How to Lose Weight Without Exercise
The most common misconception about achieving your best physical health is the primary importance of fitness. While personal fitness (your strength, flexibility, muscular endurance, and cardio endurance) is important, your overall personal health relies heavily on your nutritional choices. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt or maintain the healthy body/life you want. Specifically, the nutritional deficit or inflammation from this shortfall will affect your ability to get in shape, live to 100, or reduce injury.
If you’re interested in weight loss or optimal physical health, read Dr. Fuhrman’s book Eat to Live. It helps you understand your body and its needs.
In the meantime, though, follow this simple diet plan. It is based on Dr. Fuhrman's philosophy, my research, and the weight loss success of my personal training clients over the last 10 years. Please keep in mind that you will still follow this plan even if your only focus is losing body fat. The only difference is the caloric amount.
SIMPLE PLATE RATIO
Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (You may want to save the "The Simple Plate" photo at the bottom of this post on your phone for a quick reference):
· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.
ADD THIS TO YOUR DIET
Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:
· If you need fiber, eat beans or dark leafy greens instead of grains like bread, rice and pasta.
· If you need calcium, eat dark leafy greens and nuts instead of cheese, milk, and butter.
· If you need antioxidants, eat grapes and various berries instead of drinking a glass of wine.
· If you need protein, eat beans, nuts, seeds, lean meat, eggs, and fish instead of high fat cuts of animal and dairy.
SUBTRACT THIS FROM YOUR DIET (SUBTRACTION LIST)
Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.
· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
INTEGRATING CHANGE
Record your consumption everyday and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:
· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day
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Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:
· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations
As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1 and you can redefine your new boundaries in Month 2!
Check out the recipes in the back of Dr. Fuhrman's book or take a look at some of my favorite, quick recipes:
- The Best Fish Nachos for Weight Loss!
- Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetable
- The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
- Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Bean
- Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoe
- New Weight Loss Salad
- Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Sla
- Weight Loss Recipe: Kena's Kale Smoothi
- Weight Loss Recipe: Island Mahi with Roasted Kale Chip
- Vera Cruz Fish and Brussels Sprouts Weight Loss Dinne
- 15 Minute Weight Loss Dinner from Trader Joe
Disclaimer:
Please consult your doctor before starting any nutritional plan or following any dietary advice....and never listen to a personal trainer who recommends supplements.
DENVER PERSONAL TRAINING STUDIO
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), Highlands (80202, 80211, 80212), and Capitol Hill (80203, 80218). Michael also offers experiences with a personal trainer in Cheesman Park (80218, 80206), Jefferson Park (80211), and Sloan's Lake (80204, 80212).
