By Guest Blogger: Cheryl Conklin Connect with Cheryl
When you’re physically unable to exercise, losing weight sounds like an impossible feat. But whatever is preventing you from strenuous workouts doesn’t have to get in the way of your health and happiness. In fact, many people have successfully shed pounds without exercising. Although it may take a bit longer and will definitely test your willpower, all the effort will be worth it when you realize how much better you feel. Here are some tips to get you started!
Set Realistic Goals
With or without exercise, your weight loss efforts will not pay off overnight. It’s important that you set realistic goals to avoid getting discouraged. Instead of focusing on a target weight, Very well Fit recommends aiming for 1 to 2 pounds of weight loss per week. Start by calculating how many calories you need to maintain your current weight and then aim to eat about 20 percent less than this to create a calorie deficit in your body. Set many short-term goals, like a daily calorie intake that you want to reach by the end of the week. Your goals should all be specific and attainable within a reasonable time frame. More importantly, adjust your goals as you notice how your body reacts to the changes you’ve made in your diet.
Focus on Your Diet
Did you know that Americans consume 25 percent more calories now than they did back in 1970? Since you’ll be relying on reducing calorie consumption to meet your weight-loss goals, you’ll need to pay close attention to what you’re eating. It’s important to maintain a diet that prevents you from feeling hungry and unsatisfied. Constructing your meals with plenty of vegetables will help you feel full while lean protein will boost your metabolism and reduce cravings. Even if you’re only eating healthy foods, portion control can help you stay within your calorie goals. Consider using meal delivery services to keep you on track when you just don’t feel like cooking or grocery shopping. These services are the ultimate convenience since they allow you to receive fresh, portioned food right to your door.
Keep in mind that you can also use supplements to help you increase your metabolism, as well as help you get nutrients that your current diet may not supply. However, it’s always good to do your research about these supplements before committing to anything. If you have additional questions, don’t hesitate to talk to your physician about them.
Eliminate Unhealthy Foods from Your Home
You can’t eat unhealthy foods if they’re not in your house! Do a quick pantry purge to remove any foods that don’t align with your diet goals. These might include chips, sugary snacks, simple carbs such as pasta and bread, and any prepackaged foods high in fat, salt or sugar. You can donate any non-perishable food items to a local food bank and give away anything else to your friends. Then, when you go out shopping, bring a list and make it your goal to stick to it.
Drink More Water
Drinking plenty of water can also aid your weight-loss efforts. Water helps you feel full faster during meals and hydrates you without providing additional calories. It also helps your body flush waste, which is important when your body is metabolizing fat. Start carrying a water bottle around and sip from it regularly. You can also get water from fresh, juicy fruits and veggies. If you’re used to drinking juice or other beverages with your meals, opt for a glass of water with non-caloric flavorings including a wedge of fruit.
Get Better Sleep
According to Slumbr, sleep deprivation affects the systems in your body that maintain a healthy metabolism and regulate hormones involved in appetite. Lack of sleep can make you hungrier and reduce your self-control to avoid high-calorie snacking. To help boost melatonin production
and get more quality sleep, do some relaxing, non-screen related activities in the evening and try to go to bed at the same time every night.
With some hard work and planning, you really can lose weight without working out. But if you’re really craving to get moving, talk to your doctor about what types of exercise you may be able to do. There are plenty of creative ways to engage in cardio, strength and flexibility training with limited mobility. You might find something that works perfectly for you!
For more articles that can help you live a happier, healthier life, check out the posts at Terri Lynn’s Happy Talk.