Quick and Easy Tips to Lose Weight When You Can’t Work Out

Man working out at home

If you’re like most people, you probably can’t imagine your life without regular workouts. Unfortunately, sometimes life gets in the way and we can’t always make it to the gym. Maybe you’re traveling for work, or maybe you’re just feeling too sick to workout. Whatever the reason may be, don’t worry – there are still plenty of ways for you to lose weight even when you can’t work out! Here are some quick and easy tips that will help you lose weight when you can’t workout.

Stay active even if you can’t work out

One of the best ways to lose weight when you can’t workout is to stay active. This doesn’t mean that you have to go to the gym – in fact, there are plenty of other ways for you to stay active. Try going for a walk, taking a bike ride, or swimming laps at the pool. You could even take your dog for a walk or go for a run. Anything that gets you moving is good for you, so try to find something that you enjoy doing.

We sometimes don’t realize, but there’s plenty of occasions to break a sweat around the house. Try doing some chores, like vacuuming or folding clothes, to get your heart rate up. Just be sure to take a break every now and then so you don’t overdo it!

Cut back on your calorie intake

If you’re not able to work out, then you’ll need to cut back on your calorie intake in order to lose weight. Try to make sure that you’re eating healthy, balanced meals and snacks throughout the day. Avoid eating processed foods, sugary drinks, and unhealthy snacks. Instead, focus on eating lean protein, fruits and vegetables, whole grains, and healthy fats.

A good way to cut back on calorie is to make your meal yourself. This way, you can control exactly what goes into your food. Plus, cooking at home is a lot cheaper than eating out!

Another way to reduce your calorie intake is to eat smaller portions throughout the day. This means that you’ll need to break up your three meals into six or seven small meals and snacks. This will help keep your blood sugar levels stable and prevent you from overeating later on in the day.

Calorie burning

Track your food intake

Another great way to cut back on your calorie intake is to track your food intake. This means writing down everything that you eat and drink throughout the day. This can be a great way to see where you’re making mistakes and where you could stand to make some changes. It can also help you to stay accountable for your food choices.

Many apps can help you track your calories. Some of our favourites include MyFitnessPal and Calorie Counter & Diet Tracker. They are free to use and both have great ratings.

How do you know how many calories should you eat in a day?

If you’re not sure how many calories you should be eating in a day, there are plenty of online calculators that can help. This one from the National Institutes of Health is a great place to start. Simply enter your age, sex, height, and weight into the calculator and it will give you an estimate for how many calories you need to maintain your current weight.

You can also use the calculator to help you lose weight if you enter in how many pounds you want to lose. Try to burn calories throughout your day.

Get plenty of sleep

Another way to help lose weight when you can’t workout is to get plenty of sleep. When we’re tired, our bodies tend to crave unhealthy foods and we’re more likely to indulge. Make sure that you’re getting enough sleep each night so that you’re not tempted to reach for unhealthy snacks. Most people need between seven and eight hours of sleep each night.

Also, one way to avoid cravings after supper is to go to bed earlier. Eating too close to bedtime can make it difficult to fall asleep and sabotage your weight loss efforts.

Drink water all day

Make sure that you’re drinking plenty of water. Often when we think we’re hungry, we’re actually just thirsty. Drinking plenty of water can help to curb those cravings and prevent us from overindulging. Try to drink at least eight glasses of water per day.

How to track how much water you have drunk each day? There are a few ways to do this. One way is to purchase a water bottle that has a built-in tracker, like the Hidrate Spark or Swell Bottle. Another way is to download an app like WaterMinder or Plant Nanny, which track your water intake and remind you when it’s time to drink up.

Include plenty of protein and fiber in your diet

Another way to lose weight when you can’t workout is to include plenty of protein and fiber in your diet. Protein helps to keep us feeling full and satisfied after eating, which can prevent us from overeating later on. Fiber also helps to keep us feeling full and can help with digestion. Try to include at least 25-30 grams of protein and fiber in each of your meals and snacks.

Some good sources of protein include chicken, fish, tofu, legumes, and eggs. Some great sources of fiber include oats, chia seeds, berries, and broccoli.

Avoid processed foods

Processed foods are often high in unhealthy fats, sugars, and sodium. They can also be low in nutrients. Try to avoid processed foods as much as possible and instead focus on eating whole, unprocessed foods. This will help you to stay healthy and lose weight.

How can I tell if a food is processed?

It can be difficult to determine whether or not a food is processed, but there are a few clues to look for. Foods that are high in sugar, fat, and salt are generally considered to be processed. Also, if a food has a long ingredient list or is packaged in a wrapper or box, it is likely processed.

Make time for a short walk every day

If you can’t workout, try to fit in a short walk every day. Walking is a great way to get moving and it’s something that most can do. Even if you only have time for a five-minute walk, it’s better than nothing. And if you can gradually increase the amount of time that you spend walking each day, you’ll see results.

The benefits of walking are many. Not only does it help to burn calories, but it can also improve mood, reduce stress levels, and improve heart health.

A recent study also shows that walking can be more beneficial than running. Researchers found that people who walked regularly had a lower risk of dying from any cause than those who ran.

So, if you can’t workout, try to fit in a short walk every day. It’s a great way to get moving and it has many health benefits.

Although it’s not ideal, there are ways to lose weight when you can’t workout. By following the tips we’ve provided, you can make healthy choices and see results. Drinking plenty of water, getting enough sleep, including plenty of protein and fiber in your diet, and avoiding processed foods are all great ways to help you lose weight even when you can’t exercise. And if you have time for a short walk every day, that’s even better!

About Tony Jay

Tony Jay (CEO of AGJ Media, CPD certified in Diet and Nutrition) Tony is a fitness enthusiast, writer, and entrepreneur. He’s been active in the health and wellness industry since 2007 and firmly believes correct nutrition is the key to good health. A workaholic by nature, Tony uses power yoga to keep his mind sharp, maintain physical subtlety, and keep fit. LinkedIn