7 Ways To Lose Weight Without Exercise, from a Doctor of Obesity Medicine
7 ways to lose weight without exercise
1. Choose whole, unprocessed foods whenever you can
One way to lose weight without exercise is by choosing unprocessed foods as much as possible. “Fruits and vegetables come as nutritional ‘packages’ full of vitamins, water, natural sugars, and fiber,” Dr. Garcia-Webb says. These elements all work together to fuel your body.
When foods are processed, however, their nutritional balance gets disrupted. The sugar becomes more concentrated, and the fiber, which is key for regulating blood sugar and aiding digestion, gets stripped away.
Think of the difference between eating an apple and having a cup of apple juice. The apple gives you satisfying crunch, fiber, and less sugar, while the processed alternative lacks the same benefits. Dr. Garcia-Webb emphasizes that when it comes to nutrition, nothing can surpass the perfection of whole foods that were crafted by Mother Nature herself.
To eat more whole foods, try some simple swaps: Snack on your favorite raw veggies instead of chips, choose whole-grain bread over white, or enjoy a handful of nuts rather than a granola bar.
2. Fill half your plate with fruits and vegetables
We’ve all heard it before: Eat more fruits and veggies! But it’s easier said than done. A good goal, according to Dr. Garcia-Webb, is aiming for five to seven servings of fruits and vegetables a day. “An easy way to do this is to just adjust the proportions of each meal,” she says. For instance, if you’re enjoying a bowl of cereal with berries, let the berries take up half the bowl (while being mindful of your bowl size and following the serving suggestion on the box). Having chicken, potatoes, and a salad for dinner? Let the salad become the biggest portion on your plate.
If you’re in need of some creative ideas to boost your veggie intake, consider ways nutritionists sneak more vegetables into their diets.
