How to Lose Weight Without Exercise

We've all heard that the key to losing weight and staying healthy comes down to diet and exercise. However, it is possible to lose weight without exercising. It requires a bit of nutritional knowledge, a willingness to try new recipes, and finding new eating habits that work for you. Here are some tips for tweaking your diet for weight loss.

Whenever Possible, Choose Lean Proteins 

Meals high in protein keep us feeling fuller longer. However, some sources of protein are high in saturated fats. Unless you are a very active person, your body will store some of the fat that you eat. Lean protein options include sirloin, ground sirloin, turkey breasts and ground turkey, chicken breasts, lean pork loin, fish, seafood, canned tuna, tofu, eggs, and legumes like garbanzo beans, lentils, and beans.

Bulk up Your Meals with Veggies and Legumes

Vegetables and legumes are full of fiber, which helps you feel full while consuming fewer calories. Adding vegetables can be as simple as adding a cup of broccoli or frozen peas to your favorite pasta recipe, or keeping washed lettuce on hand to make a simple side salad with lunch and dinner. One veggie-friendly recipe for baked macaroni and cheese calls for substituting some of the cheese with a cup each of pureed cauliflower and pureed butternut squash.

Reduce Simple Carbohydrates and Try Whole Grains

Pasta tastes great, but if you are trying to lose weight, it should be an occasional treat. Try substituting whole grain pastas and brown rice in your recipes while trying new grains like quinoa (high in protein and easy to cook) or wheat berries (the entire wheat grain, which can stand in for rice with its nutty flavor and chewy texture). Grains that are higher in fiber and protein take longer for the body to digest and provide a longer feeling of fullness.

Cut Back on “Empty” Calories

Try to reduce your intake of sugar, soda, cookies, cakes, potato chips, and alcoholic beverages. Avoid any foods that consist of sugars and starches without any nutritional benefits except for as occasional treats.

Set Yourself Up for Success! 

This is the most important tip. The key to sticking with any new lifestyle change is enjoying it. It could take a few months to find new recipes that work for you or tweak existing favorites to reduce fat and increase lean protein and fiber while still tasting great. Also, don't be too hard on yourself. It is necessary to enjoy a piece of cake every once in awhile. As long as you are improving your diet in general, you are working towards your goal of losing weight!