6 Tips to Lose Weight When You Can’t Work Out

Don’t let setbacks set you back! These tips will ensure your day is a success and get you closer to your fitness goals!

How many calories should I be eating daily to lose weight?

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 workout, 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 resolve 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 less 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.

Utilizing these tips to lose weight when you can’t work out will help you stay on track to reaching your weight loss goals! Don’t let setbacks set you back! Take control of your life and become the healthiest version of yourself.

Do you practice any of these tips? Which one is most helpful to you? Do you have any awesome weight loss tips for when you can’t workout? Let us know in the comment section!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. This is a great article …we should exercise daily not only to lose weight but to be fit and healthy. Thank you making us understand that exercise will keep our body healthy and we’ll be more energetic…

  2. thank you this has been very helpful
    lockdown didn’t help my weight at all,I was with slimming world lost 5.1/2 stone,I lost 2st just by cutting things out,but with lockdown and falls,I got depressed and put on quite
    a bit,so I’m going to try this
    as I can’t walk like I use too,
    thank you,you have given me
    hope ,I am 74 years young
    and was active before

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