Published on November 17, 2023, 12:51 am
Losing weight is a common goal for many people, but sometimes it can feel overwhelming. The good news is that you don’t have to go to extreme measures or spend hours in the gym to see results. In fact, you can lose one pound a week without exercising. We spoke with registered dietitian Destini Moody to get her expert insights on achieving sustainable weight loss.
To start, it’s important to understand that there are approximately 3,500 calories in one pound of body fat. This means that in order to lose one pound per week, you need to have a caloric deficit of around 3,500 calories. To simplify things, aim to burn or cut 500 calories from your daily diet.
However, it’s crucial to note that cutting too many calories can be dangerous and unhealthy. If you have a low body weight or are inactive, your resting metabolic rate (RMR) could be quite low. Your RMR is the number of calories you burn at rest. For example, if your RMR is only 1,600 calories and you cut 500 calories from your daily diet, eating only 1,100 calories a day could be risky.
Keeping track of what you eat can make a significant difference in reaching your weight loss goals. Using a tracking app or keeping a food journal allows you to see how many calories you’re consuming and helps identify areas where you can make adjustments. You may not realize how many extra calories are creeping into your diet until you start tracking them.
It’s also essential to focus on the quality of the calories you consume. Not all calories are created equal. Cutting back on calorie-dense foods that offer little nutritional value can make a big difference. Swap out processed snacks like chips and sodas for nutrient-rich options like fruits or nuts.
Snacking mindlessly can sabotage your weight loss efforts as well. Instead of mindlessly munching while watching TV, opt for whole, unprocessed snacks like fruits, vegetables, or a handful of nuts. Most people snack because their meals are not balanced, so ensuring your main meals have a good balance of protein, carbs, and fruits or vegetables can help eliminate the need for excessive snacking.
Incorporating non-starchy vegetables into your meals is another effective strategy when trying to lose weight. These vegetables are low in calories and high in fiber, which helps keep you full without adding many calories to your plate. Leafy greens, cabbage, broccoli, and carrots are just a few examples of non-starchy veggies that you can include in your diet.
One factor that often gets overlooked when it comes to weight loss is sleep. Inadequate sleep can disrupt your metabolism and increase cravings for high-calorie foods. Aim for eight to nine hours of sleep each night to support your weight loss efforts and keep hunger at bay.
Remember that sustainable weight loss takes time and patience. Incorporating small changes into your daily routine can lead to long-term success. By making mindful food choices, cutting back on unnecessary calories, and prioritizing restful sleep, you can achieve your weight loss goals without exercising.
So start implementing these strategies today and enjoy the journey toward a slimmer and healthier you.