Weight loss without regular exercise?
rachael1805
Posts: 72 Member
I've scoured the site to find a thread on this topic, but will bite the bullet and ask the question...if weight loss is essentially achieved through calorie defecit and is 80% diet and 20% exercise, do I really have to focus on exercise so much? I intend to exercise every day, but easily spend my time doing other things, like post on here, for example 
I know resistance training will help to retain lean muscle under the fat, but will not exercising really be that detrimental? I find it much easier to control my diet and stay in defecit than I am finding the motivation to exercise. I'm really only exercising around twice a week, for half an hour or so- either a 3 to 5 km run on the treadmill or a 30min dvd (like 30DS or similar). Everyone else seems to do SO much exercise each day!
I know resistance training will help to retain lean muscle under the fat, but will not exercising really be that detrimental? I find it much easier to control my diet and stay in defecit than I am finding the motivation to exercise. I'm really only exercising around twice a week, for half an hour or so- either a 3 to 5 km run on the treadmill or a 30min dvd (like 30DS or similar). Everyone else seems to do SO much exercise each day!
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Replies
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The only thing you need for weight loss is a caloric deficit. You do not need to exercise.0
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I am interested in people responses to this as well. Thanks for asking the question.0
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You can sit on your bum all day and still lose weight as long as you eat at a deficit.
But, exercise is healthy physically and mentally, can increase metabolism, gives more wiggle room to your caloric goal and can change the way your body looks regardless of pounds (for example, practicing yoga strengthens my core, giving me the strength to stand taller, giving me a leaner look). It's also does something pretty great for our self esteem...which I'd say contributes to our ability to be successful in this journey.
Eta: exercise IS recommended to help hold on to lean body mass, losing too much muscle during weight loss is an issue (you want to lose fat while hanging on to the lean stuff). It's just not necessary for dropping actual pounds.0 -
Exercise is done for reasons other than weight loss. Here are the benefits of exercise:
1. Increased fitness (strength, flexibility, stability, endurance).
2. Maintaining lean body mass (the portion of your body weight that DOESN'T come from fat) while losing fat.
3. Increasing your calorie goals so that you can safely eat more while maintaining a calorie deficit
4. Overall health for the heart and bones
Honestly if all you care about is seeing the number on the scale go down then frankly (and I hope I'm not insulting anyone by saying this) you're doing it wrong. That is only a small part of the story. Yes, you can achieve that (a reduction of overall body mass, which includes both fat and muscle, as well as bone density if you're not careful) through a calorie deficit alone, but it's not recommended unless you are physically unable to do any form of exercise.0 -
You can sit on your bum all day and still lose weight as long as you eat at a deficit.
But, exercise is healthy physically and mentally, can increase metabolism, gives more wiggle room to your caloric goal and can change the way your body looks regardless of pounds (for example, practicing yoga strengthens my core, giving me the strength to stand taller, giving me a leaner look). It's also does something pretty great for our self esteem...which I'd say contributes to our ability to be successful in this journey.
Great response, thankyou. I know how great I feel after exercise, just losing the battle with motivation to do it more regularly
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I've lost 107lbs without exercise but it's really slowed down for me now, about 4lbs a month, so I've started doing some exercise to help it move at a pace I find more acceptable.
And you know, to tone up too. It's a lot easier to move at 209 than it was at 316 though.
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I don't particularly workout out at the moment due to back/neck issues, a walk here and there, nothing intense and I am losing 1.5 lbs - 2 lbs a week on 1800 calories.
I plan to start a swimming program when my new local pool opens, but that'll be about it. They weight loss is 80% diet and 20% exercise.0 -
As you say, weight loss is 80-90% diet. Plenty of people lose weight just by controlling their diet, although a lot of the threads I have seen on the topic are from people who have over 100 lbs to lose who find exercise extremely painful due to their weight, which doesn't seem to apply to you.
Not that just dieting won't work for you, but exercise will have at least the following benefits:
1. You'll be able to eat more, since you are burning calories exercising, which makes sticking to your diet easier
2. As you mentioned, you could lose muscle mass, which lowers your metabolism, which means you have to eat even less food to keep a calorie deficit
3. Fit > skinny
All that said, explore other options for exercising, find something that interests you. I had a hard time sticking to any exercise routine until I started Starting Strength (weight training), and now I can hardly imagine missing a workout.0 -
Exercise is done for reasons other than weight loss. Here are the benefits of exercise:
1. Increased fitness (strength, flexibility, stability, endurance).
2. Maintaining lean body mass (the portion of your body weight that DOESN'T come from fat) while losing fat.
3. Increasing your calorie goals so that you can safely eat more while maintaining a calorie deficit
4. Overall health for the heart and bones
Honestly if all you care about is seeing the number on the scale go down then frankly (and I hope I'm not insulting anyone by saying this) you're doing it wrong. That is only a small part of the story. Yes, you can achieve that (a reduction of overall body mass, which includes both fat and muscle, as well as bone density if you're not careful) through a calorie deficit alone, but it's not recommended unless you are physically unable to do any form of exercise.
:drinker:0 -
I'm 12Lbs down and have done minimal exercise (the odd walk here and there) youR calories are based on a target you set for example I wanted to drop a pound a week so my goal is 1210 a day, sticking to this and occasionally going over I have still managed to loose, the only thing is you will have no definition as not building muscle mass, I have come to the conclusion I can loose weight without the exercise, but for the toned flat belly muscles I want I will have to start at some point! 0
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I would try to find an exercise I enjoyed more than the one you're doing. There are hundreds of ways to exercise. I personally like hiking and walking in beautiful or interesting areas and could do that all day. Exercise improves my whole quality of life.0
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Exercise is done for reasons other than weight loss. Here are the benefits of exercise:
1. Increased fitness (strength, flexibility, stability, endurance).
2. Maintaining lean body mass (the portion of your body weight that DOESN'T come from fat) while losing fat.
3. Increasing your calorie goals so that you can safely eat more while maintaining a calorie deficit
4. Overall health for the heart and bones
Honestly if all you care about is seeing the number on the scale go down then frankly (and I hope I'm not insulting anyone by saying this) you're doing it wrong. That is only a small part of the story. Yes, you can achieve that (a reduction of overall body mass, which includes both fat and muscle, as well as bone density if you're not careful) through a calorie deficit alone, but it's not recommended unless you are physically unable to do any form of exercise.
I hear you...I suppose, at the commencement of my weight loss journey, scale number, looser clothing, controlling diet through calorie counting, learning about optimum nutrition/modifying recipes is superceding exercising. Was just wondering how detrimental it would be...0 -
I lost 4 stone without exercise once. It didn't stay off though. It is too easy to slip back into old eating habits. I wuld never do it again without exercise!0
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Great response, thankyou. I know how great I feel after exercise, just losing the battle with motivation to do it more regularly
There are sooooooooo many ways to work our bodies, find something you like!!
Also, when I started and exercise was not only painful physically, but also emotionally, it was super difficult to get motivated. My strategy was to tell myself "just 10 minutes" it was an easily achievable goal, the kind that I KNEW I could suck it up long enough to achieve. I found that most of the time, 5 minutes in I'd think, hey, this isn't too bad! And I could keep going for a while no problem...but it also gave me a guilt free way out after 10 minutes if I was feeling just too overwhelmed. The 10 became 15 became 20, and eventually, I didn't need to work so hard to convince myself (usually lol )0 -
You can sit on your bum all day and still lose weight as long as you eat at a deficit.
But, exercise is healthy physically and mentally, can increase metabolism, gives more wiggle room to your caloric goal and can change the way your body looks regardless of pounds (for example, practicing yoga strengthens my core, giving me the strength to stand taller, giving me a leaner look). It's also does something pretty great for our self esteem...which I'd say contributes to our ability to be successful in this journey.
Great response, thankyou. I know how great I feel after exercise, just losing the battle with motivation to do it more regularly
You've been here for over a year and record a 1 kilo loss. That alone should answer your question.0 -
Well I can only speak for myself and I just watching what I eat clearly doesn't work for me alone. I have to have to visit the gym a few times a week!!!:yawn:0
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You don't need to exercise to lose weight. Losing weight it's only about calorie deficit. Gym is for shaping your body.0
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You can sit on your bum all day and still lose weight as long as you eat at a deficit.
But, exercise is healthy physically and mentally, can increase metabolism, gives more wiggle room to your caloric goal and can change the way your body looks regardless of pounds (for example, practicing yoga strengthens my core, giving me the strength to stand taller, giving me a leaner look). It's also does something pretty great for our self esteem...which I'd say contributes to our ability to be successful in this journey.
Great response, thankyou. I know how great I feel after exercise, just losing the battle with motivation to do it more regularly
You've been here for over a year and record a 1 kilo loss. That alone should answer your question.
Yes, I registered on MFP a year ago, quite probably, but have been using it for about a week. I think it just said I have logged for 5 days in a row, which is the only time I have ever logged consistently on MFP. Still learning certainly, not sure how to change my ticker yet, certainly don't need the aggression *now knows why I was so nervous asking the question*0 -
I'm losing about 2.5 pounds a week with very limited exercise, mostly walking... and even that has been hindered by a foot injury I suffered at the end of June that doesn't seem to want to go away. I have several medical issues...spine injury, bone on bone in both knees, so even when I do get to the gym what I can do is limited, but as soon as I get *close* to my goal weight I will push to excercise more so that I can tone up the areas where I lost weight, my friend lost a ton of weight but never worked out and he just had flabby skin leftover from where he used to be fat0
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I think "motivation" is a fuzzy concept. If I waited until I was truly feeling motivated to go to work, um, I'd be in bed right now. If I waited until I was truly motivated to pay my bills, um, I'd be homeless.
Sometimes it's not about waiting for that particular feeling, but making things a habit, tricking yourself into doing it, and getting started on it before you realize what you've done. I love to exercise, love the endorphins, etc. but it is still incredibly hard most days to make myself do it just because I'd rather be doing other things - watching TV, eating Twizzlers, etc. I bribe myself with good music on my IPod, with the thought that it'll only take 30 minutes, that I can watch "Castle" whle I'm on the treadmill, or with the thought of having 90 uninterrupted minutes out of the house and away from my children (that I love dearly but I need my alone time as well).
I just try to take it a day at a time. If I think about it too much, I don't want to do it.
Hang in there! Remember, this is a life long process. You need your body to be healthy, as you'll be using it for the rest of your life. No need to torture yourself with exercise that you hate. Find something you enjoy and stick with it.
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Well I like to workout because it gets my mind off of other things, but I make sure to maintain a deficit anyways (I don't know how accurate the caloric burn is). That is why I do it. And I feel like I've accomplished more when I workout as opposed to when I just eat at a deficit.0
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You don't need to exercise to lose weight, all you need it a calorie deficit but the way I see it :
Diet : Makes you look good wearing clothes
Exercise : You also look good naked (and of course the health benefits)
I reached my goal weight with very little exercise. I still wasn't satisfied when looking at myself in front of the mirror.
Been much much better since I've been lifting 0 -
Exercise is done for reasons other than weight loss. Here are the benefits of exercise:
1. Increased fitness (strength, flexibility, stability, endurance).
2. Maintaining lean body mass (the portion of your body weight that DOESN'T come from fat) while losing fat.
3. Increasing your calorie goals so that you can safely eat more while maintaining a calorie deficit
4. Overall health for the heart and bones
Honestly if all you care about is seeing the number on the scale go down then frankly (and I hope I'm not insulting anyone by saying this) you're doing it wrong. That is only a small part of the story. Yes, you can achieve that (a reduction of overall body mass, which includes both fat and muscle, as well as bone density if you're not careful) through a calorie deficit alone, but it's not recommended unless you are physically unable to do any form of exercise.
Agree 100%, the number on a scale is only one indicator of health and fitness. Having said that not everyone wants to be a bodybuilder or run a marathon; the "exercise" portion of the equation can be pretty much any activity that you enjoy; walking, biking, lifting weights, running, swimming, any number of sports......as long as it gets you moving and raises your heart rate (cardiovascular health) it's all good.0 -
I am no where near a fitness fanatic and I loathe cardio...so I don't do it much. I figure if I make it in to the gym even for 30 min a few days a week then I'm on the right track. I had 3 weeks recently that I didn't go and I spiraled out of control. Gah, I was depressed and bingeing like a mad, fat woman! At first I didn't think too much about it because the majority of my weight loss has been without exercise and only diet. But, I had this annoying little voice in my head that said, "maybe the gym will help"...so I sucked it up and went. I feel so much better emotionally and physically. I love walking out after lifting and feeling strong and knowing that the discomfort I feel is worth it...much better than when I just focus on diet. It's only 30 minutes...I can handle 30 minutes. You can too!0
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You can sit on your bum all day and still lose weight as long as you eat at a deficit.
But, exercise is healthy physically and mentally, can increase metabolism, gives more wiggle room to your caloric goal and can change the way your body looks regardless of pounds (for example, practicing yoga strengthens my core, giving me the strength to stand taller, giving me a leaner look). It's also does something pretty great for our self esteem...which I'd say contributes to our ability to be successful in this journey.
Great response, thankyou. I know how great I feel after exercise, just losing the battle with motivation to do it more regularly
You've been here for over a year and record a 1 kilo loss. That alone should answer your question.
Yes, I registered on MFP a year ago, quite probably, but have been using it for about a week. I think it just said I have logged for 5 days in a row, which is the only time I have ever logged consistently on MFP. Still learning certainly, not sure how to change my ticker yet, certainly don't need the aggression *now knows why I was so nervous asking the question*
Siqiniq - That was a bit harsh!!! Looking at my ticker, you can see I've been a member for 2 years and lost 0 weight!!!
However, I actually got down to my goal weight in a couple of months in 2011 and then, with babies, life etc, the 6 kilos I lost crept back on. Just looking at numbers on a ticker does not give the whole picture.
Rachael, I'm with you. I really struggle with the motivation to exercise. We all have busy lives and mums often, if not always, put ourselves at the bottom of the priority list. By the time washing, shopping, cleaning, working, driving kids around, helping with homework, cooking for a family etc etc etc is done, I honestly just want to sit on the couch for a bit!
I totally admire those people who are able to find the time and the energy to dedicate to exercise, but don't be so quick to judge those of us who are not so gung-ho. We are doing our best - after all, we are taking a step in the right direction by changing our eating habits and reaching out to others for support here.
I'm glad you asked the question, Rachael. I think a lot of people would be interested in this topic, but, like you nervous to ask for fear of backlash. Thank you. 0 -
ever try using the search feature?0
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Sorry... Edited because I repeated my post! It was, indeed, great but probably once is enough.:laugh:0
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ever try using the search feature?
Ever try reading the original post where she says she already did that?
Why are people so nit-picky on this site? Sheesh!0 -
You can sit on your bum all day and still lose weight as long as you eat at a deficit.
But, exercise is healthy physically and mentally, can increase metabolism, gives more wiggle room to your caloric goal and can change the way your body looks regardless of pounds (for example, practicing yoga strengthens my core, giving me the strength to stand taller, giving me a leaner look). It's also does something pretty great for our self esteem...which I'd say contributes to our ability to be successful in this journey.
This! So true. For a while, I concentrated on just watching what I eat. However, since I've been working out regularly, I am losing inches and accelerating my weight loss. My clothes are fitting much better than they did previously at the same weight.0 -
ever try using the search feature?
Ever try reading the original post where she says she already did that?
Why are people so nit-picky on this site? Sheesh!
just found 34 pages of threads dedicated to this topic.0
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