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If you are trying to lose weight, getting sidelined by an injury or illness can be discouraging. You may feel like shedding those pounds is impossible without your strenuous cardio or strength training workouts, but you can still work on your weight loss even if you can’t exercise. Here are some habits you can create to help you stay trim—even when you’re forced to stay out of the gym.

Try Cutting Back on Calories and Eating Clean  

Truly fit bodies are mostly made in the kitchen, so try not to stress if you can’t get a hard workout in. Your diet definitely has a major impact on your overall health and weight, so it’s best to focus on that for the time being. Portion control and calorie intake are major factors in weight loss, yet, overall, Americans are eating 25% more calories today than they were in 1970. With busier schedules and fast food everywhere, knowing how much and what to eat can be time-consuming. However, you can make it easier by trying out a meal delivery service. By having fresh food and meals delivered, you take the guesswork out of measuring out portions and counting the number of calories in the food you eat. Plus, these services tend to provide more variety in terms of flavor, and they are simply the most convenient way to watch what you eat and lose more weight. You can also try keeping a food journal or using an app to track how many calories you eat every day, as well as what you need to eat to lose weight.

Make Sure You’re Getting Enough Sleep

Whatever your reason for not working out as frequently —whether it’s injury, illness, or something else—don’t let it impact your sleep at night. The quality of your sleep and how well you manage weight are connected in several key ways. Poor sleep can result in more instances of obesity in children and adults, can cause you to eat more, and can cause your metabolism to crash. So if you cannot work out as hard as you would like, at least make sure you are getting the sleep your body and mind need to stay in shape. You can improve your sleep by taking steps to boost your nighttime routines. Cut out any caffeine in the afternoon and evening hours, including energy drinks, coffee, tea, and even certain chocolates. Also, try to set up a regular sleep schedule by going to bed and waking up at the same time each day, and don’t forget to take an hour or so to relax before bedtime.

Be Sure to Drink Lots of Water

Another simple way to achieve weight loss is to keep a full water bottle on hand throughout the day so you’re more likely to drink it. Recent studies have found that people who stay hydrated tend to have a lower BMI and are at a lower risk for obesity, as well as other physical health problems. Aside from providing your body with a way to effectively metabolize key vitamins, keeping your body adequately hydrated can also cut down on food cravings. Many people may mistake signs of thirst for hunger, which leads to them consuming more calories. So how much water does your body need? Well, that all depends on your body weight, but can also be impacted by your age, gender, and even what kind of climate you live in. In general, though, you should try to drink at least 25 percent of your body weight in ounces of water. Hate drinking plain water? Here are some ideas for staying hydrated and increasing your water intake throughout the day.

When intense workouts are not an option, you may think weight loss is impossible. But the truth is, there is more to losing weight than cardio and strength training. By paying attention to what you eat, how you sleep, and what you drink, you can still stay in control of your weight and maintain your health.


Guest Post By: Susan Treadway; Rehab Holistics