“Can I Lose Weight Without Exercise?”

“Can I Lose Weight Without Exercise?”

Well, sure you can. But it does not even come close to maintaining a healthy lifestyle. Let’s first look at the concept of Basal Metabolic Rate (BMR) or resting metabolic rate.

What is your BMR?

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise. It takes into account weight, height, age, and sex.

My Fitness Pal is an online program used to help individuals stay accountable with the use of a daily food diary and other tools. Click Here to calculate your own estimated BMR using their BMR Calculator Tool.

So, back to your ultimate question: “Can I lose weight without exercising?”

I get asked this question from time to time. The answer is Yes and No. On the other hand…I cannot stress enough how essential physical activity is for effective weight loss!

But there are a few habits that can help accelerate your weight loss without additional exercise:

Weigh yourself weekly.

Yes, weekly and not daily. Your weight can fluctuate from day to day and especially throughout the day, and so it is a better estimate to look at changes from week-to-week.

Keep a food diary.

Most patients in the Weight Loss Program will vouch that keeping a daily food diary such as on My Fitness Pal, Spark People, or Lose It is crucial to losing weight. It is one of the best ways to make yourself accountable for what you are eating and drinking!

Eat a healthy breakfast.

I’m sure you have heard that breakfast is the most important meal of the day. Well, it’s not just hearsay–it’s completely accurate! While we sleep throughout the night, we are basically fasting, and so our bodies need fuel to get started in the morning (just like your car). A breakfast high in protein is fundamental for weight loss and also helps to keep you feeling full for a longer period than carbohydrates like toast and bagels. Instead, consider options such as eggs, a protein shake, or low-fat plain Greek yogurt.

Reduce the size of your eating dishes.

A larger plate or bowl will actually cause you to eat more–it makes sense, right? If you eat from smaller dishes, you will habitually decrease portion sizes, and this will lower your daily calorie consumption and aid your weight loss.

Dim the lights and lower the noise.

Did you know that a bright room and loud music can actually cause someone to eat more? It’s true! It is important to eliminate all that external “noise” in order to promote digestion and more mindful eating behaviors.

Get enough sleep.

Our bodies need sleep to recharge our bodies for the next day. It is a time to “rest and repair”. Remember, you still burn calories during sleep. It is recommended to get at least 7 ½ to 8 hours of sleep each night.

Overall, weight loss is most effective with a combination of both healthy eating behaviors and physical activity. The tips mentioned in this post will surely help to lose weight, but strength training is vital to maintaining muscle mass and burn fat in the process. Need a jumpstart with your weight loss? Call us today to join our Weight Loss Program personalized to your needs!

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