OK firstly before we go any further into this. I do not recommend that you try to lose weight without exercising. If you are trying to lose weight, then you should be doing some kind of regular exercise or physical activity to burn of the extra calories and shape your body.
For those people who have absolutely no motivation to exercise to lose weight, this can be done with a bit of craft and planning. The first thing to understand is that to lose weight, you have to have a calorie reduction somewhere along the line, this could be from your diet or it could be from exercise. In this case we shall focus on the diet and lifestyle choices that you make.
We shall start by looking at the amount of calories that you are consuming on a daily basis. This is important because you need to know how many calories you are taking in. This can be done very easily with a simple food journal or planner. This planner would also contain details of the foods that you eat every day throughout the week.
The reason why you need to record the foods that you eat with the calorie expenditure is so that you can identify the high caloric foods that may cause weight gain, and may make weight loss a bit of a problem. As you are not exercising, this step cannot be overlooked.
Next we need to take a look at exactly what you are eating. The contents of the food will be recorded in the food planner so you can identify each food group and recognise the nutritional value, should there be any. This is allowing you to identify any foods that are high caloric and replace these with lower calorie foods. As we need a calorie reduction from your diet, we have to find out which foods are providing the most calories.
Now we can focus more on what foods and drink you should consume on a daily basis to lose weight. Water is a good place to start. It is a good practice to drink a glass of water with each meal that you have. When you drink water this reduce the chances of you over eating, as water will help you to feel fuller with each meal.
Another common issue the body faces is the difference between hunger and thirst. Sometimes we think we are hungry, when we are thirsty therefore we eat more food, which can in turn cause weight gain, or be counterproductive to weight loss.
Water should replace any sugary drinks in your diet. Sugary drinks are usually very high in calories and various other artificial sweeteners. These types of carbonated drinks are OK to have as a treat, but should not be the main drink you have.
Instead of looking at portion sizes, you have to count your calories if you want to lose weight without any form of exercise. You must burn more calories than you are consuming, otherwise you will not lose any weight. There are several ways that you can track the amount of calories that you are eating, food planners and mobile apps provide useful solutions for this.
The next thing to look at would be the BMR, your basic metabolic rate. Even without any exercise you are still burning calories by just being alive. When you know what your BMR is you will know how much room you have to play with, and you can adjust your diet accordingly.
The healthy weight range is to lose about 1-2lbs per week. This is a safe pace to go by and should not need any kind of starvation to keep to this baseline. One pound equals, 3500 calories, so a 500 calorie deficit is needed every day of the wee to reach this healthy weight reduction.
Another good strategy when it comes to the diet is to eat more foods that leave you fuller for longer, as well as keeping your metabolism busy at the same time. The best way to do this is to focus on foods that are high in fibre such as certain fruits (raspberries, pears and apples), vegetables (broccoli and peas) Legumes and nuts, whole grains like spaghetti, bran flakes, and barley.
Taking smaller bites when you eat is also a good way to reduce the amounts of food that you are eating. This helps you eat more slowly and helps you to recognise when you are felling full, to avoid over eating.
Make sure that you eat breakfast. Breakfast is the most important meal of the day and this should not be skipped, even if you do want to lose weight. Healthy weight loss is about eating smaller meals every 3 to 4 hours though out the day to main energy and metabolic rate, without starving the body of food. If you skip breakfast, you are more likely to overeat at your next meal.
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