Here comes a tale that every person aiming for weight loss can relate to – You decided to lose weight by eating healthy foods and exercising regularly. You get excited as the pounds seem to fall off quickly! Then comes the inevitable weight-loss plateau, which leads to frustration and a drop in efforts to lose weight.
This weight-loss plateau is the biggest barrier, which makes losing weight a vicious and never-ending cycle. We have some simple strategies to help you stay committed to healthier habits even when weight loss levels are almost negligible.
But, there are many excuses or actual issues that might be responsible for your dislike towards exercise - injuries, medical conditions, lack of time or motivation, or simply disliking exercise altogether — the list goes on.
To lose weight, two essential elements are always stressed upon, i.e to eat healthily and be physically active. But sitting here we understand that for some it’s neither possible nor realistic to do both and then arises the question – “Is it possible to lose weight without exercising?”
The good news is yes, it is possible to lose weight without exercising. This is simply because weight loss is all about creating a calorie deficit meaning burning more calories than consumed. For those who are unable to exercise, weight loss success relies on making smart food choices and consistently staying close to those daily calorie goals.
Though we all think that we will be able to track the calories we are eating manually, there is a high probability of losing the check which ultimately results in consuming more calories. To avoid such loopholes it is advised to log whatever you eat in a digital logbook. Not only it helps in tracking the calories but it also creates an awareness of the energy foods provide concerning the energy our bodies need.
It’s high time that you stop handling your boredom, happiness, excitement, tension, or any other emotion with food. If you want to lose weight without exercising you must learn to differentiate whether eating is a want or a need. If it’s a want, try to save those calories for the time when you are actually (physically) hungry.
Get the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats, and reduced-fat dairy – foods that are rich in protein, fiber, healthy fats, vitamins and minerals at every meal. These will leave you feeling satisfied longer than foods that are high in calories but not much else – like sweets and sodas.
At the initial stage of weight loss, simply reducing the portion size does play a major role in helping you lose weight, but after a while, it becomes important to reassess your diet. Weight loss after you lose the initial pounds can only come if you choose lower-calorie food items.
To push away the barrier of the weight-loss plateau, it is important to include foods that are rich in fiber and lean protein. These food items will make you feel fuller for longer duration and cut away the intake of unnecessary calories.
To avoid intake of more calories, it is advised to jot down some healthy breakfast ideas, brown bag lunches, and spend some time cooking up a meal to reheat for dinner during the week. This will minimize the impulse to grab take out or make poor choices when hungry.
Small things like walking meetings, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing workstation, or doing chores while watching television add up! Take advantage of burning a few extra calories whenever you can.
Don’t get happy only with the numbers on the scale as weight loss is something far beyond that. It is important to consider the benefits of adopting a healthier lifestyle, which will help you push the barrier of this plateau away.
Rework on the goals and get excited about the non-scale victories, like getting in a dress you always wished to or getting positive comments from your friends and family, to get back the motivation. If you take time to celebrate these achievements you are likely to stay motivated to workout and eat healthily even when the scale isn’t moving.
Planning for the upcoming week can go a long way in keeping you on track with healthy habits and weight loss. The key is to anticipate the upcoming challenges and be prepared to face them. Plan the foods you are going to eat to handle the situation of the weight-loss plateau in the best possible manner!
Don’t get demoralized when the numbers are not going down. Be positive and keep in mind that if you stick to your weight-loss plan religiously the pounds will come off for sure. Push yourself and stay motivated to achieve your goals and you will surely hit the desired mark!
The truth is, dropping pounds will likely take longer without exercise. By setting a realistic weight loss goal of ½ to 1 pound per week, you’re less likely to feel deprived or discouraged and give up. Improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans.
We hope you find these helpful! Feel free to share any tips in the comments section that you might have for other readers who aren’t able to exercise but still want to lose weight.
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