Can I lose weight without any exercise? I have a physical problem. How do I lose weight?
Diet is always the first step!
How to lose weight:
You must be at caloric deficit in order to lose fat/weight.
You can lose body fat by being at a caloric deficit, which can be done by:
1# Eat less than the calories you burn per day (calorie intake - (*BMR + expended calories))
2# Do some cardio that helps you burn more calories than you need in a day
3# Increase your BMR by weight training. This causes your basal metabolic rate to increase, which increases the amount of calories you burn at rest!
*BMR - BASAL METABOLIC RATE (Calories burned at rest) - you can figure this out with a machine at the gym or doctors or you can count calories for a few weeks and estimate what your BMR is.
Counting calories is a tool for your fitness and nutrition toolbox. It is something you can do when you want to cut down in body fat. It is a misconception that cardio is the best way to lose weight! Counting calories is the fastest and most efficient way to cut down the fat and keep the muscle you have.
Loosing 1lb of fat per week is a good way to lose fat and conserve muscle!Many people believe counting calories is a tedious tasks and it can be at the beginning when you have never done it before!
After awhile you do definitely get used to it and it actually becomes convenient, because all your meals are pretty much made and set out for you!
For the most part, you can just eat pretty healthy year round with some cheat meals and outside food on occasion.
I teach how to count calories and track properly in this video: