The Fastest Way to Lose Body Fat Without Exercise

The Fastest Way to Lose Body Fat Without Exercise

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Exercise isn't the only way to shed pounds.

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If you're overweight and can't exercise, you can shed excess fat by eating a carefully controlled diet. Though an ideal healthy lifestyle incorporates both diet and exercise, calorie restriction can facilitate faster weight loss than exercise alone, according to the University of New Mexico. Achieving a healthy weight with or without exercise lowers your risk for heart disease, Type 2 diabetes, stroke, high blood pressure, high cholesterol and even cancer. Add exercise to your routine when you can, but until then, practice mindful eating to lose body fat.

Calorie Restriction

If you consume fewer calories than your body needs, it has to burn your fat reserves to meet energy requirements. Since a pound of fat is equal to around 3,500 calories, you will lose a pound of fat each week if you eliminate 500 calories from your daily intake. Track what you eat on an average day by adding the calories from each meal, snack and beverage. Subtract 500 to 1,000 calories from this total to find your daily calorie goal to promote fat loss. The lowest you can safely set your daily calorie goal is 1,200 -- getting fewer than 1,200 calories per day can significantly decrease your metabolism, making you more prone to weight gain in the future. Keep a calorie log or journal to track the calories in every food or beverage you consume to prevent you from going over your limit.

Healthful Foods

Eating foods with a low-energy density -- fewer calories per ounce -- allows you to stay within your calorie limit and still feel full. Foods with a high water or fiber content typically have a low-energy density. Fresh fruits and nonstarchy vegetables generally have a low-energy density, as does lean meat and low-fat dairy. Filling your plate mostly with vegetables and fruits, whole grains, a small portion of meat and the occasional side of low-fat dairy will keep your meals low-calorie but satisfying. Once you've filled your diet with healthful, low-energy-dense foods, eliminate sweet treats, junk food, processed snacks and other high-calorie items.

Drink Water

Beverages can add a surprising amount of calories to your daily total. For example, a 16-ounce bottle of cream soda adds over 250 calories, which can result in a 1-pound weight gain per week if you drink just two per day. Instead of sweetened or calorie-laden beverages, stay hydrated with water, which is calorie-free and excellent for your body. If plain water is unappealing to you, add lemon juice or sliced cucumbers. Coffee and tea aren't entirely off the menu, but eliminate any cream or sugar and enjoy them plain.

Doctor Supervision

If you would like to lose weight faster than a 1,200-calorie diet allows, consult your doctor. He can provide the necessary supervision should he deem it necessary for you to go on a very-low-calorie diet, also known as a VLCD. A VLCD restricts your calorie intake to no more than 800 per day and greatly expedites weight loss, but never try one without your doctor's guidance. A VLCD can produce weight loss of between 3 and 5 pounds per week. Your doctor might also recommend weight-reduction surgery if your health is at risk due to obesity.