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How to Lose Weight Without Exercise

How to Lose Weight Without Exercise

Want to lose weight? Well, that desire can make us feel like we are at the bottom of a mountain--staring up at the journey ahead, uncertain that we will make it. Weight loss is a health goal for many people and when done in healthy ways--it can benefit your body and overall health.

Consistent, balanced nutrition and exercise work hand in hand to get you there, but sometimes our bodies are limited with what we can eat or how we can move. Exercise plays a role in our health and weight loss, but you can achieve your weight loss goals without exercise!

Here are some lifestyle changes you can adopt to lose weight--even without exercise:

Practice Self-Compassion

The most important aspect of a health journey is self-compassion. You’d like to lose weight but that doesn’t mean that your body isn’t already wonderfully good. Take some time each day to reflect on your body and how it has served your life. Cultivate gratitude and compassion for yourself. Any effort towards weight loss is more compassionate if your posture towards change is gratitude for your body and life. This emotional step is the healthy foundation that you can add the following practical ones to and have a kinder experience as you seek to lose weight.

Eat a Balanced Macronutrient Meal

Eat meals that have each of the Macronutrient Categories: Protein, Healthy Fats, and Carbohydrates. Our bodies are at their best when we include these at every meal. Macronutrients provide calories that our body needs for energy, but also work in specific ways together to balance our body’s hormones and regulate our blood sugar. Making sure your meal has these Macros helps you stay full longer, keeps your blood sugar from spiking, prevents fat gain, and gives your muscles a constant supply of protein for muscle growth.

Eat More Slowly

Notice how many times you chew a bite of food. Is it 4 or 20? Slow down. Put your utensil down between bites. Try to make your meal last longer. This gives your body time to accept and begin to break down food. The amazing process of enzymes secreting and breaking apart food starts in your mouth and continues throughout your digestion. Did you know it takes 20 minutes for your brain and body to register that you are satisfied with your eating? Slow eating is the most effective and powerful thing that you can do to help your gut health--as you enable a kind mind/body connection as you eat.

Minimize and Manage Stress Better

Your nutrition includes how much stress you have in your life. We all have stress and some---much anxiety. Depending on many factors in your life and story- you may or may not have the ability to manage stress well. Calming down and caring for yourself can give your body the chance to heal and possibly shed extra weight. How might you work to minimize or manage your stress more or better? Do you have a trusted friend, coach, or counselor to talk to about your stress?

Drink More Water

  • ½ your Body Weight in Ounces
  • Drink water before a meal

Drinking water increases your energy, can boost metabolic rate, helps to flush out toxins, and can prevent dehydration. Set a timer for drinking water to remind yourself. Get a huge water bottle and fill it up each morning. Water. Water. Water. Drink. Drink. Drink. You got this.

Increase Your Fiber Intake

Fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite and can help you feel more satiated. Soluble fiber dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. It is transformed into a gel-like substance, which is digested by bacteria in the large intestine, releasing gases and calories. Insoluble fiber does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Because it is not digested at all, insoluble fiber is not a source of calories. Soluble Fiber can lower fat absorption, feeds healthy gut bacteria, and can reduce cholesterol. This is found in barley, nuts, oat bran, seeds, beans, lentils, peas, and vegetables and fruit. Insoluble fiber can prevent constipation. Examples are: wheat bran, brown rice and couscous. And root vegetables, such as carrots, parsnips, potatoes, celery, cucumbers, fruit with edible seeds, beans, pulses, lentils, nuts and seeds.

Get Better Sleep

Often, when we are sleep deprived--our eating changes. Cravings for starchy carbohydrates increases and our inconsistent sleep can make us cranky and more likely to eat out of negative emotions.

  • Try to eat your last meal at least 3 hours before going to bed
  • Make your room cold and dark
  • Establish a ritual for bedtime
  • Turn off screens 2 hours before bedtime
  • Stretch your body
  • Don’t do work or watch screens in bed, so your body associates sleep with your bed not-- high dopamine activities

If you are struggling to get quality sleep, ask your doctor for a referral for a sleep study and you can get more information about your sleep and work to establish better sleep.

Manage your Meal Portions

Plate your food. Don’t eat out of the bag or package the food came in! Does your plate have lean protein, vegetables, complex carbohydrates, and a bit of healthy fats? When we are eating more intentionally, slowly, and with fewer distractions--these portions start to feel more satisfying.

Minimize Snacking

When we keep eating at meal times, we are giving our bodies a break from our body’s digestion effort! Eating begins the process of digestion, which requires your body to expend a lot of energy and time to break down food into molecules that can be utilized and absorbed efficiently. Eating a snack between meals stresses your body. It restarts a process that has not completed from the last time you ate. When your body cannot absorb and utilize food, it stores it as fat. So, restarting the process of digestion by snacking cuts short your body’s ability to burn fat in between meals. Our bodies need 3-4 hours between meals to process food thoroughly and completely.

Swap out Sugary Drinks for other drinks Do you love soda and juice? Try to make a few swaps.

  • Sugary coffee drinks FOR Black Coffee or an Americano with cream
  • Soda FOR Carbonated Beverages
  • Juice FOR Water infused with fresh herbs and or fruit

Practice Patient Self-Acceptance As you desire and attempt weight loss, that mountain you are climbing can feel scary and discouraging at times. You need to take breaks, catch your breath and remember why you are doing this. Check in with yourself and your body. How is your pace? Are you using up too much energy and are likely to crash with exhaustion and anxiety?

When you set out to accomplish something, it is important to remember to be patient with yourself and accept the process--whatever and however long it takes. The journey towards better health, which may include weight loss is an opportunity for self-discovery and acceptance as you learn about yourself and your body. Maybe, don’t weigh yourself frequently. Maybe, notice when you compare your body to others. Replace judgement with gratitude for others’ and your own body. The many practical actions above are best when coupled with a rich self exploration-- as you climb towards better health.

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