11 Life-Changing Tips for Losing 45 Pounds Without Exercise

 

 

 

Losing 45 pounds without exercise seems too good to be true, but it isn’t

Gaining weight is unfortunately so easy, but losing it is so hard.

Eating is one of my favorite hobbies, so naturally I gained quite a few pounds in a relatively short amount of time. I hated getting on the scale, and lied to myself and others about my weight and the habits that I formed that caused the weight gain in the first place. I got to a point where I was overweight and very unhappy with the way that I looked. It sounds silly, but I refused to buy clothes in a bigger size and was literally stuffing myself in the ones that I already had because I believed that I was skinnier as a result.

I made the decision to try and lose 40 pounds to create a healthier life for myself. It took a long time, but I managed to lose 45 pounds without incorporating exercise, and have become healthier than I’ve been in a long time.

I’m writing this article to help others achieve the same success that I have in losing weight if exercise is not your thing.

This article is 11 top tips for losing 45 pounds without exercise.

 

1. Make a commitment to yourself

For me, this was the hardest part. Deciding that you want to lose weight is easy. However, making the necessary changes to your lifestyle is extremely difficult.

Whenever I would go to the grocery store I would buy a bunch of junk food and would go home and binge eat all of it. I was addicted to filling my body with junk and I knew that I wouldn’t be successful if I didn’t break those bad habits.

Committing to yourself and investing in your long-term health is truly the first step in weight loss success and will be what carries you through the hard parts. Losing 45 pounds without exercise takes a lot of discipline so by making a commitment to yourself, you are already one step closer to reaching your goals.

 

2. NEVER go shopping on an empty stomach

Whenever you go shopping on an empty stomach you will shop with your stomach and not your brain.

Try to eat something healthy before you leave so you feel like you’ve already accomplished a health goal for the day before you are faced with temptation at the store.

It could also be really helpful to bring along a friend to help keep you accountable and make healthy decisions.

 

3. Break Your Sugar Addiction

Sugar really is addicting.

I have a major sweet tooth and I have daily sugar cravings. Breaking your sugar addiction is hard, but once you do it, you feel so much better and it is so much easier to follow through on your healthy habits and lose weight.

The trick…is time.

Breaking a sugar addiction does not happen overnight. It usually takes up to two weeks for the cravings to stop. I know, it sounds like a long time, but the long term benefits are completely worth it.

It helps to eat foods with natural sugars, aka fruit, to satisfy those cravings while also reaping the other health benefits.

 

4. Create a Solid Routine

Routine is king!

When life becomes more predictable, it’s easier to maintain those healthy habits. Waking up, eating meals, working, going to bed, etc, at the same time every day encourages you to make better choices and it teaches your body to know what is coming next.

You will find it easier to control your hunger if you eat at the same time and sleep the same amount of hours, then if your schedule is different on a daily basis. I understand that some people have unpredictable schedule, so do the best that you can to create a routine.

Your body and scale will thank you for it!

 

5. Eat the Right Foods

Many people think that when they start losing weight that they need to eat less. Wrong! Eating is what gives your body fuel, so feeding it the right foods is important for weight loss and overall health. 

Here are the foods that you should be eating

• • Vegetables
  • Fruits
  • Whole grains
  • Protein
  • Fiber
  • Tea/coffee
  • Water

Here are the foods you should be avoiding

• • Refined grains
  • Processed foods
  • Alcohol
  • Foods high in added sugar

 

6. Pay Attention to Caloric Intake/Nutritional Information

A lot of doctors and weight loss enthusiasts will tell you not to count calories.

However, if you are wanting to lose weight you need to be tracking what you are putting in your body. If you are eating too many calories, your weight loss will be slow if not nonexistent.

Can this become and unhealthy habit?…Of course! Counting calories does not mean that you should be eating less, just that you need to change what foods you are eating so you are full without exceeding caloric intake.

For people just starting to cut calories, start by eating 500 calories less per day. It sounds like a lot, but when you start making healthy food choices, you will be surprised by how easy it really is. Make sure that your caloric intake is never below 1200 calories per day.

Remember your body needs food to survive. Food is not the enemy.

 

7. Eat at Home

When you go out to eat at a restaurant, you are probably more focused on enjoying the company of the people you are with than focusing on how many calories you are eating.

Some restaurants post the nutritional information on the menu or online, but does that really change your mind on what you choose to eat?

Eating out is super convenient, but it really does hinder your weight loss. Whenever possible, prepare meals at home where you can control what goes into each meal as well as the portion sizes.

I promise your waistline will thank you later.

 

8. Develop other healthy habits 

In order to lose weight, you need to focus on making changes in all areas of your life.

Food is only one aspect of weight loss, and without focusing on other areas of your life, you will see the number on the scale drop slower.

Make sure you are getting 7-9 hours of sleep a night, find ways to reduce stress, and find ways to move your body more. These changes could be as small as reading a book before going to sleep instead of scrolling through your phone or meditating for fifteen minutes per day.

These little adjustments to your daily routine will show more rapid results on the scale.

 

9. Drink Tea or Coffee

This is something that many of you already probably do.

Incorporating caffeine into your diet helps to increase your metabolism which helps shed some pounds.

Make sure that you are drinking your tea or coffee with the least amount of sugar and cream as possible.

You don’t want to waste your calories on something that won’t fill you up.

 

10. Have an Accountability Partner

We all need accountability in our lives, so why should weight loss be any different?

Having someone to go to the grocery store with, prepare meals for, and commiserate with when weight loss gets difficult can really help to keep you on track.

If you choose to incorporate exercise into your weight loss plan, having someone to go to the gym with can be really helpful too.

Being able to go through this journey with someone by your side, who knows what you are going through, can be the motivation it takes to stick with it for the long haul.

 

11. Weigh Yourself EVERYDAY

This tip is very controversial.

This is something that I did from day one of my weight loss journey and knowing that I was going to come face to face with the effects of my decisions every single day kept me motivated to follow my healthy habits.

It also has been proven to produce better weight loss results than weighing yourself less frequently.

If you start to develop an unhealthy relationship with your scale, then you should reduce the frequency of your weigh-ins. Your mental health is just as important as your physical health, so make sure that both are in a good place before adding it to your weight loss plan.

 

Conclusion

These 11 tips are what accelerated my weight loss and helped me to lose 45 pounds. Losing weight is not easy, but making these small changes to your daily routine really do make a huge difference on the scale. 

I didn’t include anything about exercise on this list because I really didn’t exercise to lose those 45 pounds. I have finally started to incorporate exercise into my routine. Even though I had lost a ton of weight, my body still doesn’t look as toned and muscular as I would like it to be. The reason…I don’t really have any strong muscles. This has really helped in my weight loss journey as well and I will update this blog with what types of workouts are working for me.

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These are the top weight loss tips for losing 45 pounds without exercise.