HOW DO WE LOSE WEIGHT WITHOUT EXERCISE?
 |
| Weight Loss Strategy |
This question was asked in QUORA where FitLife is a consultant on Healthy Living, Diet, Nutrition, Workout Styles, Exercises & overall wellbeing. Well, the answer is basically for 2 kinds of people:
- People with a physical
disability or health complication due to which they can’t exercise
- People whose daily schedule
is so fast-paced that they fail to allocate any time for workouts
Others…stop being a lazy bum & please incorporate some exercise..!
So, getting back to the topic of weight-loss, If someone is looking forward to losing weight while being in the daily normal life schedule, he/she needs to do the following:
TAKE STOCK OF THE CURRENT SITUATION
- Calculate the BMI to
ascertain what category the individual falls in, viz.
- Severely
Obese
- Obese
- Over
Weight
- Normal
- Underweight
Formula:
Body Mass
Index (BMI) = Weight in kg/ (Height in metres)^2
| CATEGORY | BMI (kg/sqm |
| Severe Thinness | < 16 |
| Moderate Thinness | 16 - 17 |
| Mild Thinness | 17 - 18.5 |
| Normal | 18.5 - 24.9 |
| Overweight | 25 - 30 |
| Obese Class I | 30 - 35 |
| Obese Class II | 35 - 40 |
| Obese Class III | > 40 |
BMI
applies to adults in the age range of 18 - 65. This shall 1st let you know if
you really need to lose weight, and if yes, how much so that you can be in the
optimum range.
- Set a realistic and
achievable target as per your commitment level
Set a
desirable plan and target a specific amount of reduction per week. it can be
from a moderate target of half pound per week to an intense target of up to 2
pounds per week.
CALCULATE THE CALORIE REQUIREMENT
Use any freely available online available tool to calculate the calorific requirement of your body as
per your age, height, and weight. For example: for an individual with the
following data:
Age - 35;
Sex - Male; Height - 172cm ; Weight - 90kg
the
calorie required is 2169 calories per day
PLAN A DIET WITH LESSER CALORIES
Weight
loss is a calculated game which needs to be very diligently executed. We need
to keep the body in ‘Calorie Deficit’, i.e we ingest fewer calories than
required by our body, and our body starts losing weight by utilizing its
internal stored resources to meet up with its functional energy requirements.
Refer to
the below chart to achieve the targeted weight loss. The chart specifies the number of target calories as a percentage of the calorie count required to maintain the same body-weight.
The
nutrition plan to meet the targeted calorie count should be well planned and
the calories consumed must be ‘healthy calories’. You can refer to
readily available online calorie counters to plan the meals for your entire day
and stick to it. Sticking to the diet plan means you cannot have ANYTHING else apart from what is there in the meal-plan! This requires commitment, sincerely, and passion!
There are some ways to speed up the metabolism so that you burn more calories, but that is a
separate and an elaborate topic in itself. We shall aim to cover it in another
post.
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know in comments if you liked the content and do visit our FB page, Twitter & Instagram handles for
more such useful information.
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FitLife India
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