Exercise helps the body burn calories more efficiently, says Dr. Scott A. Cunneen, director of metabolic and bariatric surgery at Cedars-Sinai Medical Center in Los Angeles and author of “Weight Issues: Getting the Skinny on Weight Loss Surgery.”
A speedier metabolism is one reason why exercise is a natural companion to eating less for weight loss. Depending on how much you exercise, it can help you lose weight more quickly.
If you can’t exercise, it may take you longer to lose weight. This isn’t necessary a bad thing, as losing weight slowly can help you keep it off more than a quick weight loss.
9 Tips to Lose Weight Without Exercise
Be patient with the process
Even when you can exercise, losing weight in a limited time period can be a challenge. The process will take more time.
Portion sizes
One common strategy used for weight loss is to play around with plate size and the portions on a plate.
Eat without distractions. Think about the last few meals that you ate. Were you reading or watching something on a screen? Maybe driving and eating? It’s easy to eat too much if you’re not focused on what you’re eating.
Get more fiber.
Foods that are rich in fiber include:
Beans. For example, a cup of black beans has 15 grams of fiber.
Broccoli. One cup contain 5 grams of fiber.
Pears. A medium pear has 5½ grams of fiber.
Raspberries. One cup has 8 grams.
Whole wheat spaghetti. One cup will give you 6 grams of fiber.
Drink more water.
Here are a few ways to get more water:
Carry a water bottle with you.
Set a water drinking schedule, so you make sure to drink water regularly during the day.
If you’re working, make it a point to get up regularly and refill your water. This could mean going to the water fountain or the kitchen more regularly, Katte says. In either case, you’re getting more water and sneaking in a few extra steps.
Add more protein.
Here are a few protein-rich food choices:
Atlantic salmon, 3.5 ounces: 22 grams of protein.
Canned tuna, 3 ounces: 20 grams of protein.
Chicken breast, 3 ounces: 27 grams of protein.
Greek yogurt, a half-cup: 11 grams of protein. Weisenberger adds a dollop of Greek yogurt to black beans (another protein-rich food) and stews.
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