How to Lose Weight When You Can’t Exercise

Here’s a great story from one of our subscribers who had weight loss success without exercising…

“I was so excited to finally start my workout routine.

I had been planning it for weeks, but on the very first day, I broke my leg. (Unrelated to working out).

Murphy’s law, right?

As much as I hated being sidelined, I knew that I had to try something else to lose weight because my wedding was in just under 5 months, and I wanted to look good when I got out of that boot.

I did some research on MCNewsletters and found that you can actually lose weight without ever stepping foot in a gym by simply creating a caloric deficit.

So that’s what I did.

Every day, I would carefully tally up the calories in everything that I ate and made sure to stay below my daily limit.

It wasn’t easy, but it worked!

In just a few weeks, I had lost quite a bit of weight. My wedding is in a few weeks, and I’ve lost eighteen pounds, with two more to go.

The best part of this interesting journey is that I didn’t have to go through all the pain of working out (even though my leg was in pain for quite a while).

If you’re looking for a way to lose weight even when you can’t exercise, my advice is simple: create your caloric deficit, carefully track your food intake, and choose lower-calorie options wherever possible.

With some commitment and willpower, you’ll be amazed at how much weight you can lose without ever stepping foot in a gym!”

Thank you for sharing your story!

This is a great example of what you can do when you have a goal and stick with it.

It also shows the power of creating a calorie deficit consistently.

Here are a few tips for easily creating your calorie deficit so you can…

Lose Weight When You Can’t Exercise

woman injured while exercising
Injured and can’t workout? Here are some ways to create the calorie deficit you need to lose weight without exercise.

1. Cut out processed foods and eat more whole foods

If you want to lose weight and keep it off, cutting out processed foods is one of the best things you can do for your health.

Processed foods are high in calories, refined carbohydrates, and unhealthy fats, which means they will leave you feeling full for a short period but will also cause spikes in blood sugar and make you feel more hungry later on.

2. Drink plenty of water and avoid sugary drinks

Water is one of the best things that you can drink to help improve your overall health.

Water helps flush out toxins from the body and keep it hydrated.

To stay healthy, you should aim to drink at least 8 glasses of water every day.

Try to avoid sugary drinks because they are high in calories and may cause weight gain over time.

If you’re trying to lose weight, it’s best to avoid sugary drinks altogether and stick with water instead.

3. Avoid eating late at night

It’s best to avoid eating late at night because this can lead to weight gain.

Late-night eating can also disrupt your sleep and cause you to feel tired the next day.

If you’re trying to lose weight, it’s best to eat dinner early and then avoid snacking for the rest of the night.

4. Make sure you’re getting enough protein and fiber

Protein and fiber are two essential nutrients that can help you stay full and satisfied after meals.

Aim to include protein-rich foods at every meal, such as lean meats, eggs, beans, and nuts.

Include high-fiber foods in your diet as well, such as fruits, vegetables, whole grains, and legumes.

5. Get enough sleep

Getting enough sleep is another important part of losing weight and staying healthy.

Aim to get at least 8 hours of sleep each night, so that your body has time to rest and recharge.

If you find it hard to fall asleep or stay asleep throughout the night, try some simple tricks like avoiding screens before bed or practicing deep breathing exercises.

6. Find ways to reduce stress

Stress can lead to weight gain and can make it harder to lose weight.

To reduce stress, try to find healthy coping mechanisms such as journaling, or spending time in nature.

You can also try relaxation techniques such as yoga, meditation, or deep breathing exercises.

With all this in mind, it will pay off big-time if you’re able to perform some non-exercise activity.

Although non-exercise activity won’t burn as many calories as an actual workout, you’re still burning extra calories that add up over time.

Check out the articles we linked to in this article for a deeper understanding of how to lose weight without exercise.