After reading the title, you might think is that even possible? And the answer to your question is, yes it is!!! Weight gain happens when your calorie intake is greater than the number of calories you require each day to carry out your daily activities. We tend to intake calories unconsciously, and over the time they result in weight gain. Before you start any sort of weight loss program, you must remind yourself that all this weight gain didn’t just happen overnight. So you would have to be patient to see the results.
Weight loss only happens with dedicated efforts. You have to be persistent and stay focused. It is about altering your life style and keeping an eye on your day to day activities. This includes your diet and some sort of physical activity. However, there are days when you just can’t bring yourself to exercise or your routine or the weather would not allow you or you are simply feeling lazy. There are exercise alternatives to shed pounds. There are many ways in which you can lose weight without exercise; however, they require discipline and commitment. If you want to learn how to do just that follow the steps below.
Determine the Number of Calories You Need per Day :
There are a number of apps available both on android and iPhone which can help you calculate the number of calories you require per day to stay active and healthy. Then they can tell you how much calories you need to cut down on daily basis in order to start losing weight. Fat is just calorie unused by our body and stored as fat. When entering these numbers in the calorie counter, be realistic. As you are not exercising, the weight loss might be slow. If you aim for 2 pounds a week just by reducing 1000-1500 calories from you daily intake, your body might go into starvation mode, resulting in your brain sending a false message to your body of storing any calorie as fat.
Plan Your Meals:
Once you know how many calories you need to cut out, next step is determining what should be part of your daily meals. As this is a slow process it is a good idea to prepare weekly meal plans that should be consisting of fat burning foods entirely. Once you have it all penned down, it is easier to resist grabbing a doughnut with your morning coffee or snacking on chips. Allot a clear caloric amount for every meal, starting with a 300 calorie breakfast, 100 calorie snacks in mid-day or afternoon and another 200 calorie each to lunch and dinner.
Include Proteins In Every Meal:
Proteins build muscles, are difficult to breakdown into calories; excellent examples being lean meat, lentils, beans and eggs. Proteins are high in thermogenic value i.e. they require approximately 30% of the calories to breakdown of what you have consumed. Egg whites are an excellent breakfast option, along with some oatmeal.
Pack on Fruits And Vegetables:
Fruits such as apples, berries and melon are high in pectin, which has the ability to bind with water and reduce the amount of fat absorbed by your cells. Similarly dietitians have been emphasizing since forever, to include salads and leafy green vegetables in your diet. Some of the greens such as broccoli, kale and cabbage are classified as super foods. This means these foods boost up your metabolism and burn more calories as they digest.
Increase Your Water Intake:
Consciously increasing your water intake has a number of advantages. It helps in flushing out toxins from your body, which promotes swift digestion. Another advantage is that it keeps you feeling full, so naturally you eat less. It is a good idea to have a glass or two of water half an hour before a meal so that you eat less. Nutritionists recommend at least 8-12 glasses of water every day. Body’s requirement and ability to flush out water differs from person to person, their activity level and lifestyle. Sometimes due to poor kidney function body may also retain water and you may feel bloated, so make sure the amount of water you take in flushes out as well. Start carrying a water bottle with you wherever you go.
Keep A Food Journal:
Keeping a food journal is an excellent way to keep yourself accountable. If you note down everything you have taken in, at the end of each day, chances are that you are more likely to stick to your planned calorie intake. You might cheat occasionally and have that double cheese burger or enjoy a fudgesicle, but writing it down means your acknowledging your action. This results in you watching what goes through your mouth more closely.
So you don’t like exercising, that’s all right but you must understand just limiting your calorie intake would not do the trick. You must stay active as well. Start taking stairs instead of the elevator. Park your car at the far end of the parking lot. Go for an occasional stroll in the park, walk your dog if you have one. Indulge in social activities which require you to be more active such as picnic, hiking or golfing rather than going out for the movies. If you have a desk job, make sure you take a break every hour even if it is for just five minutes. Stand up and walk around your office.
These tips on how to lose weight without exercise are quite effective but you must keep in mind that all these require patience, persistence and discipline. You will not become Jennifer Aniston in a few weeks, stay motivated towards your goals but keep them realistic and you will reach them in no time.