There are many effectives ways to reduce weight without hours spent exercising. Our nutrition, what we eat and how much we eat is far more important than exercise for losing weight. 

How many calories should I eat to lose weight?

The number of calories one needs is determined by many factors including age, gender, height and activity input. Most females need at least 1600 calories to maintain weight while males need at least 2000. The amount of calories needed daily can be calculated with something like a calorie calculator.

A healthy female needs between 1600-2200 calories a day, when trying to lose weight this number should be between 1,400 – 2,000 calories per day. It’s important to maintain a calorie deficit by eating fewer calories than your body normal. While in deficit we still need to ensure enough nutrients or avoid any deficiencies and metabolic changes. 

How to lose weight without exercise?

By consuming fewer calories, an effective weight loss can occur. Counting calories, or avoiding processed foods and added sugars can help long term weight loss. Being patient with the process and ensuring healthy lifestyle habits. 

Protein is highly important when it comes to losing weight. It takes longer to digest hence keeping you fuller for longer and curbing the appetite. Protein meals need more energy to digest it down so the body actually doesn’t store many calories. Protein also helps fight cravings and high protein snacks help with feelings of fullness while decreasing hunger and appetite. 

Fiber is known to help with weight loss in many ways. The way fiber works is after consuming, it expands in the gut like a sponge so it becomes a natural suppressant. Balancing carbohydrates into a diet is important and they shouldn’t be avoided altogether. Ensuring a well balanced diet of carb, protein and fat will ensure proper weight loss outcome. If individuals like to dine out, they should check the restaurant menus to ensure they can pick their meals in advance. 

Individuals should stock up on healthier snack options which will help keep them full longer and help support the weight loss journey. Some options of healthy snacks are greek yogurt, fruits or a handful of nuts. 

Ensuring enough water intake throughout the day will ensure the body does not confuse thirst for hunger leading to weight gain. Drinking sufficient water will ensure the body doesn’t hold the water to prevent dehydration and increase the water weight of a person. Individuals should avoid sodas, or drinks high in calories as that can lead to weight gain. 

It is important to view food in portion sizes. If food is consumed in a smaller plate or bowl will help to confuse the brain and ultimately allow us to consume less calories. We can measure portion sizes by clenched fists and tablespoons. Measuring 1 cup/clenched fist of food allows one to monitor the amount of meat/proteins and rice and vegetables eaten. 

Healthy fats should be measured in tablespoons to ensure we have appropriate amounts. Fats are good as they help feel full for longer and help prevent blood sugar crashes. Healthy fats should be incorporated to make 20-35% of the daily calorie intake.  

Getting adequate sleep plays a crucial role in weight loss and weight management journey. Insufficient sleep of less than six hours can affect hunger regulating hormones which cause increased snacking and eating habits. 

Being consistent is key. Consistency with healthy food choices, eating habits and lifestyle adjustments will ensure sustainable weight loss. 

Stress can often be linked to stress eating. Our body lets out stress hormones which cause the release of blood sugar to battle the situation, and as you come down from sugar, the body signals for sugar cravings. Individuals can cope with stress by deep breathing, guided meditation, talking to a friend or support person and getting sufficient sleep. Ensuring that we cope with stress will help not hinder the weight loss progress. 

Is exercise important to help lose weight?

Being physically active helps the body burn calories more efficiently as it speeds up our metabolism. Individuals who watch what they eat, and take in fewer calories and burn those calories with exercise will undoubtedly have a greater energy deficit. This can help lose weight faster. 

However many individuals may not be able to exercise due to injury, surgery, medical condition or just lack of motivation. It will take longer to lose weight but slowly making healthier choices will help keep off that weight in the long run. Therefore though exercise is known as an added benefit in losing weight, watching what we eat and how much we eat is the key to avoid weight gain and sustain long term weight maintenance. 

Consult a doctor

Weight loss journey is challenging however can be very beneficial for overall health. Being a healthier weight can help manage some conditions better or even reverse some conditions such as high cholesterol. Individuals should try to make lifestyle adjustments and if needed consult a health professional for treatment options. 

Consult a doctor