What Is the Fastest Way to Lose Weight Without Exercising?

The fastest way to lose weight without exercise is to reduce your calorie intake to below your basal metabolic rate. Following a reduced-calorie diet and making healthy food choices will shed pounds quickly. It is best to consult a doctor or registered nutritionist before you start a low-calorie diet.

Basal Metabolism Rate

• You can only lose weight if your total calorie intake is less than your total calorie expenditure. In other words, you must eat fewer calories than you burn. So before you consult a nutritionist or plan a low-calorie diet, first find out what your basal metabolic rate (BMR) is. See the resource section below to find a website about calculating BMR on the Internet.

  Once you know your BMR, you can choose a reduced-calorie diet. Don't fall for diet scams and promotional "special ingredients" that promise five to ten pounds lost in a few days. At best, they will not work and at worst can be hazardous to your health. Investigate reputable diet plans and nutritionists who have written books and successfully demonstrated their claims.

Counting Calories

• A reasonable low-calorie diet will allow you to eat between 1,500 and 1,800 calories daily. Remember that your goal is to consume fewer calories than you burn, but also to stay healthy. Although for weight control it does not matter when you eat, it is healthier to eat at least three meals a day, each averaging from 500 to 600 calories. Some people feel more satisfied eating six small meals, but of course the portions are much smaller. It is never a good idea to save up all your calories for one meal, because you need nutrients and vitamins throughout the day, not just in one sitting.

  Soon you will be a pro at counting and estimating calories, but at first you will need to read labels carefully, or use an online calorie counter. Portion sizes make a big difference, and you will be able to eat more by avoiding added fats and oils, which are very calorie dense. Fruits and vegetables are naturally low in calories and high in fiber. Fiber will help fill you and give you a satisfied feeling. Compare calories and fat levels in different cuts of meat and chicken. You may be surprised to see that some cuts of beef are actually lower in calories than poultry.

Weighing In

• A food scale will help you to weigh foods that are not labeled, and there are brands that have a calorie database that you can program. That option is useful if you want to eat only 50 calories of an apple, or 200 calories of pasta. Of course, with practice and time, you will become adept at knowing calorie content.

  It is also a good idea to weigh yourself regularly. Some people prefer to weigh themselves once a week, say every Wednesday morning. Others prefer every morning to see the day-to-day changes. Weigh yourself in the morning before breakfast and always use the same scale. Don't let minor setbacks or apparent lack of results upset you, since there are natural variations in every body. Determination is the key to losing that extra weight!