We all have those days where no matter how hard we try, we just can’t find time for a workout. Maybe you got stuck in traffic, held up at work, or suffered an injury. The good news is, just because you can’t exercise, does not mean that you have to give up on losing weight! These tips to lose weight when you can’t work out will help you continue making progress regardless of how hectic your day is.
The following tips offer simple, yet highly effective, options to reduce your weight without exercising. Contrary to popular belief, exercise is not essential to weight loss (although it is highly recommended when you can). While you can lose weight without exercising if you maintain a healthy diet, you can’t lose weight if you exercise but eat whatever you want. For this reason, on the days you can’t work out, you must keep your diet in check.
6 Tips to Lose Weight When You Can’t Work Out
1. Clean Up Your Diet
You should eliminate high-calorie, processed foods from your eating plan. Focus on eating fresh, nutritious foods instead. Lean meats, fresh fruits, vegetables, and whole grains should make up the majority of your diet. Not only are they lower in calories, but they are also chock-full of vital nutrients.
Check out the Ultimate Clean-Eating Grocery List.
2. Know How Many Calories You Should be Consuming Each Day
Caloric needs differ from person to person. A 1500-calorie a day diet will not work for everyone. Figuring out how many YOU need is vital to your success. We look at several factors when trying to figure out how many calories a person needs each day. Some of these factors include age, weight, height, activity levels, etc…
Figure out exactly How Many Calories You Should be Eating Daily to Lose Weight.
3. Increase Your Protein and Fiber Intake
Don’t underestimate the importance of protein and fiber in your diet. Protein maintains and tones muscle, keeps you feeling full (and from overeating,) and boosts your metabolism. Fiber also maintains that full feeling keeps your metabolism busy, and allows you to have regular bowel movements. The two of these things combined are fat-burning powerhouses!
Daily recommendations for protein are to get 1 gram of protein for every pound of bodyweight. For example, if you’re a 150-pound woman, you’ll want to try to eat around 150 grams of protein, each day. The recommended intake for fiber each day is 25 grams, for women.
Try incorporating these 44 High-Protein Foods and 31 High-Fiber Foods into your diet. Obviously, you don’t need to eat them all, but choose a few of your favorites! 🙂
4. Throw Away the Unhealthy Treats
If they’re not in the house, you won’t (and can’t) be tempted by them! Personally speaking, I can have all of the resolves in the world to keep my eating on track, but the second I notice the chocolate chips hiding in the back of the pantry it’s like I forget who I am! …True story. Do yourself a favor and clean out the pantry and refrigerator before beginning your new healthy-eating routine.
5. Drink Plenty of Water
This calorie-free, life-sustaining liquid can work wonders on your weight loss goals. Staying hydrated is a key component to living a healthy lifestyle. You should aim to drink at least 64 ounces each day, but more is even better! Drink a glass when you first wake up and before each meal. This will give your body the illusion that it’s full so that you consume fewer calories. Water flushes out toxins that make us feel sluggish, helps our organs function optimally, and keeps our metabolism burning fast and high.
Try out the 30-Day 8X8 Water Challenge!
6. Rest and De-Stress
Perhaps the most underutilized tip for weight loss is to get plenty of rest and relaxation time. Stress can cause you to hold onto belly fat and often times, lead to overeating. Rest and sleep are vital for recovery. Just because you’re not working out does not mean that your body doesn’t need recovery. If you aren’t working out due to injury, sleep is even more important so that you can heal in a timely matter. Try to set some time aside each day, even if it’s just for a few minutes, to clear your mind and de-stress. Take a bubble bath or turn in a little bit earlier each night