How To Lose Weight When You Can’t Work Out Hard

We all have different levels of mobility. Sometimes, unfortunately, that means we can’t do strenuous workouts. However, we may still need to lose weight. Thankfully, there are plenty of means of doing so without intense cardio. 

Eating Healthily for Weight Loss

Diet plays a large role in weight gain but also in its loss. By sticking to healthful, nutritious foods, you may be able to kickstart your journey toward a lower weight. Look for ways to get lean protein in your food, such as eggs or salmon, which keep you full without containing heavy, unhealthy fats like other meats. Leafy greens and cruciferous veggies are low in calories yet high in nutrients. 

Think about swapping out some of your favorite carb-dense foods for lighter options, like spaghetti squash in favor of pasta. You can also switch processed and sugar-heavy sauces, such as ketchup or pre-made barbecue sauce, for lighter, fresher things. Salsa is a good option, and a dry rub can be just as flavorful as unhealthy options.

Learning How Much to Eat

Part of the problem with weight gain in the United States is how much food we eat and how calorie-laden it is. Americans are eating 25 percent more calories today than we were in 1970. It’s important we relearn how to eat and how to prepare food. The average adult needs anywhere from 1,900 to 2,500 calories to maintain weight. To lose weight, we need to eat the proper amount of calories. One serving of fresh vegetables is a cup, whereas grains should be limited to half a cup. Meat should be restricted to two and a half ounces, depending on the kind. 

This can seem like a lot of work, and if you need help, you should consider trying a meal delivery service. They can help you gain control over what you eat and provide fresh, healthy food combined with portion control. Perhaps best of all, it’s convenient, as you don’t need to plan your meals or take time out of your schedule to shop.

Lower Your Stress

If we lead stressful lives, we may find ourselves putting on weight. Stress and anxiety can trigger what is called the fight-or-flight response, which then releases a cocktail of hormones into our bodies. These hormones, such as cortisol, can cause weight gain. They may make us want to eat unhealthy foods while simultaneously shutting down our metabolism. It especially makes us gain weight around our middles, which is the worst kind of fat to have. 

Therefore, it’s important to find ways to let go of stress to help you get into a healthy weight range. Stress can also cause stress eating, where we eat to treat our stress; stress reduction is important in fighting the urge to treat our stress with food. Deep breathing can calm us, as can going for a massage and physically relaxing our bodies when we notice ourselves holding tension. You could start a diary or a journal and write about what worries you have but also what good things you have accomplished. Find something that works for you.

Your environment plays a large part in your behavior, even more than you may think. Simple steps such as reducing clutter and introducing more plants and light into your home are great ways to open up your environment, reducing stress and making you feel better. Also,  smaller plates will lead to smaller proportions (it is scientifically proven), and replacing junk food with denser, more nutritious fruits and vegetables can lead to better control over your diet. Does your environment support you?  Look around and start taking small actions, leading to next and larger actions.

Gentle Exercise When You Can

If you have any mobility, there are ways you can gently work out. Put emphasis on the word “gently.” It’s important not to work yourself too hard, as this can actually cause stress, which then makes cortisol. Instead, focus on doing what physical activity you can with safe and gentle motion. Walking for 20 to 30 minutes a day can be all you need to help lose weight. If you have difficulty with your joints, you might try swimming. If you have any health issues, speak to your doctor about what gentle activity you can do to help lose some weight.

Set Goals

Setting goals and making an effort to hit those goals is the only way you can reach them. That’s why it’s so important to make a commitment to yourself and your lifestyle. Avoid biting off more than you can chew, and make a point to set SMART goals–these are Specific, Measurable, Attainable, Relevant, and Time-based. SMART goals pave the way for hitting the milestones you have in mind, and they can be a great way to slowly and effectively incorporate healthy living. 

Give yourself a little extra motivation to meet your goals by sharing your progress with friends and family. You could give loved ones updates on social media and include some high-quality photos documenting your progress. You can even use a free logo maker to create a logo that represents your efforts and makes your social media posts shine. Choose a logo template and then customize it to your preferences.   

It may take longer without the exercise, but losing weight is definitely possible. Much of weight loss comes down to what we eat and how we eat it. Lowering your stress and getting what exercise you can also help contribute to getting into a healthy weight range.

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