Can I lose weight by dieting alone?

wise_wind

Hi guys

Can I lose weight by dieting alone? (like 20kg). Without doing any exercise.

evileen99

yes. Exercise gives you more calories to eat, but is not necessary to create a deficit.

diannethegeek

Yes

jessiferrrb

yes. the most important thing for weight loss is a calorie deficit. plug your stats into MFP, set a reasonable goal and follow the calorie recommendations the site gives you. log consistently and accurately (using a food scale is the best and double check which database entries you're using), eat a balance of nutritionally dense foods and make room for the foods you like the most. read the stickies at the top of the forum for more detailed advice and check out this thread http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

good luck!

sjp_511

Yes. Weight loss comes from consuming less calories than you burn. And in many cases, consuming less calories is the easiest way to lose weight.

But exercise has many benefits beyond weight loss/control that should not be overlooked. I highly recommend incorporating exercise (cardio & strength) for the plethora of fitness benefits.

wise_wind

Ok thanks for your replies

Momepro

You can, and many people do. It's alsocery possible that as you feel bettee from the weight loss, you might feel up to adding some exercises in here and there.

jessef593

What else is there to losing weight?

Sambo_fitness

You can lose weight by just dieting alone, however, if you are not exercising, a percentage of the weight loss will also be muscle loss.

Francl27

In theory, yes. In practice, it would have been impossible for me. Just too little food and I'd be hungry and unsatisfied... and forget maintaining the loss.

Duck_Puddle

In theory, yes. Weight loss relies on consuming fewer calories than you burn. You don’t need to exercise to do that. You just need to eat less.

But if you’re like me and you’re shorter, smaller, older and not active (aside from exercise), your calorie allowance may be quite meager and difficult to sustain. A bit of activity (even a short walk) can boost your calorie allowance enough to make it much more do-able.

ToriOtsuki

I lost 41 lbs with no ADDITIONAL exercise. I do move around a lot, even though movement can be very painful currently. I started on a 1400 calorie diet with 40% carbs, 30% fat and 30% protein. But after 40lbs and a change in metabolism, that diet quit working for me and I became less mobile due to pain. (My hip needs to be replaced badly.) For me, the calorie deficit needed to lose weight without exercise became impossibly low to maintain without cheating. I have carb addiction issues that played upon the amount of carbs allowed which weakened my ability to resist. I have recently started on a keto diet to help with the carb and plateau issues but am very new so can not suggest whether it works or not.

ladyhusker39

Yes you can.

However, I've discovered from experience that I need to exercise to keep me focused on my calorie intake, if that makes sense. In other words, when I'm active I find it so much easier to stay in my calorie deficit. It seems a bit psychological. I think maybe it helps my mood and I tend to not want to comfort snack nearly as much.

strongwouldbenice

ladyhusker39 wrote: »

Yes you can.

However, I've discovered from experience that I need to exercise to keep me focused on my calorie intake, if that makes sense. In other words, when I'm active I find it so much easier to stay in my calorie deficit. It seems a bit psychological. I think maybe it helps my mood and I tend to not want to comfort snack nearly as much.

Me exactly. When I'm just eating well, I lose steam. When I'm just going to the gym and not watching my food, I lose steam. when I'm doing both, I feel strong and put together and it makes it a lot easier to keep going, or find the motivation to continue on after one 'bad' day.

RuNaRoUnDaFiEld

You can, all you need to do is eat less calories than you burn.

For health reasons though any thing you can do is beneficial.

Even just an extra 10 minutes walking each day or some chair exercises.

Meganthedogmom

Yes, and to be honest, I lose weight more easily when I'm not exercising. I get hungrier and eat more when I lift or run a lot.

sjp_511

strongwouldbenice wrote: »

ladyhusker39 wrote: »

Yes you can.

However, I've discovered from experience that I need to exercise to keep me focused on my calorie intake, if that makes sense. In other words, when I'm active I find it so much easier to stay in my calorie deficit. It seems a bit psychological. I think maybe it helps my mood and I tend to not want to comfort snack nearly as much.

Me exactly. When I'm just eating well, I lose steam. When I'm just going to the gym and not watching my food, I lose steam. when I'm doing both, I feel strong and put together and it makes it a lot easier to keep going, or find the motivation to continue on after one 'bad' day.

Same here.

wise_wind

Sambo_fitness wrote: »

You can lose weight by just dieting alone, however, if you are not exercising, a percentage of the weight loss will also be muscle loss.

Is it okay if I exercise only once or twice in a week? Because I work long hours during weekdays and can't commit to exercise in the weekdays.

wise_wind

Thanks for your replies guys

Archcurl

wise_wind wrote: »

Sambo_fitness wrote: »

You can lose weight by just dieting alone, however, if you are not exercising, a percentage of the weight loss will also be muscle loss.

Is it okay if I exercise only once or twice in a week? Because I work long hours during weekdays and can't commit to exercise in the weekdays.

Yes. Everything is better than nothing tbh. However I would recomand going on a walk everyday. To me, getting a dog was the best thing I could do for my weight loss journey. I’m not saying you should get a dog, but I am saying you should try get in a bit more “sneaky” exercise. That can actually help a lot. Meaning you take the stairs and then go on an elevator. Instead of snacking more during a work break, walk around a bit to fill up your water bottle. Easy things that can be done but that do help a lot.

amusedmonkey

Yes you can, but you may either need to lose very slowly or accept not having a good amount of calories to eat which can make you hungry. If you don't want to exercise, I highly recommend increasing your NEAT (non-exercise activity) like @Archcurl mentioned to get at least a few calories extra. You don't have to do everything at once, just introduce a subtle change to your activity every now and then. Here is a thread for ideas:
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss

wise_wind

Thanks for your replies guys

CaliMomTeach

Yes, you definitely can. I did. It was easier for me to start exercising more regularly after I lost some of the weight. I think it's healthier to exercise,but I always am hungrier when I exercise so I eat more. To just lose weight quickly (about 50 pounds over about 7-8 months), eating at a deficit worked for me. I used to think you could lose weight by adding exercise. For me, it was all about calorie control. Having said that, I feel much better physically and emotionally when I get regular exercise. I sleep better and just feel better overall.