There are many people who want to lose weight but have not recently or ever been a regular exerciser. For many people who are overweight or obese there may be reasons for not being able to do any form of exercise due to joint or back pain, inflammation, lack of any fitness or feeling uncomfortable.
We are not here to judge.
What we have found over the last 20 years helping mainly 40+ women to lose weight and keep it off is that when you start having some success with losing extra kilos, often the ability or desire to start some form of exercise changes.
If you can’t or don’t like exercise currently then that’s OK. We want you to know that you can lose weight and keep it off with these new healthy habits.
Here’s our top 10 tips to lose weight without exercise:
Nutrition #1 – it starts and stops with protein
Prioritising protein is the number 1 rule. Eating adequate protein with all meals and snacks will increase feelings of fullness and reduce hunger, helping you eat fewer calories overall. The best sources of protein are meat, full-fat dairy products, eggs, seafood, and whey protein powder. Most people need some guidance planning meals to get the optimal amount of protein for their body’s needs.
Nutrition #2 – quit highly processed foods
Most highly processed foods come in boxes with nutrition labels. Can you imagine eating mostly foods that simply don’t have nutrition labels? Think: meat from the butcher, seafood from the fish shop, fruit and vegetables from the market, fresh or dried herbs and spices.
Nutrition #3 – say goodbye to low fat, no fat, 99% fat free
The time for demonising fat is well and truly over. Choose good quality fats like olive oil, coconut oil, nuts and seeds, avocado, coconut cream and full-fat dairy products. Your brain will be the winner here. You must learn your fat limits per meal.
Nutrition #4 – eliminate sugary drinks
There is no nutrition in sugary drinks like sodas which are associated with increased risk of disease. Fruit and vegetable juices, flavoured milk, iced tea and flavoured coffees are loaded with calories. Replace with water, soda water, broth, coffee or tea.
Here’s an interesting fact: Your brain does not register satiety signals with liquid calories as it does solid foods (which have a higher fibre content) so it’s very easy to over-consume through drinks.
Nutrition #5 – mindful eating tips
Chew your food slowly, putting down cutlery between each mouthful and eat at a table with no digital distractions. Use smaller plates and implement the one plate rule. Eat at home for most meals (and take leftovers for lunch) and have dinner earlier rather than later.
Kitchen #6 – keep healthy foods in sight
Rearrange your pantry and fridge so that you view all healthy foods first. When you open the door, you’re more likely to grab these first. Store any unhealthy foods out of sight or in non-see-through containers. Out of sight – out of mind.
The great outdoors #7 – sunshine and nature count
Getting some sunshine every day helps your vitamin D levels and lowers cortisol levels. It also helps your circadian rhythm for better sleep. Enjoy your morning coffee or tea while reading, meeting up with a friend or listening to your favourite podcast.
Less stress #8 – swap stress for clarity and calmness
Excess stress and how you deal with stress may imbalance several important appetite-regulating hormones, causing you to eat more, particularly foods high in carbohydrates and hidden sugars, like ice-cream, chocolate or a bag of cookies. Try deep breathing, meditation, listening or singing to music or watching a funny movie that makes you laugh to take your mind off food or call a friend.
Good quality refreshing sleep #9 – make this a high priority
Not getting good quality sleep affects so many hormones related to over-eating, lack of energy and general tiredness, and interferes with carbohydrate and fat metabolism, causing higher levels of blood glucose, higher insulin levels and greater body-fat storage. Go to bed early and make an investment in a good mattress.
The non-exerciser’s exercise #10 – a 10 min walk after every meal
As soon as you have finished a meal, clear the table and head out your front door. Walk in any direction for 5 minutes and then walk home. That’s 10 minutes. Eating 3 meals a day that’s 30 minutes a day. Over a week that’s 210 minutes. You’ll be amazed what a difference this habit can make.
It is possible to lose weight without exercise. But as you lose weight, you’ll be better off by adding some regular exercise, for health maintenance, mental health, muscle tone and long-term weight maintenance.
If you choose to go it alone ensure you regularly check your progress and success. It may be weighing once a week and recording your weight or simply taking a waist measurement.
If, within 4 weeks you’re not seeing some progress, do yourself a favour and ask about our program. Our friendly non-judgemental coaches are ready to get you started. Fill out the form below and we’ll be in touch.