HOW DO WE
LOSE WEIGHT WITHOUT EXERCISE?

This
question was asked in QUORA where FitLife is a consultant on Healthy Living, Diet, Nutrition, Workout Styles, Exercises & overall wellbeing. Well, the answer is basically for 2 kinds of people:

• People with a physical
  disability or health complication due to which they can’t exercise
• People whose daily schedule
  is so fast-paced that they fail to allocate any time for workouts

Others…stop
being a lazy bum & please incorporate some exercise..!

So,
getting back to the topic of weight-loss, If someone is looking forward to
losing weight while being in the daily normal life schedule, he/she needs to do
the following:

TAKE STOCK OF THE CURRENT
SITUATION

• Calculate the BMI to
  ascertain what category the individual falls in, viz.

• Severely
  Obese
• Obese
• Over
  Weight
• Normal
• Underweight

Formula:

Body Mass
Index (BMI) = Weight in kg/ (Height in metres)^2

CATEGORY	BMI (kg/sqm
Severe Thinness	< 16
Moderate Thinness	16 – 17
Mild Thinness	17 – 18.5
Normal	18.5 – 24.9
Overweight	25 – 30
Obese Class I	30 – 35
Obese Class II	35 – 40
Obese Class III	> 40

BMI
applies to adults in the age range of 18 – 65. This shall 1st let you know if
you really need to lose weight, and if yes, how much so that you can be in the
optimum range.

• Set a realistic and
  achievable target as per your commitment level

Set a
desirable plan and target a specific amount of reduction per week. it can be
from a moderate target of half pound per week to an intense target of up to 2
pounds per week.

CALCULATE THE CALORIE REQUIREMENT

Use any freely available online available tool to calculate the calorific requirement of your body as
per your age, height, and weight. For example: for an individual with the
following data:

Age – 35;
Sex – Male; Height – 172cm ; Weight – 90kg

the
calorie required is 2169 calories per day

PLAN A
DIET WITH LESSER CALORIES

Weight
loss is a calculated game which needs to be very diligently executed. We need
to keep the body in ‘Calorie Deficit’, i.e we ingest fewer calories than
required by our body, and our body starts losing weight by utilizing its
internal stored resources to meet up with its functional energy requirements.

Refer to
the below chart to achieve the targeted weight loss. The chart specifies the number of target calories as a percentage of the calorie count required to maintain the same body-weight.

 

The
nutrition plan to meet the targeted calorie count should be well planned and
the calories consumed must be ‘healthy calories’. You can refer to
readily available online calorie counters to plan the meals for your entire day
and stick to it. Sticking to the diet plan means you cannot have ANYTHING else apart from what is there in the meal-plan! This requires commitment, sincerely, and passion!

There are some ways to speed up the metabolism so that you burn more calories, but that is a
separate and an elaborate topic in itself. We shall aim to cover it in another
post.

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FitLife India