How to lose weight
sflano1271
Posts: 121 Member
Hi, just wondering how do I lose weight without exercise or working out? I weigh 95kg and want to get down to 65-70kg im 5foot 9 inches in height and im 28 years old male.
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Replies
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Eat fewer calories than you burn.
MFP will give you a calorie goal.
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Put your stats in MFP, set your weight loss goal to a reasonable amount (doesn't have to be 2 lbs per week) and eat that much.
It's easier with some exercise as you get to eat more.3 -
You definitely don't need to work out to lose weight. Just set your MFP goal to "Sedentary", choose how much weight you want to lose (1lbs a week is good for most), and consume the amount of calories it tell you to.
Accurately tracking your intake with a digital food scale is key.2 -
In your other thread you said you were lifting 4x per week? What are your goals? If you want to maintain muscle (as per your other threads) then I would keep up with the training.5
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I started off by logging everything as accurately as I could (buying a food scale really helped here) without making any changes to my diet. I also used the calculators here and elsewhere on the web to estimate my maintenance calories. Then I sat down, plunked my data into a spreadsheet, and decided where I could start making changes to reduce my calories about 20% below maintenance. It took a good couple of months of trial and error, but once I got a hang of it, it's really just become a matter of choices and living my life in a way that's sustainable. For me that means still going out even though it slows my rate of loss, but that's okay. I lost maybe 20-25 lbs before I started seriously exercising, and even now I usually eat back most of what I burn exercising. Honestly, you just have to be patient. There are no quick fixes, no tricks, no rules except to eat fewer calories than you burn.1
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OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?6
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Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
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sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
Assuming you entered your info correctly, this means MFP estimates that 1,500 will be a deficit for you. No exercise necessary.1 -
janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
Assuming you entered your info correctly, this means MFP estimates that 1,500 will be a deficit for you. No exercise necessary.
Yes it says not very active0 -
What's holding you back from exercising? Even just walking will help.
And if it's giving you 1500, you have probably picked too aggressive a weight loss rate and bottomed out the number.1 -
Tacklewasher wrote: »What's holding you back from exercising? Even just walking will help.
And if it's giving you 1500, you have probably picked too aggressive a weight loss rate and bottomed out the number.
I want to lose weight fast plus I dont like walking.0 -
sflano1271 wrote: »janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
Assuming you entered your info correctly, this means MFP estimates that 1,500 will be a deficit for you. No exercise necessary.
Yes it says not very active
Yes, but I think your goal may be too aggressive. 1 kg a week when you're starting at 95 kg is pretty high. That's why you now have the lower calorie goal possible for a man, 1,500. I recommend you choose a more reasonable goal.1 -
sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
I believe you've asked this a couple of times today.
If you don't want to exercise, you have to eat less. MFP will tell you how much. MFP, MFP, MFP. That's the answer. Fill out your profile, do what is says, be patient.3 -
janejellyroll wrote: »sflano1271 wrote: »janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
Assuming you entered your info correctly, this means MFP estimates that 1,500 will be a deficit for you. No exercise necessary.
Yes it says not very active
Yes, but I think your goal may be too aggressive. 1 kg a week when you're starting at 95 kg is pretty high. That's why you now have the lower calorie goal possible for a man, 1,500. I recommend you choose a more reasonable goal.
Ok so what is reasonable to lose0 -
sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
2 -
sflano1271 wrote: »janejellyroll wrote: »sflano1271 wrote: »janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
Assuming you entered your info correctly, this means MFP estimates that 1,500 will be a deficit for you. No exercise necessary.
Yes it says not very active
Yes, but I think your goal may be too aggressive. 1 kg a week when you're starting at 95 kg is pretty high. That's why you now have the lower calorie goal possible for a man, 1,500. I recommend you choose a more reasonable goal.
Ok so what is reasonable to lose
I don't know what the options are when you're set to kg (I'm set to pounds on my account), but I'm assuming you have options that are less than 1 kg per week? Choose one of those.0 -
Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs0 -
sflano1271 wrote: »Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs
I am aware...and that tranlates to over 2 lbs per week...too aggresive for your goals.
Edited to add: Aim for 1/2 kg per week.
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sflano1271 wrote: »Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs
So when you set your goals, you have options that are less than 1 kg a week, correct?0 -
sflano1271 wrote: »Tacklewasher wrote: »What's holding you back from exercising? Even just walking will help.
And if it's giving you 1500, you have probably picked too aggressive a weight loss rate and bottomed out the number.
I want to lose weight fast plus I dont like walking.
The danger of your approach is that you just end up a smaller version of the current you.
Prepare to be disappointed when you find you don't have the body of an athlete underneath your excess fat.4 -
janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs
So when you set your goals, you have options that are less than 1 kg a week, correct?
Yes there is 0.75kg and 0.05kg0 -
sflano1271 wrote: »Tacklewasher wrote: »What's holding you back from exercising? Even just walking will help.
And if it's giving you 1500, you have probably picked too aggressive a weight loss rate and bottomed out the number.
I want to lose weight fast plus I dont like walking.
The danger of your approach is that you just end up a smaller version of the current you.
Prepare to be disappointed when you find you don't have the body of an athlete underneath your excess fat.
Ha sure I dont need to look like an athlete I have small muscles under my fat2 -
sflano1271 wrote: »Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs
1 pound = 0.45 kg
1.5 pounds = 0.68 kg0 -
sflano1271 wrote: »janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs
So when you set your goals, you have options that are less than 1 kg a week, correct?
Yes there is 0.75kg and 0.05kg
.05 or .5? If it is actually .5, I would go with that.1 -
janejellyroll wrote: »sflano1271 wrote: »janejellyroll wrote: »sflano1271 wrote: »Marilyn0924 wrote: »sflano1271 wrote: »Marilyn0924 wrote: »OP, you've asked this in various threads over the last month. Is there something you are having specific difficulty with?
I just decided to quit the gym I just need to lose weight instead without exercise or working out. I set in my goals on mfp to lose 1kg per week and it gave me 1500 calories per day to eat to lose weight.
For the amount you want to lose, you've probably set your goal too aggresively. Aim for 1 - 1.5 lb loss per week max. If not working out at the gym, you can still go for walks.
Its not in ibs its in kgs
So when you set your goals, you have options that are less than 1 kg a week, correct?
Yes there is 0.75kg and 0.05kg
.05 or .5? If it is actually .5, I would go with that.
0.5kg0 -
Let me preface this by saying that exercise is not necessary to lose a significant amount of weight.
However, it does wonders for your physical health in general and it would be remiss to neglect an opportunity to get your heart pumping and stronger muscles.
It doesn't need to be a lot, but if you had the opportunity to exercise, even if it was only for 20 minutes, it would be better than none at all.
This thread absolutely screams maximum level laziness. It's the equivalent to trying to start a business, and not willing to put in any hours, and then come crying and begging for help when you don't make any money. Or expecting not to study for any exams and then whining when you fail the course.
If you're going to commit to a goal, at the very least put in a minimal amount of effort to see it gets achieved. If you can't get off your rump and jog on the spot (or whatever other form of exercise you like to do, my preferred type is jumping rope) for 20 minutes throughout the course of the day (that's right, it doesn't even need to be all at once), then you really are just setting yourself up for failure straight from the getgo.
Not trying to be a *kitten*, just being realistic. Want to achieve a goal? Show that you want it.13 -
RecognitionT wrote: »Let me preface this by saying that exercise is not necessary to lose a significant amount of weight.
However, it does wonders for your physical health in general and it would be remiss to neglect an opportunity to get your heart pumping and stronger muscles.
It doesn't need to be a lot, but if you had the opportunity to exercise, even if it was only for 20 minutes, it would be better than none at all.
This thread absolutely screams maximum level laziness. It's the equivalent to trying to start a business, and not willing to put in any hours, and then come crying and begging for help when you don't make any money. Or expecting not to study for any exams and then whining when you fail the course.
If you're going to commit to a goal, at the very least put in a minimal amount of effort to see it gets achieved. If you can't get off your rump and jog on the spot (or whatever other form of exercise you like to do, my preferred type is jumping rope) for 20 minutes throughout the course of the day (that's right, it doesn't even need to be all at once), then you really are just setting yourself up for failure straight from the getgo.
Not trying to be a *kitten*, just being realistic. Want to achieve a goal? Show that you want it.
I could go for a walk somedays when I feel like it there is a 15-20minute walk around my block0 -
RecognitionT wrote: »Let me preface this by saying that exercise is not necessary to lose a significant amount of weight.
However, it does wonders for your physical health in general and it would be remiss to neglect an opportunity to get your heart pumping and stronger muscles.
It doesn't need to be a lot, but if you had the opportunity to exercise, even if it was only for 20 minutes, it would be better than none at all.
This thread absolutely screams maximum level laziness. It's the equivalent to trying to start a business, and not willing to put in any hours, and then come crying and begging for help when you don't make any money. Or expecting not to study for any exams and then whining when you fail the course.
If you're going to commit to a goal, at the very least put in a minimal amount of effort to see it gets achieved. If you can't get off your rump and jog on the spot (or whatever other form of exercise you like to do, my preferred type is jumping rope) for 20 minutes throughout the course of the day (that's right, it doesn't even need to be all at once), then you really are just setting yourself up for failure straight from the getgo.
Not trying to be a *kitten*, just being realistic. Want to achieve a goal? Show that you want it.
I mean, some people just want to be thinner. Let's not make it into a big moral issue or personal failing.
Someone who is consistently logging and meeting a calorie goal to get to a certain goal weight is showing that they want it. They're taking the steps to achieve it. There is no inherent virtue in exercise. It's of value to you and to me, but this doesn't make us better people than those who value different things.12 -
sflano1271 wrote: »Tacklewasher wrote: »What's holding you back from exercising? Even just walking will help.
And if it's giving you 1500, you have probably picked too aggressive a weight loss rate and bottomed out the number.
I want to lose weight fast plus I dont like walking.
Losing weight fast isn't always a good thing, plus exercise doesn't necessarily just have to be walking. It could be cleaning the house or something simple like that. There are certain cardio exercises that I don't like doing so I don't do them. I find alternatives.
But like others have said, a calorie deficit is basically the biggest thing you need but without exercise 2lb is far too unreasonable.2 -
janejellyroll wrote: »RecognitionT wrote: »Let me preface this by saying that exercise is not necessary to lose a significant amount of weight.
However, it does wonders for your physical health in general and it would be remiss to neglect an opportunity to get your heart pumping and stronger muscles.
It doesn't need to be a lot, but if you had the opportunity to exercise, even if it was only for 20 minutes, it would be better than none at all.
This thread absolutely screams maximum level laziness. It's the equivalent to trying to start a business, and not willing to put in any hours, and then come crying and begging for help when you don't make any money. Or expecting not to study for any exams and then whining when you fail the course.
If you're going to commit to a goal, at the very least put in a minimal amount of effort to see it gets achieved. If you can't get off your rump and jog on the spot (or whatever other form of exercise you like to do, my preferred type is jumping rope) for 20 minutes throughout the course of the day (that's right, it doesn't even need to be all at once), then you really are just setting yourself up for failure straight from the getgo.
Not trying to be a *kitten*, just being realistic. Want to achieve a goal? Show that you want it.
I mean, some people just want to be thinner. Let's not make it into a big moral issue or personal failing.
Someone who is consistently logging and meeting a calorie goal to get to a certain goal weight is showing that they want it. They're taking the steps to achieve it. There is no inherent virtue in exercise. It's of value to you and to me, but this doesn't make us better people than those who value different things.
The thing is, in this context, the lazy solution is exercise. Losing weight by tracking alone is much harder.6
This discussion has been closed.
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