Exercise not in the cards? We've got you covered.
For some people, exercise is not an option. Some individuals, for medical reasons, can’t take the stress or the demand required from weights, jogging, or body weight exercises. But there are always alternative options to help you lose weight, maintain a healthy body composition, and feel better about yourself and body.
1. Clean Eating
Clean eating is all about focusing on healthier food options. Choosing foods that are less processed, ideally organic, and variety-based, provides your body the concentration of nutrients and vitamins it needs. Here are some tips for clean eating.
- The more diverse your plate with color and food types the healthier it will be. Different color foods have different vitamins. The various vitamins are all beneficial for our body and work to keep your body healthy.
- Use the nutrition label – Using the nutritional label is one of the best ways to being sure that you’re choosing a clean eating food. Generally the less ingredients on the label, the better. The more you see multiple syllable words, the further you should stay away from that item.
- Organic and non-GMO foods have very few chemicals and little processing done to them which make them more healthy.
- Stay away from artificial anything. Artificial flavors, white sugar, and white rice are all counterproductive for losing weight. The chemicals used to flavor and process them put a hindrance on our bodies’ ability to absorb healthy nutrients.
Try our 30-Day Clean Eating Challenge to get the in’s and outs and start your path to lose weight without exercises.
2. Smaller Meals
Another important step in eating to lose weight is splitting up your meals. For a healthier lifestyle, smaller meals throughout the course of the day is one of the best ways to keep your metabolism working to burn calories and lose weight.
- Each day should have 3 main meals: breakfast, lunch and, dinner. In between each meal should be a snack.
- Planning your daily menu ahead of time lets you pick and choose which meals you want. This allows for better control as you begin to understand what type of menu will satisfy you and keep you feeling full throughout the day.
- Snacks in between meals will keep your stomach full and will suppress the urge to overeat.
- Since snacks are the best way to inhibit overeating, choose realistic snacks you know you will enjoy and that will be filling, but that are still healthy.
Our 50 Clean Eating Snacks has various options and tips to help you find the perfect snack.
3. Portion Control
When you aim for smaller meals, it’s important to make sure your plate is structured to meet the demands of your body. An ideal clean eating plate contains vegetables, grains, lean protein, and a healthy fat. This following is listed from largest portion to smallest.
- Vegetables should comprise the majority of your plate. The more colors the better they are for your body. Aim for organic whenever you can.
- Carbohydrates, such as quinoa, brown rice, whole wheat pasta, and sweet potatoes are great options.
- For lean protein, think lean red meat, wild caught fish as opposed to farmed, organic chicken, turkey, organic eggs, and tofu.
- Part of your meal should come from healthy fats. Extra-virgin olive oil, coconut oil when cooking or adding nuts, legumes, or a specialty fruit like avocado or coconut meat, are all great add-ons.
For more portion control tips, our 7 Portion Control Tips will set you on the right path.
Water is one of the best and most natural ways to aid in weight loss. Water has 0 calories or additional ingredients in it. Spreading your water consumption throughout the day gives you a more full feeling, allowing you to avoid overeating. The average person should consume 64 oz. of water a day. It varies based on weather, daily activity, and body type.
5. Exercise Alternatives
There are different ways to exercise that won’t put strain your body. Most exercise alternatives involve rethinking everyday activities.
- Stairs – Opt out of using the elevator or escalator and tackle the stairs on your way up and down. Stairs are always a good option for a low impact exercise that can burn calories, unless you’re in a tall building. If you have grocery or shopping bags, these add more resistance and will help burn more calories.
- Walk More – Instead of using your car for every errand, put on some comfortable clothes and shoes and head out on foot for errands within a reasonable distance. Enjoy fresh air, avoid traffic, and feel free to enjoy your surroundings while doing light exercise.
- Go for a Walk/Hike – Hikes are uphill and require some extra muscle exertion to reach the top. Walking is always beneficial in itself, but a walk with a little extra pace, can burn twice as many calories.
Additional Tips for Success
1. Plan ahead. The more in control you are of what you eat, the better your results.
2. Keep a food diary. Writing down how certain food effect your body let’s you know whether it’s a good option when you meal plan for the future.
3. Without exercise, you won’t see dramatic weight change as quickly, so it’s important to be patient as your body adjust and works to burn calories through healthy eating.
To continue on your weight loss progress try our Clean Eating Overhaul: 30-Day Weight Loss Program.