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| Lose Weight Without Exercising |
Can you lose weight without exercising? Absolutely! It will require a strategy that includes decreasing your intake of junk food or foods with empty calories, (often these are the same). It will be important to make sure the food you do consume, covers the needed food groups and you are getting all the nutrition needed. Unfortunately, or fortunately depending on how you look at it, because you are not able to burn many calories, losing weight without exercising will make staying away from junk food and empty calories even more important. Empty calories are basically considered fat and/or sugar. Even foods that are basically good for you may have some empty calories, which makes it even more important to stay away from junk food, such as ice cream, cookies, high fat meats, bacon, whole milk and potato chips. If you do not want to eliminate these totally, then be sure they are very limited.
Even though you can lose weight without exercising, if you are physically able to exercise, it would be better for your overall health to have an exercise regimen. Adults need a total of about 2 ½ hours of moderate intensity activity each week and muscle strengthening at least 2 of those days. Muscle strengthening should get all the major muscle groups. One pound of muscle (lean body mass) burns14 calories per day to the fat's 2 calories per day, so keeping lean muscle is important to keeping metabolism higher and making weight loss without exercising easier.
If you are physically unable to exercise, then losing weight without exercising may be your only option. Please discuss this with your physician. There may be some form of exercise you may be able to safely do while implementing other interventions to lose weight and keep as much muscle mass as possible. To lose about 1 pound a week, you will need to decrease your calories by 500 each day. If you are currently gaining weight, then you may be getting more calories than you need already, so you may need to decrease more than 500 to lose weight without exercising.
Generally, our bodies burn so many calories per day just to keep involuntary processes going such as respiration, digestion, etc. If you are doing absolutely nothing else, than the resting metabolic rates would be about what you are burning each day. If you do light activity, then you may be burning a little bit more than the general guidelines. The general guidelines are quite variable from person to person, so I hesitate to put a number here. The mid-range I have found for resting metabolic rates is 2,000-2,100 for women and 2,700-2,900 for men. Again, these numbers are affected by many factors such as how much lean body mass you have, age, sex, height, weight, activity level, genetics and sometimes your health status. You can try to get a closer idea by using the Harris Benedict Equation for calculation. Even doing this does not take in account the details of variables, so to be sure you should weigh weekly. If you are not losing weight, then you will need to adjust your calorie intake. Check out the Food Composition database for details on certain foods.
As always, you should discuss any dietary changes with your physician, especially if you have a medical reason for not being able to lose weight with exercising. In addition, to lose weight in a safe manner, a good nutrition plan is extremely important. When you are getting adequate nutrition, you can safely eat less, have more energy and lose weight without exercising.
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