How do I lose weight without exercise

By Brent Fairbanks

On 3/20/2011

If you're a couch potato like I was you would like to know how to improve your shape without a lot of effort. You've heard all your life that the only way to lose weight is to hit the gym, do cardio, weight lift, blah blah blah. Is this the only way to weight loss? If I watch a really involved TV program does the added brain activity burn extra calories? Do I really have to move?

Weight loss (or gain for that matter) is not the result a single meal or activity. Your weight is the accumulation of years of meals and activities. If you weigh too much you have had an excess of meals as compared to what your body requires. If you regularly consume more than your body requires, your body will adjust itself to the amount you are eating. Your body will constantly try to keep you where you are at, like it or not.

Make a commitment to one small change, and stick with it for months and you WILL be pleasantly surprised at your results. Pick one small thing that you consume regularly that you can live without. This doesn't mean that you must totally eliminate something, it might just be cutting back. An example of this might be putting one slice of cheese on your sandwich instead of two. It might be switching to a lower calorie cheese. Do you really need mayonaise on your sandwich, try a substitute that has fewer calories. If you add several things together your change can be dramatic. Let's go back to the sandwich example, normally your sandwich has two slices of white bread, ten slices of (really thin) lunch meat, two slices of cheese, mayonaise, ketchup, sweet pickle relish, lettuce and tomato and a bag of chips.

Going over the ingredients you see the following:
bread - 100 calories/slice
meat - 20 calories/slice
mayonaise - 70 calories/tbsp
cheese - 70 calories/slice
ketchup - 15 calories/tbsp
relish - 35 calories/tbsp
lettuce - ?
tomato - ?
chips - 140 calories/9 chips

What can you do with this meal?

Change the bread to one that only has 70 calories per slice, eat fewer slices of meat, one slice of cheese, use mayo substitute, no ketchup or relish and eat just ONE serving of chips insead of two. These few changes to just your lunch could save you just under 500 calories per day! That's better that most people will get in a workout!

This plan will have you losing weight at a rate of one pound per week and you will not even have to break a sweat! If you like the sound of this the you'll love my 'weight loss myths' book.

Thanks for listening, leave me a comment.
Brent