The good news is yes, it is possible to lose or maintain weight without doing any active exercise.
In order to lose weight you have to get your body into a calorie deficit, which means you need to burn off more energy than you consume.
This can be achieved either by burning more calories with exercise, or eating less calories with a healthy, balanced diet.
If you are not able to exercise, perhaps if you are injured and you cannot train for a few weeks or months then you need to make smart food choices and set a goal for yourself in terms of your daily calorie intake.
So let’s look at what you can do to lose weight without exercise:
Keep accurate track
By keeping accurate track of your food intake, you will be aware of what you eat and how much energy you consume.
Are you really hungry
When you feel like eating, ask yourself if you are really hungry, or simply in the mood to eat food.
Only eat if you are hungry and know that your body needs food.
Eat balanced meals that are nutrient rich
Make the most out of the meals you consume by making sure that they are healthy, nutrient dense foods.
Consume foods like lean meat, nuts and seeds, fruits and veggies, and low fat dairy products.
These foods will provide you with carbs, protein and healthy fat with every meal, which is what you need.
Avoid processed and sugar loaded foods and snacks whenever possible.
Plan your meals ahead
Get a few healthy meal ideas upfront and work them into your meal prep. This will cut down on cooking times and you can simply reheat a meal for dinner or lunch.
Doing this will reduce the possibility for you making bad food choices or eating ready-made meals that are high in calories.
Always be active
Do small things like taking a walk up the stairs, walking when going to buy groceries, or doing chores around the house to stay busy.
Be sure to take advantage of the opportunity of moving around whenever you get the chance.
The fact remains that losing weight will take a bit longer to do without exercise, so don’t set unrealistic goals for yourself.
Try to set a goal of losing one pound every week and see if you can maintain that until you’ve reached your goal weight.
Remember that in order to lose weight, your body has to burn off more calories than you consume.
If you cannot exercise, make sure that you count your calories and take care of your portion sizes so that you consume a healthy amount of calories to lose weight, even though you are not exercising.
Of course this will take longer than spending time in the gym, but it’s still a way of burning those calories.
Snack healthier and choose healthy cooking methods
Include one or two low-calorie snacks when you’re trying to lose weight.
Snacking may be appropriate when there is more than five or six hours between your meals.
Sometimes, going for long periods of time without eating, may make it harder for you to stick to your planned meal or portion sizes as you may be overly hungry.
Examples of healthy snacks include 1/4 cup of nuts, 1 individual Greek yogurt, a hard-boiled egg or celery and peanut butter.
Remember to pay attention to your cooking methods as this can easily add unwanted calories. Use as little fat as possible and switch unhealthy fats for healthy ones like olive oil.
Healthy fats will do wonders for your cholesterol levels and will improve your blood sugar levels too. Also try to steam your food instead of frying it, and avoid using a lot of oil or fat when cooking your food.
Remember to stay hydrated
Many times, thirst can feel similar to hunger and trigger you to eat.
Drinking enough fluids can help prevent this mistake and promote weight loss. Avoid sugary beverages like soda, sweetened tea, sweetened coffee drinks, sports drinks and juices.
Get enough sleep
Our last tip is to remember to get enough sleep, at least six to seven hours per night. It will help to keep your energy levels up and allow you to feel energised throughout the day.
It will also avoid additional weight gain, especially around your midsection.