My Doctor says I need to lose weight to help with my back pain. Where do I start?

It is possible to lose weight without exercise through diet and lifestyle changes. While physical activity is an important part of a healthy lifestyle, there are times physical limitations can pose significant challenges to regular exercise.

Without exercise, weight loss is primarily dependent on what you eat and calorie intake. Ultimately, you will need a calorie deficit in which you are consuming less calories than you are burning daily. For gradual sustainable weight loss, aim for a deficit between 500-1000 calories per day. There are many food journals and apps available online for free that can help make tracking calories simple.

Next you want focus on nutrition, meaning the types of calories you are consuming. It is important in a calorie deficit to ensure you are eating foods that will provide energy and make you feel better. You will want to minimize processed foods high in added sugar and unhealthy fats with empty calories as these food will use up your caloric allotment for the day without providing you with the energy and nutrition you need.

Other strategies that can be useful without counting calories is portion control. Pay attention to how much you typically eat and choose smaller portions. It may be helpful to use smaller plates and bowels to help control your portions. Eating slower and taking your time during meals with also give your body time to signal the feeling of fullness with less food intake. PLAN PLAN PLAN. It can be hard to make healthier choices when you are busy, tired and hungry so plan ahead. Create a weekly meal plan. Meal prep healthy protein and veggie options at the beginning of the week. Try to avoid eating out as it is easier to manage your calorie and portion intake when you know exactly what ingredients are in your food. Ensure you are staying hydrated as often dehydration can be mistaken for hunger.

Keep in mind, that increased stress and lack of sleep can contribute to weight gain and inhibit weight loss by disrupting hormones related to hunger and appetite. Consider stress management techniques including deep breathing and yoga.

If you follow these strategies discussed above and still find it difficult to lose weight, you may want to consult with a registered dietitian or weight loss specialist.