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I Don't Like to Exercise & I Need to Lose Weight

By Jeff Herman ; Updated July 18, 2017

Many people will tell you that if you want to lose weight but don't like to exercise, you're out of luck. This is not the case. By changing your eating habits, you can lose significant amounts of weight. Of course, physical exercise will accelerate weight loss and body change, but you're not doomed to stay at your current weight solely because you don't like to exercise.

Taking Stock of Your Eating Habits

A food journal or diary will help you analyze your eating habits, specifically the calories and fat content of the foods you're eating. Record everything you eat and drink for a week, while following your usual habits; the journal should be as accurate as possible in documenting your weekly calorie and fat intake.

Finding Your Downfalls

If you're eating too much of the wrong types of foods, your food journal will reveal the truth. Perhaps you're snacking on items high in calories and fat, such as chips and chocolate bars. You might be gorging on carbohydrates, such as pasta and breads. Soda has no nutritional value but plenty of sugar and calories and eating fast food because of time or budget constraints will also lead you astray.

Changing Your Eating Habits

If you eat high-calorie and fatty foods, find lighter replacements. For instance, if you have a weakness for spaghetti with meat sauce, try making a sauce with ground turkey and spoon it over whole grain pasta. Cut down on your sugary soda intake and drink water, juice, milk or diet soda instead. At the same time, reduce your portion sizes to lower your calorie intake. The only way to lose weight is to burn more calories than you take in, especially if you're not burning calories through exercise.

Not So Fast, My Friend

If fast food is your vice, limit or cut out fast food altogether in order to lose weight without exercising. The average fast food meal contains 1,200 calories -- more than half of your daily calories, according to the Food and Drug Administration. When you do enjoy fast food, make healthier choices. Fast food restaurants offer lower calorie items, such as grilled sandwiches and salads. They're also required to list the nutritional values of all their menu items near the counter. Read the fine print before ordering and select lower calorie menu items.

Snacking Less

Even if you make all of the suggested changes, you won't achieve weight loss without exercise if you continue to snack frequently. Track your snacking and remove guilty pleasures like potato chips and ice cream from your kitchen. When you're craving a snack, select low-calorie, low-fat items like fruits and vegetables, or find low-calorie versions of your favorite snack foods. Also practice portion control to cut down on your calorie intake.

Move Your Body

While you may hate to exercise, you can still burn calories by moving your body. Exercise is more than sweating at the gym or pounding down the pavement. Take a nice walk, go for a bike ride, stroll through the mall in stormy weather. Take up an activity that you enjoy, such as gardening, inline skating, horseback riding, yoga or dancing. Every time you step away from your sofa, desk or computer, you're burning calories.

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