Easily loss weight without exercise

Weight loss generally occurs when the body expends more calories than it takes in. That means, you have to burn off or eat fewer calories that you consume through meals and snacks. Many people cut calories from their daily diet and burn calories through exerciseto achieve weight loss. Working out ona regular basis is helpful for weight loss, but may not be practical for some people due to health conditions, time restraints, or lack of interest. However,latest  research shows that when it comes to weight loss, diet plays a much more important role compared to exercise.It's easier to decrease caloric intake by modifying your diet compared to burning off a significant amount of calories through exercise. Making a few changes to your diet andlifestyle can help you lose weight safely and effectively without planned exercise

Modifying Your Diet for Weight Loss1Count calories.Weight loss programs usually require you to modify your total calorie intake. Counting calories and being aware of how much you eat can help you lose weight. In general, you'll want to cut out about 500–750 calories daily to lose about one to two pounds weekly.Figure out how many calories you can cut from your daily diet by first calculating the number of calories you should take in each day. Do this by searching online for a calorie calculator, then inputting your weight, height, age and activity level in order tocalculate your recommended caloric intake. Each person is different, so it's best to getyour own, personalized number.Do not consume less than 1200 calories daily. A diet that's too low in calories puts you at risk for nutrient deficiencies as you cannot eat enough food to meet your daily requirements for most vitamins, minerals, and protein.

Be aware that your weight is a balancing act.Calorie intake is only a part of the equation. Fad diets may promise you that counting carbs (carbohydrates) or eating a mountain of grapefruit will make the pounds drop off; but when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity.Write yourself a meal plan.If you arenot exercising to burn calories, you must trim them from your diet in order to lose weight. Writing out a meal plan can help you plot out all your meals and snacks and make sure they fit into your pre-determined calorie range. In addition, be sure to use strategies tohelp yourself feel more full.Spend some time writing out all yourmeals, snacks, and beverages for a few days or a week.Allot a certain caloric amount for each meal. For example: 300-caloriebreakfast, two 500-calorie bigger meals, and one to two 100-calorie snacks. This may help you choose what foods to eat for meals and snacks throughout the day.Include foods from all five food groups most days. Review your meal plan to make sure you're getting adequate amounts of fruits, vegetables, whole grains, lean protein, and dairy.Having all your meals and snacks planned in advance may keep you from making poor nutrition choices when you're in a rush.Keep snacks conveniently located and ready in your fridge, car, backpack or purse.

Eat a balanced diet.A diet that is calorie controlled and includes all five food groups is a good foundation for healthy weight loss.You should include all of the following most days,Fruits and vegetables. These foods are dense, filling, low-calorie and low-fat. Not only are fruits and veggies great for your waistline; theyhave copious amounts of vitamins, minerals, fiber, and antioxidants thatyou need for long-term health.Aimto make 1/2 of your meals fruits and/or vegetables.Lean protein. Foods like poultry, eggs, pork, lean beef, legumes, dairy products, and tofu are great sourcesof lean protein. Protein will help keep you satisfied longer and may curb hunger cravings.Aim to include 3-4 oz of protein at each meal — this is about the size of a deck of cards.100% whole grains. Foods that are whole grains are high in fiber and some vitamins and minerals.Quinoa, oats, brown rice, millet, and 100% whole wheat pasta and bread are examples of whole grains to include in your diet. Limit your grains to about 1/2 cup or 1 oz per meal.

Snack healthy.Including one to two low-calorie snacks is appropriate when you're trying to lose weight. Many times a snack will help support your weight loss.Snacking may be appropriate when there is more than five or six hours between your meals. Sometimes, going for long periods of time without eating may make it harder for you to stick to your planned mealor portion sizes as you may be overly hungry.Most snacks included in a weight loss plan should be calorie controlled. Aim to keep snacks between 100-200 calories.Healthy snacks include: 1/4 cup of nuts, one individual greek yogurt, a hard boiled egg or celery and peanutbutter.

Choose healthier cooking techniques.Don't sabotage your good intentions with poor preparation methods. Cooking methods that use alot of oil, butter, or other high-fat sauces or seasonings may cause yourweight loss to plateau or slow.Try cooking methods that use little to no added fat. Try: steaming, grilling, braising, roasting and poaching/boiling.Switch to extra virgin olive oil or canola oil. When substituted for saturated fats, these healthy monounsaturated fats can help to improve blood cholesterol levels, thereby reducing risk for heart disease and obesity.Avoid cooking techniques such as deep fat frying or pan frying. Also avoid cooking methods that use a lot of butter, oil, or margarine.

Drink adequate amounts of fluids.Staying well-hydrated is also essential to weight loss. Many times, thirst can feel similar to hunger and trigger you to eat. Drinking enough fluid can help prevent this mistake and promote weight loss.Aim for about 64 oz or about eight glasses of clear, sugar-free liquids each day. This is a general recommendation, but is a good place to start.Fluids that will count toward your daily goal include: water, sugar-free flavored waters, plain tea, and coffeewithout cream or sugar.

Get adequate rest.Sleeping seven tonine hours each night is recommended for general health and wellness.However, adequate sleepis also important for weight loss. Studies show that people who sleep less than six or seven hours nightly orhave poor sleep weigh more than those who get adequate rest.Go to bed earlier. If you have to get up early, try to get in bed earlier to help increase your total sleep time.To make sure you have a sound and undisturbed sleep, remove all electronics — like your phone, tablet device or computer — from your bedroom.Practice goodsleep hygieneto ensure you get the most out of your sleep.3Increase your baseline physical activity.Baseline activity is activity that you already do everyday — walking up stairs, walking to and fromyour car, and doing daily chores.This type of activity does not burn a lot of calories, but can help support your weight loss.Although it's very possible to lose weight without going to the gym or working out regularly, there are definitely benefits of being moderately active. Even by simply increasing baseline activity, you may notice more weight loss, improved mood, or increased energy.Try to increase your baseline activityeach day. This can include parking further away from where you work orare shopping, taking the stairs instead of the elevator, standing during commercial breaks, or delivering messages to co-workers in person instead of by email.Encourage social gatherings that are a bit more active. Frisbee, golf, swimming, or a simple picnic in the park with friends are activities that will get you moving (and get you fresh air). If weather is an issue, do something indoors like dancing.