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11 Proven Ways to lose weight when you cannot walk

How to Lose weight when you can’t walk

When you can’t walk due to disability or injury, weight loss might seem like a challenge. However, contrary to popular belief, exercise is not the major determinant for weight loss, your diet is.  As the common saying goes, weight loss is 80% diet and about 20% exercise. This means you can lose weight without cardio or other types of exercise. Also, understand that weight loss primarily comes down to how much you consume aka your calories, and the amount your body burns daily. To lose weight, you need to eat less than your body burns. With the right diet strategy, you can lose weight even when you can’t walk. Also, just because you can’t walk doesn’t mean you cannot do other exercises.  The right trainer can help you come up with an exercise routine that fits your needs.

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How to lose weight when you can’t walk

  • Count your calories
  • Track your food intake
  • Portion control
  • Eat more high-protein foods
  • Eat more complex carbs.
  • Eat more vegetables
  • Eliminate sugar-filled beverages.
  • Substitute desserts with fruit
  • Avoid stress and sleep well

calorie counter concept

1. Count your calories

Weight loss comes down to consuming fewer calories than your body burns.  Our body needs a certain amount of calories to function daily. This number is determined by factors such as; current age, weight, height, gender, and lifestyle. Someone with a sedentary lifestyle needs to eat fewer calories than an athlete who spends much of their time on their feet.


To determine your weight loss calories, use this online calorie calculator. Using this calculator, we can determine that a 29-year old female weighing 168-lbs and exercises 1- 3 times weekly needs 2085 calories to maintain their weight, for example. However, to start losing weight, she needs to cut down to about 1585-calories daily. The same goes when you want to lose weight when you can’t walk, you have to eat less. This will allow your body to start burning stored fat for weight loss. Also, keep in mind that to lose 1-pound of fat, you need a calorie deficit of about 3500. 


2. Track your food intake.

Now that you know how much you should be eating to lose weight, it’s time to track your calories. Use apps such as myfitnesspal or do it manually with a food journal. Don’t rely on your memory as it can be very elective. You might remember the walnuts you had on Monday while forgetting that you had several servings. More than what you need to eat to lose weight. Keeping tracking of your food also helps you determine the right amount of servings you need.


In addition, it helps you evaluate bad eating habits that often go unnoticed. Maybe you like your morning coffee with a jelly donut. Or you tend to eat several snickers bars as part of your mid-morning snack ritual. After a week, you can identify these bad habits, but only if you keep track of your meals. Note down everything you eat and drink on any given day. No matter how small it might be, even cookies and candy.

plate of healthy food

3. Portion control.

Portion control is a great way to lose weight when you can’t walk. It’s not just college students who have to struggle with mega-sizes of food. Mega food portions are now more available in restaurants and many fast-food restaurants. Serving plates have also gotten bigger. It is for this reason that most people struggle with food portions. However,  to lose weight, you can have to practice portion control. Start with small changes such as; serving your vegetables fast. Also, ensure they take up at least half of your plate. The remaining quarters, fill with an equal serving of protein and carbs.


Another portion control tip is to use your hand as a serving guide. A palm-sized serving of high-protein foods for women and double the same for men. Vegetables shouldn’t be more than a fit-size for men and twice the same amount for men. One-cupped hand serving of carbs is enough for women and two for men. Lastly, for healthy fats such as coconut oil, stick to one thumb size and double for men.


4. Eat more high-protein foods

High protein foods should be on your plate when you’re trying to lose weight for several reasons. First, it keeps you full for longer. Second, your body burns 15% more calories when breaking down protein foods compared to other food groups, thus boosting your metabolism. Start your day with a high-protein breakfast, and you’ll notice you don’t have the urge to snacks as often. Studies have shown that diets high in protein can reduce overall calorie consumption by as much as 441-calories. Adults should eat at least 46g – 56grams of protein daily for women and men, respectively. All your means should include protein foods. Add high-protein greek yogurt and protein powder to your morning smoothie, or enjoy an omelet instead. For lunch, have some salmon or tuna and chicken or beef for dinner. Also, choose high-protein foods such as edamame or cottage cheese for your afternoon snack.

peeled sweet potatoes

5. Eat more complex carbs.

Contrary to popular belief, you don’t need to stop eating carbs to lose weight. However, because carbs are so easy to break down, to lose weight, eat the right type of carbs, aka complex carbs. Simple carbs are highly processed foods stripped of fiber and other nutrients making them easy to break down. These include foods such as; white bread, white pasta, white rice, etc. Complex carbs have not been processed and are harder to digest. With complex carbs, you feel fuller for longer and don’t have the urge to snack every few hours later. These are the foods to include in your diet to lose weight when you can’t walk.  These include foods such as; sweet potatoes, millet, squash, barley, brown rice, whole-grain pasts, whole-grain bread, potatoes, etc.


6. Eat more vegetables.

Vegetables add volume to your food without extra calories. With veggies, you can eat as much as you want with every meal. Add vegetables to your meals to improve satiety. This way, even when eating fewer calories, you don’t feel like you’re starving yourself . Some of the best low-calories vegetables to eat include; spinach, chard, iceberg lettuce, arugula, asparagus, and broccoli, etc. However, keep the preparation simple. A drizzle of oil, seasoning, or balsamic vinegar will do. Avoid adding oil-based dressings that are high in calories. Also, avoid other high-calorie ingredients such as heavy cream when cooking these vegetables.

Starbucks coffee

7. Eliminate sugar-filled beverages.

Eliminate sugar-filled beverages to lose weight when you can’t walk. The problem with these drinks is that they add no nutritional value. They won’t make you satisfied or eliminate your hunger. In addition, they contain high sugar levels that can increase your appetite. These high-sugar beverages include drinks such as; store-bought coffees, energy drinks, sodas, and fruit juices. Instead, opt for water, it’s just as effective as these drinks yet contain zero calories. If you have to drink coffee, make it at home and avoid added syrups and other additions.


8. Substitute desserts with fruit.

If you struggle with a sweet tooth and want to lose weight, desserts can be a challenge. Not only are they high in sugars, but they’re also very high in calories and can throw off your weight loss goals. If you eat these desserts daily, substitute them with sweet fruits such as apples, pears, or watermelon. These fruits are more filling, low in calories, and will help you lose weight. If you find that you can’t cut off desserts completely, reduce frequency. Instead of eating dessert daily, eat it once every week. This way, you don’t throw away all the effort made during the week.

woman sleeping

9.  Sleep well.

Did you know that bad sleeping habits can disrupt your weight loss? Yes, poor sleep can lead to an increase in the hunger hormone. This is the reason why you eat more late at night. Most health experts recommend that you aim for 7 – 8 hours of peaceful sleep daily. No matter how busy your schedule might be, make it a habit to get good quality sleep daily. The goal here is to make it a  daily habit as a few nights of disrupted sleep is enough to throw off your hunger hormones.


10. Avoid stress

Did you know that stress makes you eat more? When you’re in a state of stress, your body prompts you as it needs more energy to deal with the situation, causing an increase in the hunger hormone ghrelin. This is why you often feel like eating when stressed. When this happens often, you eat more and more. To break this cycle, start by practicing better stress management techniques such as; breathing techniques, yoga, meditation, or exercise. Getting your body moving is a great way to reduce stress and calm yourself down. Also, avoid constant stress to lose weight when you can’t walk.

Lose weight when you can’t walk