Weight loss without exercise? Not ideal but it can be done

Anyone wanting to lose weight generally knows that exercise needs to be part of that solution.  Interestingly, exercise is not the main driver of weight loss – your food choices are.

Yet a good workout regimen when combined with a healthy diet will be more effective in achieving your weight loss goals. Exercise enhances weight loss by increasing the rate at which you burn calories – known as your metabolism – and more importantly, significantly helps in maintaining weight that has already been lost.

Plus, by incorporating different forms of exercise such as aerobic, weight resistance and stretching, this helps increase lean body mass while effectively preventing or even reversing certain diseases such as hypertension or type 2 diabetes.

How to lose weight without exercise

Now that you have an understanding of the importance of exercise in achieving a healthy body weight and as an important player in this accomplishment, let’s address the question, can you still lose weight without working out?

Some of you may loathe exercise or find it uncomfortable due to physical limitations. There are certain steps you can take to lose a few pounds without breaking a sweat. Don’t expect any rapid weight loss – it will be slower. But taking a slow and steady path towards losing excess weight is actually a better plan anyway. Here’s how to do it:

·      Keep well hydrated with water

Water should always be your first choice to quench your thirst. Water is essential for a multitude of bodily functions keeping you alive and well. And it is ideal when trying to lose weight. Especially if you drink a tall glass of water about 30 minutes before meals to reduce the number of calories you end up eating. One study found dieters who drank 17 ounces of water before each meal lost 44% more weight over 12 weeks compared to those who did not.  This is particularly so when you combine it with healthy meals.

How much water should you drink?  There is no hard and fast rule as water needs vary widely between individuals.  To keep it simple, what applies to most people is to drink when you’re thirsty and to monitor urine output throughout the day. The urine color of someone who is well-hydrated should be a very light yellow color.  During hot and humid days, be sure to consume more water to compensate for fluid losses.

All sugary beverages should be avoided – they only add too many calories making weight loss efforts futile and provide no nutritional benefits.

·      Eat off a smaller plate

Portion size matters, especially when your goal is to lose a few pounds. That’s because the bigger the plate, the bigger the porton sizes which means more calories than your body needs. Most American plates are 11 or 12 inches wide. Use plates that are no more than 9 inches in diameter. Use the MyPlate method for planning meals and as a guideline for portion sizes.  

·      Reduce foods high in sodium

Too many of us are consuming more sodium than we need. Excess salt can result in puffiness and bloating. That’s because sodium retains water resulting in tipping the scales. Start by making wise food choices – eliminate overly salty foods such as chips, pretzels, pizza, processed meats (cold cuts, hot dogs, sausage, bacon, bratwurst, and salami), canned soups, frozen meals, biscuits and sandwiches. Opt instead for more naturally low sodium fruits, vegetables, low-fat dairy, lean fresh meat, dry beans, unsalted nuts and seeds, and whole grains.

·      Fill up with fiber

At each meal, aim for 10 grams of fiber. By the end of the day you will have consumed at least 30 grams which is what most Americans should strive for but are lacking in. Fresh, fiber-filled foods such as bell peppers, Brussels sprouts, broccoli, raspberries or pears are excellent sources of key vitamins and minerals and will keep you feeling full and satisfied until your next meal.

Between meals, choose other good sources of food like nuts, dried fruit, or seeds as a quick and nourishing way to add extra fiber to your day.

·      Weigh yourself most days of the week

This can be controversial for some but stepping on a scale several times a week if not daily, will be your guide to success for weight loss. Key is doing it the right way – only weigh yourself once a day and do it first thing in the morning after having gone to the bathroom.  Before you have eaten breakfast and with little to no clothes on. Use the same scale and place it on a flat surface for the best accuracy – no carpet or on a rug.

By weighing yourself daily or several times a week, you can ‘catch’ right away if you find yourself gaining weight. If so, adjust portion sizes or food choices accordingly.

·      Write down everything you eat

To be real and honest with yourself, it helps if you write down every food you eat throughout the day and why you ate it – hunger, emotional, stress, bored, etc. Not only does this create incredible awareness of what and why you’re eating but is an eye-opener to discovering how frequently and how much you are feeding your body. If you notice certain patterns influencing your eating habits, you can take charge by finding ways to deal with any problem areas that can be changed.

·      Have a protein source at every meal

Most of us are not protein deficient.  The problem is how it’s distributed throughout the day.  Likely, your largest meal is dinner where it’s typical to consume a large amount of a protein-rich food such as poultry, meat, or fish. Ideally, you want to evenly spread out your protein intake over the course of three meals – 25-30 grams at each meal - breakfast, lunch, and dinner. This allows your body to be receiving muscle building amino acids (the building blocks of protein) throughout the day. Plus adequate protein helps slow down digestion keeping you feeling fuller longer. In other words, it helps squelch those ‘hunger pangs’ you may experience at certain times of the day.

Excellent high-quality protein sources include Greek yogurt, low-fat milk, eggs, lean beef, poultry, fatty fish, beans, nuts, and whole grains.

·      Get a good night’s sleep

Too many sleepless or late nights without sufficient sleep can lead to feelings of hunger the next day. Sleep deprived people produce more ghrelin, a hormone that stimulates hunger. Brain scans have shown that portions of the brain involved in reward and pleasure, light up when a person eats, more so than in individuals who are well-rested.  This creates a reinforcing cycle of eating food that is very satisfying making you want to eat more resulting in impulse eating.

To work on getting a better night’s sleep, here are tips from the Sleep Foundation.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.