Weight loss with no exercise?

mskinner1091

I just wanted to ask anyone who has successfully lost weight without exercising. If so, how much did you lose & how long did it take? I obviously know it's important to exercise & that it helps a lot with weight loss I just hate to do it & was just curious how well it went for other people.

doremient

I've been losing weight with primarily just a diet change, no additional exercise. I'm sure working out would speed up the weight loss, but I believe diet is key. I've lost approximately 60 pounds primarily with diet change. This was over a course of 3 years, however active losing weight was about 6 months. I would lose weight and then give up, but would maintain.

SandyBVTN

I lost 18lbs last summer/early fall with just calorie control. For a lot of reasons, I think exercise would have been beneficial too but for me it's best to make one major change at a time and I felt food was more important.

SteveMFP123

I haven't exercised in months and I'm currently 56lbs down. I steadily lose around 2 - 3lbs a week just by eating eating the calories MFP tells me to for 2lbs/week and staying within my macros. If you're really honest with what you eat and weigh everything you can definitely lose weight without exercise.

530roman

You'll read this a lot here, but you will lose weight as long as you are in a calorie deficit. Exercise adds so many more benefits other than just losing weight. Try some new things and start slow. Finding and exercise you enjoy might be easier than you think. You'd be surprised!

fmpro

I've lost 120lbs over the last 2.5 years primarily by eating at a calorie deficit.

joseccastaneda

Mainly diet with little exercise due to hip injury. I started in April of 2014 and have dropped 126 lbs.

999tigger

You need to do quite a lot of exercise to lose weight by virtue of it.
As they all said its no problem just using the diet to lose weight, but imo exercise really helps plus it has other benefits that are just as important as what you might weigh.

What you might consider is just moving more generally or an activity which involves soemthing you like i.e dancing, swimming etc. thats good exercise, even though it might not feel like it.

Exercise can give you
Healthier heart
better moods.
More strength.
Less out of breath.
better shape and tone.

aelphabawest

I think - and this is pure conjecture - that exercise, even mild exercise like walking every day, will help you maintain your weight loss better. When I lost 50 lbs back 2008, I kept it off for five years - maintaining without tracking and just continuing to work exercise into my life. And continuing to eat out and travel and drink, etc. It wasn't until life got in the way of a regular exercise routine, and I moved out of a city where I was walking everywhere, that I started to gain weight again (only a couple of pounds, but enough to get me back to tracking).

Now, you could maintain at the decreased caloric intake easily enough. But personally, I'd rather have the extra glass of wine or the brownie in my life.

ILiftHeavyAcrylics

I initially lost weight with no exercise-- about 40 lbs. I don't recommend it personally, because when I got to my goal weight I was pretty unhappy with how I looked. I've spent the 2 years since then trying to build back the muscle that I lost.

Honojane

Exercising is very hard for me because of joint pain. I have no trouble losing weight without doing any as long as I keep my portion sizes in line with my sedentary lifestyle. I wish I could exercise more though as the benefits outweigh the bother.

AmigaMaria001

I lost all my weight without any organized type of exercise. It took me 11 months to lose 60lbs

slucki01

I think weight loss is 80% diet and 20% exercise.

ILiftHeavyAcrylics

Honojane wrote: »

Exercising is very hard for me because of joint pain. I have no trouble losing weight without doing any as long as I keep my portion sizes in line with my sedentary lifestyle. I wish I could exercise more though as the benefits outweigh the bother.

It might be worth it to see a PT if you can. Mine helped me tremendously with exercising in a way that doesn't bother my many health issues.

lovematthewchristopher

I have lost a total of 33 pounds since Sept/14, i try and do a bit of exercise, but i had a knee injury, that prevents me from doing alot of different exercises. I have pain on a regular basis.I try and keep active, but its not always possible,with the pain. Most of the weight was lost with just watching what i eat.

Montemuscle1970

A calorie deficit will force your body to pull the missing calories from body fat. One pound of fat contains about 3500 calories. Most diets recommend a calorie deficit of no more than 500 calories a day. So 7 x 500 = 3500 calories. So at that rate its about a pound of fat per week.

The most important thing to do when dieting is to find a sustainable plan for yourself. Use the built in calorie calculator in the MFP app to find your specific calorie requirements, then you can tinker with the numbers to find what works for you. If you diet too hard or too fast, you tend to rebound because its too extreme for your body. Plus being in a calorie deficit can affect your mood if its deep. Find what your daily calorie expenditure is approx. and reduce it by 10-15% and just sit back and relax, and before you know it fat weight is disappearing! Hope that helps!

aelphabawest

Montemuscle1970 wrote: »

The most important thing to do when dieting is to find a sustainable plan for yourself.

^^^ This. Although I would add that you're not "dieting." You're making a lifestyle change. Otherwise, the moment you stop "dieting" it's going to all come back on.

qstneverything

Yeah, you can do it. Once upon a time I lost 20 kilos (44 pounds) just from mostly diet, I did some exercise to begin with but gave up on the gym and only had a short walk to/from school each day.

However, I wasn't toned at all, and felt unhappy with how I looked. It may or may not be why I gained it all back plus some, but I look at photos at myself from back then and although I can see areas I've gained, my arms and tummy still look the same anyway because I was flabby from no muscle tone whatsoever.

I hate exercise too, and I'm tired a lot and don't have time. However, if you incorporate a weights routine in your regime 3x a week, it'll be well worth it. I do Stronglifts (amongst other things) and it only takes about 30-45 minutes each work out. You get heaps of rest time too, so it doesn't feel like exercise at all.

mskinner1091

Thanks everyone for your replies! I've been doing well with my calorie deficit. I'm just so anxious to hurry up & lose weight so I guess I'll try & incorporate exercise. Blah! Lol. Congrats to everyone who has mentioned their weight loss! I was 193lbs, 5'7", 24 years old. I'm down to 179 now but can't wait to finally reach my goal!! Thanks!!

elisa123gal

any combination will work. It is what you can do and want to do. I have lost all my weight before not exercising.. and did so easily. At other times i exercise because I want to eat more..and it makes me firm and fit.
I've heard all the experts say…weight loss is more diet ..not so much exercise.. As many people overeat -- thinking their exercise has them covered.

CObluegrass

I'm recovering from surgery and not able to do much physically right now, and I'm hoping to still lose. but exercise does help me get rid of cravings and I just naturally want to eat less afterwards. I feel like feeding my body vegetables and lean protein rather than chips and beer.

if you dread the thought of exercise, how about just try to be more active? can't hurt, right? crank up some tunes when you vacuum and shake that thang. go bowling...if that sounds fun to you. or roller skating. or for a walk in the park/woods/mountains. go out dancing and offer to be the designated driver so you aren't tempted by the high calorie drinks. Bring the groceries inside in two trips instead of one. You don't have to get on a machine or go to a gym to be burning calories.

stagemaniac

And for me to lose, I need that exercise component, it's a 50/50 split. Watching my calories and tracking was doing very little. Added cardio in, suddenly I am losing. It was very different when I was younger, I could lose without a lot of effort. Now that I hit 40, different story. Every person is different, I would find something you love doing. A dance class, playing ball, walking a dog, there are many ways to exercise without it feeling like exercise!

walkonfire5

Why do you see exercise, as a dirty word. Dont think of it like that go for walk bike ride walk the dog buy a dog go for a walk along the beach join a new hobby get a trampoline take up self defense classes. Doesnt mean you have to be stuck in a gym on a treadmill getting bored its all about being more active get out enjoy the fresh air and do something go play mini golf. Go bowling go to a ice rink ect

goldfishgoo

SandyBVTN wrote: »

I lost 18lbs last summer/early fall with just calorie control. For a lot of reasons, I think exercise would have been beneficial too but for me it's best to make one major change at a time and I felt food was more important.

I'm not exercising as I really should. I am at the very beginning. I use the fitbit one and with it I've been just trying to up my steps. It is not a fast "I have to make those steps and exceed every day" kind of thing. I've 'been there done that' and eventually I lose steam and quit. So this time I'm paying attention to what I do normally and gradually adjust to what I know I can maintain. So far, so good. The same goes for eating. If I dive in head first with a tight routine, it just won't work. I eat a serving size (according to package) of that item I choose. I check it over and ask myself: "was it worth it? " Sometimes the answer is "no". Sometimes it is: "yes". Again, so far it is helping.
I'm trying to drink more water and my goal is to give up soda. I hate hate hate water! Sorry, but I really do. That is the hardest thing. I've often heard to add lemon. Nah...only if sugar is added too. Bad habit. So I skip that add flavor thing. It would not work at all for me.

rachelchase40

I would love to start exercising more but just being on a pound per week calorie deficit and not adding any more exercise (occasionally my fiance and I go on walks, etc) i have lost 27.2 in about 5 months (I want to lose 60 lbs total). I would say it is pretty good progress and I am really happy with it.

lizde217

80% diet, 20% physical activity, 100% mental!!! I have lost 43 lbs since August 2014, mostly by changing my diet alone. I have a long way to go, but 1 lb and 1 day at a time...you'll get there!

ssanford77

I lost my first 50 lbs without exercise. It took me about 5 or 6 months to do that. After that I hit a wall, I couldn't drop anymore. I had to start exercising at that point. I hated exercising too but I found after losing that weight exercise wasn't as bad as it had been. Just stay committed to your diet change and you should see results but keep in mind that as you get closer to your goal you may need to make further changes in order to tone. You can do it!

astrose00

My sister lost almost 40lbs in 3.5 months without exercising. She was recovering from a broken foot and is doing nutrisystem. It can be done. I exercise (a lot) but I also love to do it. I don't anticipate weight loss from cardio or weight training. But in the <4 months I have been at it, I lost almost 50lbs and I feel in shape, strong and energetic. I'm still in the low 190s but wear a womens size 12 (US). I have seen people 40lbs lighter than me (or more) in a size 12. The higher the muscle-to-fat ratio, the leaner you will look and the faster will be your metabolism, all others things being equal. It's a win-win.

I understand everyone can't or doesn't enjoy exercise. So to each his own. My sister is working out now and I have to say that I am noticing she is smaller. She does body and free weight strength training and cardio for now. I remember walking with her in the mall and she was breathing hard after a flight of stairs (I remember those day - oh, about 4 months ago???). Not fun.

astrose00

Montemuscle1970 wrote: »

A calorie deficit will force your body to pull the missing calories from body fat. One pound of fat contains about 3500 calories. Most diets recommend a calorie deficit of no more than 500 calories a day. So 7 x 500 = 3500 calories. So at that rate its about a pound of fat per week.

The most important thing to do when dieting is to find a sustainable plan for yourself. Use the built in calorie calculator in the MFP app to find your specific calorie requirements, then you can tinker with the numbers to find what works for you. If you diet too hard or too fast, you tend to rebound because its too extreme for your body. Plus being in a calorie deficit can affect your mood if its deep. Find what your daily calorie expenditure is approx. and reduce it by 10-15% and just sit back and relax, and before you know it fat weight is disappearing! Hope that helps!

I mostly agree. One point to note is that our bodies will use our stored fat AND muscle for energy while a caloric deficit. It would be great if it only burned fat but it doesn't. That's why a lot of people get that "skinny fat" look when they lose weight; they are smaller, weigh less but have very little muscle and look soft, flabby and have slower metabolisms. That's why many feel it's so important to do strength training when you are trying to lose FAT. It's virtually impossible to gain muscle while in a caloric deficit but strength training and upping proteins in your diet can help maintain the muscle you have. So your bodyfat% will decrease as you lose weight (mostly fat, hopefully) because your lean body mass is not decreasing (as much). Just my two cents!

tulips_and_tea

mskinner1091 wrote: »

Thanks everyone for your replies! I've been doing well with my calorie deficit. I'm just so anxious to hurry up & lose weight so I guess I'll try & incorporate exercise. Blah! Lol. Congrats to everyone who has mentioned their weight loss! I was 193lbs, 5'7", 24 years old. I'm down to 179 now but can't wait to finally reach my goal!! Thanks!!

Is it cardio that you dislike? Because, yes, that can be boring and monotonous. You don't have to go all crazy, but start either lifting weights or doing body-weight only exercises. Just a couple every day. Try not to rest in between sets. It will elevate your heart rate a bit and you'll start to see results.

MaxPower0102

Keeping carbs at 80g a day will get the body burning fat. This is my daily goal anyway, but when I get Achilles tendinitis flare-ups that keep me from being very mobile, it is even more important to stick to this.