lose weight fastYes, you can!  I’ve been so busy lately, I haven’t had time to exercise.  It’s frustrating to me when I can’t exercise.  Fortunately, since I haven’t been able to exercise, I’ve been watching what I eat and eating pretty healthy.  I was able to lose 2 pounds without exercising much in 2 weeks.

Losing weight is dependent on 80% of what you eat and 20% exercise.  That means you can lose weight easier if you eat healthy and don’t exercise than you can if you exercise and don’t eat healthy.  Eating healthy is the most important thing to do if you want to lose weight.  If you eat a lot of junk food, it would take a lot of exercise to make up for all the extra calories.

One of the biggest mistakes people make when trying to lose weight is to skip meals.  If you skip meals, your metabolism will be messed up and your body will store fat because it thinks there is a food shortage.  You need to eat healthy foods every 3-5 hours.  You should eat 3 healthy meals and 2 healthy snacks per day to keep your metabolism running.  Be sure to watch how much you eat.  Just because the foods you eat are healthy, doesn’t mean you can eat large quantities.  You still need to maintain portion control.

Here is an example of what I eat on an average day:

Breakfast (7:00 am)
Oatmeal Crisp cereal, 1 cup (280 calories)
2% Milk, ½ cup (61 calories)
Total: 341

Snack (10:30 am)
Greek yogurt snack (130 calories)

Lunch (12:30 pm)
Peanut butter and jelly sandwich on whole wheat bread (265 calories)
Banana (105)
Cheese stick (60 calories)
Grapes, 1 cup (120 calories)
Water (0 calories)
Total: 550

Snack (3:00 pm)
Wheat Thins (200 calories)
3 Dove Dark chocolate pieces (126)
Total: 326

Dinner (6:00 pm)
Steak and mushroom kabobs (156 calories)
Sweet Potato (103 calories)
2% Milk, ½ cup (61 calories)
Water (0 calories)
Total: 320
Total Calories: 1667

To maintain my weight I can eat about 1800 calories per day.  To lose weight, I should eat between 1300-1500 calories per day.  This is based on height, weight, age and how active I am.  The more active I am, the more calories I can consume.  A great calorie calculator to determine how many calories you need to maintain or lose weight can be found at www.nutrition.about.com.

I can easily make adjustments to what I eat each day.  On weekends when I have more time to make breakfast, I eat eggs, which gives me more protein.  I also eat less for snacks and lunch because I’m so busy.  I can replace the wheat thins and dark chocolate snack during the week with fruits or vegetables, which would really cut back on calories.

My afternoon snack has a lot of calories, but I crave salt and chocolate in the afternoon when I’m working at my desk, so it satisfies my craving.  I change this up every day, so I can adjust my calories and keep my body from getting used to the same thing.  One alternative I like is a mix of almonds, chocolate chips, and craisins.  The key is to constantly make changes to what you eat and watch how much you eat.  It’s also important to limit what you eat late in the day, because you have less time to burn the calories.

So remember, you can lose weight without exercise by eating healthy, but exercise will help increase your calorie burn and speed up your weight loss.  Good luck.

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