Calorie Deficit - No Exercise

lesscat

I used to exercise a lot (cycled to work etc.) but I've had an injury, and now can't do much at all. Hopefully this isn't permanent, but I've put on about a stone, and I'm miserable.

I know that a calorie deficit is enough to lose weight, and I don't HAVE to train, but I'd love to hear this from people that have lost weight (and inches) without exercising.

(I can walk and stuff, I'm not totally inactive, I'm just not hitting the gym like I used to!)

katiesmom_99

I've been at it for 6 weeks and lost 8 pounds so far. Outside of work and daily activities at home, I don't exercise at all. It IS possible!

MindfulDecision

Hey Less - I live a completely sedentary lifestyle (in a wheelchair) and lost 95 pounds with CICO/calorie deficit (see full story here https://community.myfitnesspal.com/en/discussion/10674309/mfp-weight-goal-achieved-95-pounds-gone-wheelchair-user/p1).

With a calorie deficit, you do not have to exercise at all.

RelCanonical

I'm down 50 pounds so far - the most I do is walking, usually 30 minute walks during lunch a few days a week. Sometimes it can be annoying because I'm also 5'1'' so my calories are pretty low, but I recognize that I don't need to eat as much as others.

lesscat

MindfulDecision wrote: »

Hey Less - I live a completely sedentary lifestyle (in a wheelchair) and lost 95 pounds with CICO/calorie deficit (see full story here https://community.myfitnesspal.com/en/discussion/10674309/mfp-weight-goal-achieved-95-pounds-gone-wheelchair-user/p1).

With a calorie deficit, you do not have to exercise at all.

Wow. This has made me feel both hopeful, and utterly ashamed of myself at the same time!

Thank you SO much, this is just what I needed, how dare I use my inability to get to the gym five times a week as an excuse as to why I can't lose weight - I've bookmarked your link, and intend to read it whenever I need to.

BuddhaBunnyFTW

Vegan diet, no processed foods, little to no exercise, 7 lbs in one month, super happy, feeling great!

EnriqueShockwave1911

Hello,

I eat junk food all the time, drink diet soda everyday and I don't workout. Over the past year I went from 250lbs to 175lbs (75lbs lost.) Just maintain a calorie deficit and you can *basically* eat anything you want. I'd wish you luck but you don't need it, just track everything and keep a deficit.

dhiammarath

I'm almost 100lbs lost and the majority of that has been through just walking and getting steps and moderating what I eat. So it can be done! I *used* to go to the gym a lot and lift weights and stuff, but then I had a medical issue and took a year or so off. When I got back to it, I decided whatever I did, it was going to have to be sustainable / enjoyable for me. (Going to the gym is not my jam so I know I won't be able to sustain it forever).

So I take walks, and hike on the weekends. I got a pool last summer and started swimming (nothing exercised focus: just fun swimming). And it's worked: I know I can keep it up, I know that what I'm doing is something I can do over the long haul and I've kept it up.

Good luck to you!

Kathryn247

I lost my first 25 pounds with no extra exercise (beyond the usual short dog walks) eating a variety of food, including processed food, sugar, fat, everything. Calorie deficit, baby!

LyndaBSS

I don't exercise. Started here a little over a month ago. Lost 7.5 inches and 10 pounds in the first 30 days. It can be done.

grinning_chick

On target for 36-40 lbs total drop in 4 months. No idea about inches as don't bother with. Have I lost them? Yep. I absolutely am I am having to go through clothes I mothballed on my way up, on my way back down.

Zero intentional exercise 99.5% of the time beyond walking required to walk between vehicle and some errand place of business, around in circles in a contract job location (typically under 2K sq ft), or in the grocery store, lol.

I have never done gyms. Not even when I had access to free ones on the regular. I haven't ran since 2012.

The inactivity will change once I hit somewhere in the 170-180 lbs. range. So, sometime in August/September time frame. But until then? Complete slug. I wanted to avoid another chronic foot/leg use injury due to obesity and so far, so good (knock on wood).

Have I lost lean muscle mass? Sure. Enough to be concerned? No. I make it a point to keep protein intake at 75-100 grams/day as much as possible and fats at least 30% of calories consumed.

Wendyanneroberts

Also lost 50lb and now just within the healthy weight
range. Through tracking my diet, as my physical disablity (along with other health issues) means I can't "exercise".

All that is needed is a calorie deficit. Tracking calories has not only helped me to lose the weight, but find MY average calorie burn to finally balance intake & successfully maintain.

therealislandgirl

This is the first time in my life I have ever tracked calories for weightloss! And I too have injuries that are preventing me from exercising at this time. I was desperate to lose weight to help alleviate the stress off of my injured back and knee and was led to try MFP and it’s really working!! Keep it up all of you who are physically limited, we can do this!!! 😊👍🏽

BibuSpagnol

You will manage to lose weight with a calorie deficit only.

From my point of view, exercise is really good for weight loss as well, but I think it's far more important for the change in mentality.

May I ask you what injury you have? I will soon be operating my ACL (Cruciate) and I am refrained from performing physical activities which requires my legs for about 1 month. In the time being, I will only do dumbbell exercises for my upper body at home.

This way, my metabolism will not be put to rest for sure.

Malimalai

I walk my dogs everyday for 30-40 minutes.I count my calories and macros and I try to eat mainly whole foods .I cut out all sugary foods.I lost 22 lb so far and my BMI is 22.6 now.I want to be slim and have a healthy life style for life.'' You are what you eat ''. 🚶🏽‍♀️🚶🏽‍♂️🐩🐕🥑🥦🍗🥩🥗🐟🦐🦑

SteroidalLolita

I don’t purposefully exercise often. Every now and again I’ll get on a lifting kick and do that four days a week and then remember I don’t have to do that to lose. I’m down 66 pounds just by counting calories. And I have a desk job, so I’m always sitting at work.

tinkerbellang83

I've lost weight when I have exercised, I've lost weight when I haven't it really is purely down to calorie control.

That said, exercise is good for health and even though you've had an injury, there may well be exercises you can do, albeit not necessarily in the gym, depending on what the injury is and of course checking with your doctor first.

For example when I had a back injury I started with some yoga and low impact cardio workouts at home, then as the pain was lower I started doing some strength training, with some moves modified to avoid exacerbating my injury.

Swimming is another good one if you need something low impact, again obviously this will depend on what the injury is.

sytchequeen

calorie deficit is enough. When I started to lose weight it was following a big gain after being hospitalized with a back injury. The majority of my loss has been done with minimal activity in the first year due to that injury.

carold

I lost 20 lbs within 3 months with CICO and mostly low carb ( about 100/day) I can't exercise because of back injury and my walking is limited to very short distances. I plan to lose another 8 pounds over the next few months.
I am on 1200 cals/day, 5'4"and 133lbs

IremiaRe

I am a firm believer in exercise - it works FOR ME - but, I do know that you can't out exercise a bad diet... so - go for it. Once your injury is resolved, you will be able to get back to it, but you won't immediately puff up if you stop to heal. Work the diet, always. Exercise when and how you can.

ConH12

I lost nearly 50 of my 60 lbs without exercise by measuring all of my servings and being very mindful of saying very low in my calories.

cwolfman13

lesscat wrote: »

I used to exercise a lot (cycled to work etc.) but I've had an injury, and now can't do much at all. Hopefully this isn't permanent, but I've put on about a stone, and I'm miserable.

I know that a calorie deficit is enough to lose weight, and I don't HAVE to train, but I'd love to hear this from people that have lost weight (and inches) without exercising.

(I can walk and stuff, I'm not totally inactive, I'm just not hitting the gym like I used to!)

I lost a good 20 Lbs before I started exercising. When I started exercising, the best part was that I could eat more and accomplish the same thing. Without exercise I was eating around 2000 calories to lose a pound per week...with exercise I could eat around 2300-2500 depending on the day...but yeah, exercise isn't a requirement to lose weight...you just have to eat less than you otherwise could with exercise.

haliebroyles91

I have lost 38 pounds in the last 4 months by doing calorie deficit. I absolutely hate doing any type of exercise besides walking. I have a job that requires me to walk a decent amount of the time. So I consider that to be my main exercise for the day. I do eat a Vegitarian diet which helps me stay under my calories.

Annieloujackson

I have only been walking for exercise, and using mfp trying to tweak the calories. I have lost about 7 lbs in the last couple of months. I'm also nursing, hormonal and stressed most of the time, so I think the weight loss is slower. I'm just happy it's finally going DOWN consistently!

mittencat77

Five years ago I was always at the gym, or pool, or spin, always intense exercise and then I had an injury that left me unable to do anything for 3 years. I thought I would gain tonnes of weight, especially as I am only 4’11 but I actually managed it by doing long walks (45-90 mins) a day. Walking is underrated. If you do it regularly, a decent pace and for long enough, it is more effective then you would imagine. When I stopped I started gaining weight. If you can walk, you can probably keep yourself in decent shape until you are better.

RelCanonical

mittencat77 wrote: »

Five years ago I was always at the gym, or pool, or spin, always intense exercise and then I had an injury that left me unable to do anything for 3 years. I thought I would gain tonnes of weight, especially as I am only 4’11 but I actually managed it by doing long walks (45-90 mins) a day. Walking is underrated. If you do it regularly, a decent pace and for long enough, it is more effective then you would imagine. When I stopped I started gaining weight. If you can walk, you can probably keep yourself in decent shape until you are better.

Nice long walks are amazing. It really helps me to just get through any mental hurdles and just leave them behind. Great for physical and mental health.

J72FIT

mittencat77 wrote: »

Walking is underrated. If you do it regularly, a decent pace and for long enough, it is more effective then you would imagine.

Most definitely...