We all know that exercise is the key to most weight loss plans because it helps you to burn calories, which results in more pounds lost.

But what if you cannot exercise for an extended period of time because of medical reasons? What if you hate exercise? How can you still lose weight? There are plenty of ways to lose weight without exercise.

Start by keeping that dreaded food journal. Yes, it can feel tedious, but it works. Studies have shown that people who keep a regular food diary lost more than twice as much weight compared to those that did not record their food intake while dieting. To lose a pound of fat you need to lose 3,500 calories. Try using some of the diet software online to simplify your recording. Talk to your dietitian to aid you in choosing the right caloric balance for you.

Try adding, not subtracting foods from your meal plan. Add in your favourite fruits like cherries, grapes and pineapples, and vegetables into your lunch and dinner. But remember to keep an eye on the overall calories.

Eat whole grains. Skip the processed foods. Whole grains such as brown rice, oats and barley help to fill you up with fewer calories. When we eat processed foods it can take forever to fill us up. That’s why a bag of chips leaves you hungry after eating the entire bag.

Keep an eye on that special dress/slacks that you would like to wear again. Hang it up so you can see it every day. Choose an item that is just a bit too tight so that you reach the reward in a short amount of time. Then pull out last year’s favourite for your next attainable goal.

Cut back on sugar and boost your water intake. Drinking a glass of water before a meal can help you watch what you eat. Replace sodas, juice and high calorie coffee drinks with naturally sugar-free flavoured water, herbal teas, or just plain water. Try and drink at least one litre per day. Work to increase it from there.

Eat smaller portions by using smaller plates, bowls and cups. A small portion served on a large plate can leave you craving more. A smaller plate gives the visual sign that you already have more. We love eating our desserts at home with small spoons. It allows us to take our time and savour our dessert.

Keeping weight off generally gets easier over time with discipline. Stay focused and B-Active For Life.

• Betty Doyling is a certified fitness trainer and figure competitor with more than eight years of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife