7 Ways to Lose Weight Without Exercise

You've probably heard that eating less and exercising more is the greatest way to lose weight. In principle, that sounds nice, but it isn't easy for everyone. When it comes to losing weight, increasing physical exercise may not be an option for some people.

Lunch in bed and a healthy dinner Top view of vegan Superbowl or Buddha bowl with hummus, vegetables, fresh salad, beans, couscous, and avocado, green smoothie on a tray, and woman in jeans eating with a fork. (Healthy dinner, in-bed lunch.) Vegan Superbowl or Buddhist Superbowl?

There could be a number of reasons why you need to lose weight without exercising:

• You have an injury that restricts or prevents you from exercising.

• You're preparing for surgery, such as knee surgery, and the doctor has advised you to drop weight. However, because of the pain in your knee, you are unable to exercise much, if at all.

• You suffer from fibromyalgia or severe arthritis.

• You have diabetes and hypoglycemia, or low blood sugar. Blood sugar levels might drop dangerously low while you work out.

• The word "exercise" has a negative connotation for you. This may not be a good excuse to avoid exercise, but it could be the reason you try to lose weight without it, according to Amy Kimberlain, a registered dietitian in Miami and a spokesman for the Academy of Nutrition and Dietetics.

When you can't exercise, how does your weight loss change?

Dr. Scott A. Cunneen, director of metabolic and bariatric surgery at Cedars-Sinai Medical Center in Los Angeles and author of "Weight Issues: Getting the Skinny on Weight Loss Surgery," argues that exercise helps the body burn calories more efficiently. This is due to the fact that your metabolism has accelerated. Your metabolism will most likely slow down if you do not exercise.

If you are unable to exercise, losing weight may take longer. This isn't necessarily a bad thing, as registered dietitian Jill Weisenberger, author of "Prediabetes: A Complete Guide and Diabetes Weight Loss - Week by Week" and owner of Food & Nutrition Solutions by Jill in Yorktown, Virginia, says that losing weight slowly can help you keep it off better than losing weight quickly.

When it comes to weight loss, think long-term.

Weisenberger advises those who want to lose weight to think about their goals in the long run. You could, for example, set a goal to lose 10% of your body weight in three to six months. If you weigh 200 pounds, shedding 20 pounds is a significant achievement.

She prefers this to weekly weight goals, which might result in some rapid weight reduction due to water, bone, and even lean muscle mass loss in addition to fat loss.

When you lose weight without exercising, you must concentrate more on reducing your calorie intake while still eating nutritious foods. A pound of food contains around 3,500 calories. If you split that by seven days, you'll save 500 calories per day.

9 Weight-Loss Tips That Don't Include Exercise

1. Be patient with the process, says Heidi Katte, a registered dietitian and program coordinator at Milwaukee Area Technical College's nutrition and dietetic technician associate degree program. Even if you are able to exercise, losing weight in a short amount of time can be difficult. Recognize that because you can't move as much, it may take longer and you may experience some setbacks.

2. Have some fun with plates. Playing about with plate size and quantities on a plate is a frequent weight-loss approach. One idea for dinner is to serve grains and protein on your smaller salad plate and non-starchy veggies on your bigger meal dish, Kimberlain says

This allows you to eat more of those low-calorie vegetables. Another plate idea: Katte recommends not depriving yourself if you're on a holiday or special occasion with some of your favorite sweets. Instead of using a large plate, serve yourself a piece on a small plate.

3. Keep an eye on your servings. We're accustomed to having super-sized meals in the United States, especially at restaurants, Weisenberger says. Only eat half of what's served to you. Don't be scared to take leftovers home in a doggie bag.

4. Eat without being distracted. Consider the previous few meals you've consumed. Was it something you were reading or something you were watching on a screen? To appreciate each bite, put your phone aside (or turn off the TV or whatever else is distracting you). Another approach to focusing on what you're eating is to chew slowly, according to Katte, so you're actually aware of when you're full.

5. Increase your fiber intake. Fiber is a component found in foods that helps you feel fuller for longer. Fiber is recommended for women to consume 25 grams per day and males to consume up to 38 grams per day, but most Americans struggle to consume even 10 grams per day, according to Katte.

Fiber-rich foods include the following:

• Beans. A cup of black beans, for example, contains 15 grams of fiber.

• Broccoli. There are 5 grams of fiber in one cup.

• Pears. The fiber content of a medium pear is 512 grams.

• Raspberries. There are 8 grams in one cup.

• Spaghetti made with whole wheat. There are 6 grams of fiber in one cup.

• Fiber is abundant in most fruits and vegetables. As you add more fiber to your diet, make sure to drink more water. Otherwise, the extra fiber may be too difficult to digest and cause constipation.

6. Increase your water intake. According to Weisenberger, eating more fiber-rich meals and drinking more water is a successful weight-loss combination. Water, like fiber, aids in the filling of your stomach.

It can also be used to substitute sugary drinks like soda, which can easily add 250 to 500 calories per day to your diet, depending on what you drink, according to Katte.

Here are some ideas for getting additional water:

• Carry a water bottle with you at all times.

• Make a water drinking routine so you don't forget to drink water throughout the day.

• If you're at work, make it a habit to get up and refill your water bottle on a frequent basis. According to Katte, this could imply more frequent visits to the water fountain or the kitchen. You're getting more water and sneaking in a few additional steps in either instance.

7. Add protein to the mix. Although we all need a good balance of complex carbs, healthy fats, and protein (you can work with a qualified dietitian to figure out the proper proportions for you), Weisenberger believes that protein-rich foods can help you full up and energize your body. Instead of eating a large amount of protein all at once, she recommends 25 to 30 grams of protein per meal. This will keep your body nourished all day.

The current daily protein allowance ranges from 10% to 35% of total calories, but many health experts recommend increasing this under certain conditions, such as weight loss.

Here are a few foods that are high in protein:

Read next: 5 Things Your Cat Loves