Understanding Weight Loss
Even if weight loss has consistently eluded you for years, its premise is simple. You'll lose weight when you put your body in a caloric deficit, which is achieved when you burn more calories than you consume. Since 1 pound is equal to 3,500 calories, cutting back consumption by 500 calories per day will result in a 1-pound weight loss each week. Of course, a caloric deficit is easier to accomplish if you are also burning calories through exercise.
Move Regularly
Even if you can't find time to jog around your neighborhood or visit the gym, you can elevate the rate your body burns calories by moving consistently. If you're stuck at your desk for long stretches, tap your feet, swing your legs or stretch your neck, arms and shoulders. If you're confined to bed, move as many of your body parts as you're able. For example, if you have a cast on your leg, lift your arms up and down throughout the day and try to keep your free leg active.
Strategies
Regular exercise offsets the calories you consume when you try to lose weight but, if you can't exercise, cutting your caloric intake is pivotal to weight loss. Avoid high-calorie foods, which are typically high in fat and sugar. Skip alcohol, coffee and soda and drink water instead. Eat frequent, small meals to keep your metabolism as high as possible. When making your meals, focus on lean proteins such as fish and load up on vegetables, which are typically low in calories.
Make Lifestyle Changes
Unless you're stuck in bed 24 hours a day, you have the opportunity to adjust your lifestyle to burn more calories and work toward your weight-loss goal. The changes can be subtle, such as parking a couple blocks away from your office and walking or playing with your kids in the basement a little more. Even simple household acts, such as cutting the lawn or weeding the garden, will boost the number of calories you burn during the day. If an injury limits your mobility, check with your doctor to see if any exercises are appropriate.
