It is possible, but not easy, to lose weight without exercising and without giving up your favorite foods. If you are used to eating your favorite foods in excess, however, you cannot lose weight without some sort of sacrifice. When it's all said and done, weight loss boils down to a cold mathematical formula -- you must burn more calories every day than you consume. Obviously, if you eat lower calorie foods and exercise more, you can eat more and still lose weight. But if you don't want to exercise and you want to eat your french fries and chocolate bars, you CAN lose weight -- but you can't consume nearly as much of those things as you are used to.
Instructions
1. Choose a day that you want to begin this diet. Choosing the date is very important as this will be the day of the week that you will do your weekly weigh-ins. As part of the program, you are only allowed to weight yourself once a week. This makes for a more accurate record of your weight loss. Weighing yourself every day is not a good indicator of how much weight you have lost. Also make sure you are weighing yourself in the morning, no clothes, and before a meal.
2. If you haven't already bought your favorite foods, go ahead and do so. There aren't any food restrictions to this diet, but the amount of what you eat could be very restricted if you insist on eating very high calorie foods. If you are sedentary, you want to stay in between 1,200 to 1,300 calories a day in order to lose weight. If you do moderate exercise -- for example, if you walk 30 minutes a day at a medium pace -- bump that up to 1,400 to 1,500 a day. If you are working out or are involved in a vigorous exercise routine -- weightlifting for 30 minutes or doing aerobics that make you sweat for 30 to 45 minutes a day -- bump that up to 1,500 to 1,600 a day. This is not much: A single Big Mac from McDonalds will cost you 540 calories. When you buy food, make sure you can read the calories on the label; you might need a measuring cup or a diet scale to make sure you are consuming accurate proportions. Don't forget to count drinks -- including alcoholic drinks -- in with your calories! A standard 12-oz. beer or a 1-ounce glass of wine contain more than 100 calories apiece, and sugary sodas can pack even more.
3. Keep a journal of what you ate and the calories, as well as your weekly weigh-ins. Once you have a good grasp of this system, you won't have to count calories anymore because you will know what you can put together throughout the day.
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