Losing weight can be a daunting process. The process is even more overwhelming for those people who can’t exercise due to any injury, joint pain or other issues. Adding on extra pounds every time that you can’t exercise will affect your health and can be depressing.
Learning how to lose weight when you can’t exercise will not only help you to optimize your body’s capacity to heal from your injury but will help you also from feeling helpless. Losing weight will not be as fast when you can’t exercise, but if you decided to stick with your plan, the result will definitely will be worth it.
Tips on How to Lose Weight When You Can’t Exercise
The tips that we will mention below are supported by science. These are just some of the best way to understand how to lose weight when you can’t exercise.
Clear out the Pantry
You may also want to store your unhealthy foods on places that are hard to reach or don’t keep them in the house at all. A study entitled Slim by Design shows that people who store their high-calorie sustenance on places that are visible will weigh more. You can’t eat that box of cookies that is not there!
Get More Sleep
Yes you can lose weight by sleeping more. It has been known for a long time that a one of the big risk factors for obesity was a lack of sleep because it changes the levels of hormones which control your appetite. The bottom line is the benefits of sleep are underrated. Sleeping more than 7 hours will keep you healthier.
Take a Hot Bath
This is the news we have been waiting for: Taking a relaxing bath has similar health benefits as going to the gym. Plunging into the tub for an hour-long soak reduces inflammation and affects blood sugar levels in ways that mimic an hour-long, moderately tough workout, experts have revealed.
According to a study done by Loughborough University “It seems that activities that increase heat shock proteins may help to improve blood sugar control and offer an alternative to exercise. These activities – such as soaking in a hot tub or taking a sauna – may have health benefits for people who are unable to exercise regularly. “
Modify Exercises If You Can
Depending on your injury/mobility – you may be able to modify some exercises to keep you fit. For example- if you have leg injury – you can work out your arms and vice versa. If can’t run, maybe you can cycle or swim. Similar to kettle bells or weight lifting, resistance bands work both your cardio and muscle fitness. This is probably the cheapest and easiest workout option (recovery or not). You don’t even have to go to a gym. Even a walk around the block if you are able will still benefit you. Focus on what you can do and not on what you can’t.
When eating your meals, you should learn to chew slowly and thoroughly. It takes time before our nervous system determines that we’ve had enough. Chewing the foods thoroughly will help us eat slowly. This will lead to the smaller portion, increased fullness, and reduced food intake. Based on the review conducted by the Kyushu University, the fast eaters will likely gain weight compared to the slower type of eaters. To learn how to lose weight when you can’t exercise, you may start by forming a habit of counting the times that you chew your food to eat a lot slower.
Drink more Water
If you replace your soda or juice with water you will consume less sugar and calories. In addition, drinking water about 30 minutes before meal will also help you lose 44% weight compared to those who don’t drink. There are also benefits with lemon water and apple cider vinegar.
Use a Smaller Plate
The average size of the plate today is larger compared to decades ago. Having a smaller plate will make the food portion look bigger and will help you eat less. On the contrary, the bigger plates will make the serving appear smaller. You will be eating more food without knowing it. If you want to know how to lose weight when you can’t exercise, you may serve the unhealthy foods on the smaller plates and the healthier foods on bigger plates. You can still enjoy the foods you love, just eat less of them.
Increase Your Intake of Protein
Protein has a significant impact on our appetite. It will help us ingest a lesser amount of calories, reduce our hunger and increase our fullness. This is due to the fact that protein stimulates GLP-1 and ghrelin that affects our fullness and hunger. According to the study conducted at the University of Washington, the participants who increased their intake of protein at 15%-30% had ingested lower amount of calories. They were also able to lose 11lbs in a matter of 12 weeks.
Ditch the Carbs and the Sugar
The ketogenic diet is a very low-carb, high-fat diet. Typical ketogenic diets consist of limiting carbohydrate intake to just 20–30 net grams per day and following the ketogenic diet food list. … A “moderate keto diet” is an option that can still result substantial weight loss and other improvements in your body without exercise. The trick with the keto diet is to do it right and get the right balance of food. We recommend the Keto Beginning to get you started.
Before starting to learn how to lose weight when you can’t exercise, you may want to consult your doctor first. This is essential when you are recovering from your injury.