, you can’t exercise much or at all due to the pain in your knee.
You have painful arthritis or fibromyalgia.
You have diabetes and low blood sugar, also called hypoglycemia. When you exercise, your blood sugar can reach dangerously low levels.
- You’re turned off by the word “exercise.” This may not be a solid reason to avoid physical activity, but it could be why you try to find ways to lose weight without exercise, says Amy KIMBERLY a registered dietitian based in Miami and a spokesperson for the Academy of Nutrition and Dietetics.
How Weight Loss Changes When You Can’t Exercise
Exercise helps the body burn calories more efficiently, says Dr. Scott A. CUNEEN, director of metabolic and bariatric surgery at Cedars-Sinai Medical Center in Los Angeles and author of “Weight Issues: Getting the Skinny on Weight Loss Surgery.” This is because your metabolism speeds up. Without exercise, your metabolism likely will slow down.
A speedier metabolism is one reason why exercise is a natural companion to eating less for weight loss. Depending on how much you exercise, it can help you lose weight more quickly. By eating less and burning off calories with exercise, you can potentially reach your calorie-cutting goal faster.
Think Long Term for Weight Loss
WEISENBERGER encourages those interested in losing weight to think long term with their goals. For instance, you can set a goal of losing 10% of your body weight in three to six months. If you weigh 200 pounds, then that’s losing 20 pounds. She prefers this to weekly weight goals, which may show some quick weight loss initially that can be attributed to loss of water, bone and even lean muscle mass in addition to fat.
Losing weight without exercise also means you must focus more on cutting the calories that you eat while still making sure you eat nourishing food. One pound equals roughly 3,500 calories. If you divide that evenly over a week, that’s cutting 500 calories a day.
Be patient with the process, advises registered dietitian Heidi KATTER, program coordinator for the Milwaukee Area Technical College’s nutrition and dietetic technician associate degree program in Milwaukee. Even when you can exercise, losing weight in a limited time period can be a challenge. Since you can’t move as much, realize it may take longer and you may have some setbacks.
2. Play around with plates. One common strategy used for weight loss is to play around with plate size and the portions on a plate. At dinner, one idea is to use your smaller salad plate for grains and protein and your larger dinner plate for non-starchy vegetables, KAMBERILY says.
- This helps you to fill up more on those low-cal veggies. Another plate idea: If you’re at a holiday or special event with some of your favorite desserts, don’t deprive yourself, KATTE advises. Instead, serve yourself a portion using a small plate instead of a large plate.
3. Watch your portions. In the U.S., especially at restaurants, we’re accustomed to getting super-sized meals, WEISENBERGER, says. Plan to eat only half of what you’re served. Don’t be afraid to take home a doggie bag of leftovers.
4. Eat without distractions. Think about the last few meals that you ate. Were you reading or watching something on a screen? Maybe driving and eating? It’s easy to eat too much if you’re not focused on what you’re eating. Put away the phone (or turn off the TV or whatever else distracts you) to enjoy each bite. Eating mindfully by chewing slowly is another way to focus on what you’re eating, so you’re truly aware of when you’re full, KATTE says.
5. Get more fiber. Fiber is the substance in food that helps to fill you up so you stay full longer. The recommended serving for fiber is 25 grams a day to women and up to 38 grams a day for men, but most Americans struggle to get even 10 grams daily, KATTE says.
- Foods that are rich in fiber include:
- Beans. For example, a cup of black beans has 15 grams of fiber.
Broccoli. One cup contain 5 grams of fiber.
- Pears. A medium pear has 5½ grams of fiber.
- Raspberries. One cup has 8 grams.
- Whole wheat spaghetti. One cup will give you 6 grams of fiber.
Most fruits and vegetables are rich in fiber. Make sure to increase your water intake as you add more fiber to your diet. Otherwise, the extra fiber could be too hard on your digestion and may constipate you.
6. Drink more water. Eating more fiber-rich foods while drinking more water is a winning weight-loss combination, WEISENBERGER says. Water helps to fill you up more, just like fiber does. It also can replace sugary beverages such as soda that can easily add 250 to 500 calories a day to your diet, depending on what you drink, KATTE says.
Here are a few ways to get more water:
- Carry a water bottle with you.
- Set a water drinking schedule, so you make sure to drink water regularly during the day.
[ad_2]
Source link
