How to Lose Weight When Sedentary

Lose weight without exercise?
Lose weight without exercise? (Image: © Cappi Thompson -

Though we know exercise plays a key roll in weight loss and health, sometimes it is not always feasible. Those who lead an inactive life by choice or due to health issues may feel like giving up on the elusive goal called weight loss. These tips can help you prevent more weight gain and enable you to lose weight while sedentary.

Things You'll Need

  • Diet-friendly food
  • Standard chair

Make small changes in your diet to lose weight without feeling the sacrifice. Remember that each calorie counts. With a slower metabolism, a a mere 100 unused calories per day translates into about a pound of weight gain a month. As we age or remain sedentary, our metabolism slows further and we require fewer calories to maintain weight.

Find a diet that is compatible with your eating preferences and health. For substantial weight loss, opt for a low carbohydrate or low fat diet if suitable. Avoid combining high fat and high carbohydrate foods as quick weigh gain will likely result. Otherwise, keep a diet that you will stick with and simply lower your caloric intake to lose weight while sedentary.

Take advantage of the opportunity to walk, bend or stretch every chance you can. Park farther away in parking lots, put the TV remote on the TV and utilize stairs whenever possible. Unless you have a disability, you may find that leisurely walking turns into a more a healthy exercise routine.

Consider metabolism booster pills with caution but know that some brands are effective and variably safe. Several leading weight loss pills are designed to target excess cortisol, a so-called stress hormone known to be responsible for weight gain. Consult a physician before undertaking any remedy even if it is deemed natural.

Switch to lower fat, lower calorie snack foods if snacking is one of your weaknesses. Newer fiber-rich bars are not only filling but taste good, unlike plain granola. Also, find substitutes for fattening desserts. Substitute vanilla soy milk and sweetened cereal for ice cream or eat sugar free cookies made with Splenda, for example.

Engage in isometric chair exercise that will help tone your body and maintain some muscle strength. It may even burn a few calories to boot. A limited number of chair exercise programs are designed to help you lose weight while sedentary. Look for exercise programs that offer deep-breathing techniques and muscle resistance moves for maximum exercise potential with limited effort.

Keep your mind active even if your body is not to best lose weight without exercise. Keep your hands busy as well if you battle cravings due to boredom or stress. If you are physically able to perform exercise, aim to do so. Meanwhile, the better than you can control your weight while inactive, the better you will feel and look.

Tips & Warnings

  • Gradually substitute oils and fats in the home with lower fat products and improved ways of cooking.
  • Seek product reviews on diet-friendly products of interest.
  • As you lose even a small amount of weight you may be more motivated and have more energy to exercise.
  • Consult with your health care provider on any new diet or exercise routine before embarking on one.

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