So you want to lose weight. You have to bust your butt exercising and eating right, correct? Maybe not. Have you ever wondered if you could lose weight without exercise?
Truth be told exercise is absolutely amazing and awesome. It changes your body and gives you the muscle definition everyone calls “tone up”. However, its not necessary to lose weight.
You can lose weight by eating the correct amount of food for your body. That’s right, you can lose weight by simply eating the best foods for you. That completely takes half of the equation out of the mix. Which should make weight loss even easier to understand and accomplish!
Just for the record, I’m a huge advocate of exercise and strength training. You will not get the dream body you see in a magazine just by eating correctly. You do need exercise to make you look awesome naked. For this article, we are simply talking about losing weight and its absolutely possible to lose weight with the food you eat.
How to Lose Weight Without Exercise
You need to eat less food than your body is able to burn off. This will result in weight loss. If you eat more food than your body can burn off or use as energy your body will have to store it and Ta-dah that is how you gain weight.
So How do You Put this Process into Practice?
If you want to lose weight without exercise you will need to count your calories. This way you will know absolutely without a doubt how many calories you are putting in your body. If you aren’t counting your calories for at least a few weeks you are just guessing. When we guess we tend to give ourselves way too much credit!
Formula for Losing Weight without Exercise
- Weigh Yourself
- Take your weight and times it by 10 ( you are feeding your body 10 calories for lb for weight loss)
- Your total is how many calories you should eat daily
So if you weigh 150 x 10 calories per lb. you should eat 1,500 calories per day.
*If you are active up the calories to 12 per lb. so 150 x 12 is 1,800 calories per day.
If you would rather do no math at all ladies shoot for between 1,400 – 1,800 calories a day. If you are doing no exercise stay toward the 1,400 end and if you are active move up closer to the 1,800 end of the spectrum.
Sedentary women generally burn 1,600 to 2,000 calories per day, according to the U.S. Department of Agriculture. Specifically, sedentary women ages 19 to 30 burn 1,800 to 2,000 calories; sedentary females between 31 and 50 years old burn about 1,800 calories; and sedentary women older than age 50 burn about 1,600 calories each day.
So use this to gauge your calorie intake. If you are younger you can eat a bit more. Getting older your body is burning less, stay on the lower end of the calorie range.
If you are 32 years old and burn 1,800 calories a day while consuming 1,500 you are going to be burning more calories than you take in. That is all it takes to lose weight.
You have to consistently burn more calories than you consume, while feeding your body enough to keep you strong and healthy!
Tips for Losing Weight without Exercise
Okay, we know how to calculate how many calories we can eat for fat loss. We also know roughly how many calories are bodies burn per day for our age group. Now its time for some tips on how to survive with a limited calorie bank.
Tip 1 It’s not as many Calories as it Sounds
If you think this sounds like a lot of calories to spend and you have weight to lose, I urge to take a hard look at everything that is really going in your body.
Chances are good there are unaccounted calories sneaking in somewhere. It’s Math, Babes! Check out how to use a food diary to keep those calories in check.
I was looking at a Chili’s Menu the other night and almost all of their salads were over 1,ooo calories. Wait a minute, we just learned that if we ladies want to lose some pounds are intake for the entire day should be roughly 1,400 – 1,800 calories. That’s absolutely nuts! Educate yourself and learn what you are putting into your body!
Remember to always count your calories from drinks, creamers, and condiments. They are super sneaky and can add tons of calories. Don’t believe just look at the back of your favorite soft drink.
Tip 2 Honesty Leads to Weight Loss
If you have been tracking your calories and know without a doubt your calculations are spot on and your weight hasn’t budge after 6 weeks give your doctor a ring.
Something is going on sister and you need checked out. However, if you go running to your doctor before honestly trying to control your intake for at least 6 weeks you are likely using excuses and not being true to yourself.
By all means get medical clearance and the okay from your doctor before attempting to lose weight, but don’t go looking for imaginary ailments that just aren’t there.
I speak from personal experience when I say its easy to look for things to blame other than what we are putting into our bodies. It’s really crazy how quickly calories can add up!
Tip 3 Be Cautious With Diet Drinks
If you prefer diet drinks, please monitor your cravings carefully. By diet drinks I mean the ones that contain artificial sweetener or Stevia. Diet Coke, Crystal Light, most fizzy flavored waters. If you are constantly craving sweets and junk try cutting back on sweetener laden drinks. There has been several studies linking sweetener to cravings and weight gain!
Tip 4 Increase Your Lean Protein
Lean protein is easy on your protein count because the fat content is low. Protein is awesome because it takes quite some time to digest. This means it keeps you feeling full way longer. Protein is awesome for saving calories and keeping you from starving!
Tip 5 Learn to Love Your Greens
I’m pretty sure you knew there would be something about vegetables in this article. Increase your daily intake of low carbohydrate vegetables. I’m talking eat at least 1 cup of vegetables at every meal. Vegetables like:
- Brussel Sprouts
Tip 6 Cut Cake out of Your Life ( at least for awhile )
Eating cake or other high carbohydrate, low nutrient foods just leads to being hungry and craving more and more of the same food. You blow your calorie bank because high carbohydrate foods are higher in calories and you are starving again in no time because your body process carbohydrates quickly. If you reach for carbs aim for nutrient dense carbs such as beans, sweet potatoes, steel cut oats, brown rice or quinoa.
Tip 7 Watch Your Fat Intake
Healthy fats are good and essential to keep your body in tip top conditions but try to stick to healthy fats like olives, avocados, coconut oil, and olive oil. Always measure out servings of nuts, they are so easy to over eat its very hard not to lose control.
Tip 8 Drink Plenty of Fluids
Stay hydrated with plenty of water and herbal teas. Add fruit infusions, lemon or lime juice, and a couple of black or green teas for variety. Drinking plenty of water every day keeps your body running smoothly and it keeps your body processing the nutrients you are taking in. It’s also a great way to help curb your appetite. Often times we are thirsty and our body confuses thirst with hunger. Stay hydrated and this won’t be a problem.
So now you know it’s completely possible to lose weight without exercise. You have to keep a lock on what you are putting in your body if you want to lose weight. I hope you enjoyed this article and I wish you much success in your weight loss goals.
If you have any additional tips or suggestions let me know in the comments below. xo Cynthia