Weight Loss with No Exercising

sapphire1166

With my last foray into weight loss I decided to focus on healthy eating before tackling exercise. After 6 months of healthy eating and 25 lbs lost, I decided to start working out. As with EVERY SINGLE TIME I've decided to start an exercise routine, I was gun-ho for about 2 weeks and then abruptly stopped. I couldn't gather the motivation or drive, even when participating in exercise I didn't particularly hate. Because I stopped working out I felt like a failure, and my downward spiral of eating junk began.

So this time around I'm not even going to think about exercise. I know, I know. Exercise is an important part of a healthy lifestyle. Let's agree on that while still acknowledging that I'm not going to do it anytime soon. How realistic is it to think that I can lose 2 lbs a week with just limiting calories and not starving myself?

Branstin

You don't need to exercise in order to lose weight. If you are using MFP, the Goal Calories allocated do not include exercise. If and when you decide to exercise, add that and eat back some of those exercise calories. Don’t give up on exercises; keep trying different ones until you find some that you enjoy.

gypsy_spirit

Weight loss is about being in a calorie deficit. Training is about health and well being. I am focusing on better health, so losing the weight is a side effect of all the other things I am doing to be healthy (making better food choices, weights, hiking).

My only advice is to make sure that you are eating enough to fuel your body and making sure you meet your macros (protein, carbs, fat).

Mjones23456

Maybe if you think of excercise in a different light you will feel more motivated to try it. Excercise boosts my mood with the flood of endorphins and the inches I loose make the weight I have lost look like a lot more? Something like that works for me but we all have to find our way.
Good luck and congrats on the 25 lbs.

frisco111

I haven't exercised at all in all 8 months of my weight loss. On average I have a loss of 3.5 kg a month, which is 7.7 lbs. 1200 kcal diet and clean eating. No junk food. Its possible, specially if exercise makes you miserable. Good luck on your journey! Stay positive.

earlnabby

If exercise isn't your thing, don't bother if you just won't do it. Try to be more active, though. Walk to the store, park further away from the entrance, take stairs, jump in the pool and play with the kids (if you have any), go with a neighbor when they walk their dog, etc. These are ways to move your muscles more but are not "exercise".

MinnieInMaine

2 pounds per week isn't a realistic goal for you, period. Try for 1 to 1.5

Don't execise to lose weight or burn calories, do it because it's good for your health. No need to be "gung-ho" and push yourself too hard, just get up off your seat and move. Think of those things you enjoy doing and try to do them 2 or 3 times a week. Go for a walk with a friend, take a fun class like Zumba, etc. At the very least, try to be a bit more active in your day-to-day like parking further away, taking the stairs, etc.

malibu927

Think of it this way...calorie deficit=weight loss, exercise=fitness.

The general consensus is with less than 75 pounds to lose, go with a deficit of 1.5 pounds per week. You may lose more the first couple weeks, but then it won't be sustainable as your weight lowers. Later on you'll drop to 1 pound a week, followed by .5 pounds towards the end.

Weightlosstips

Losing 2lbs per week might be achievable but depends on a lot of other factors. Present calorie consumption, basal metabolic rate, etc. When all those things are known then you will be in a better position to determine if 2lbs per week is realistic.
At this point a healthy lifestyle regimen (beter food choices etc) might be more important for you and whatever you lose in the process would be a side benefit. I personally exercise sparingly but I'm very careful about what and how much I eat. Good luck

murphy612

In simple terms diet/nutrition is for weight loss, exercise is for fitness (cardiovascular health, physique, definition). So, technically you don’t have to do any exercise if weight loss is really the only thing you’re concerned with. You just have to do what works for you and what you can stick with. I recommend exercise though, maybe start out slowly and eventually it will become a habit.

llUndecidedll

What I would do is just pick up some new physical daily/weekly activities that wouldn't be considered exercise, but physical activity [in your mind]. I would start going on a stroll here and there, like after dinner, leisure pace. When you go shopping in some places like department stores, super centers, the mall, grocery store, etc. walk around the entire place first once or twice before shopping. This will all help increase your physical activity. When carrying bags in, only carry in one bag at a time [or one item at a time, but who has time for that??? lol]. Buy a stand-up desk for whenever you're on the computer at home or working at home. You know, things like that. You can lose 2 lbs a week without exercising, but I still feel that having a certain amount of physical activity is important.

GatorDeb1

Stop thinking of it as "Exercise."

Meetups:
- Learn Tango
- Go to an outdoors boot camp
- Volunteer to clean up a highway
- Volunteer to build a house
- Volunteer at a soup kitchen.

Contact your local dog shelter and volunteer to walk their dogs.

Gym:
- Zumba
- Kickboxing
- Spinning
- Weight training group classes
- Aqua classes


- Running/walking
- Biking
- Swimming


- Skating
- Dancing
- Gardening

Liftng4Lis

Exercise is not necessary for losing weight, but strength training does help you retain muscle mass while you're losing.

eknapable

Hi there - I've experienced a similar thing. Now I'm trying to watch what I eat while using the myfitnesspal, while focusing on a healthy diet. I'm also using the fitbit and trying to just increase my daily level of activity. I'm starting to feel better and notice I'm stretching more and have more energy for more activity.

Someone commented about making sure one eats enough when they are exercising. This is the science that I was confused about. Previously when I logged in exercise, I hadn't recognized that MFP adjusted my caloric intake, giving me more calories. That didn't make sense -- why eat more when you're trying to lose weight? I thought the exercise was just amping it up. But I kind of understand now that by logging it in, you get more calories to consume and that's really important to stay nourished and keep your body from going into the survival mode.

Brolympus

You can definitely lose 2lbs per week if you are at high enough body fat % right now. 1lbs/week is a lot more realistic for most people though. And it all can be done without the gym.

The main problem with that is when you finally hit that goal weight, your body is going to have no shape, and you are not going to be as healthy as you could be. Muscle fills out your frame. It increases your metabolic rate (thus helping you stay thin). The weight lifting it took to get the muscle greatly increases bone density and immune function. Your heart will be way healthier from the cardio work you have been doing. And most importantly, you will have built the discipline to stay healthy, forever. Discipline is soooooo important.

Without the gym, you will basically be "skinny fat" losing the weight with no exercise. Essentially, my argument in one picture:

http://leangainsguide.com/wp-content/uploads/2012/11/weightsvsnoweights.jpg


So, maybe, for now, just focus on diet. But long run, maybe in a few months when some weight has come off and you have more energy from eating better, start working out again. Don't let your past mistakes get you in a rut, just bust through them, you are totally in control of your life here. Lift 3 times a week, and 30 mins of cardio every day you can spare it.

Best of luck!

SLHysell

With my last foray into weight loss I decided to focus on healthy eating before tackling exercise. After 6 months of healthy eating and 25 lbs lost, I decided to start working out. As with EVERY SINGLE TIME I've decided to start an exercise routine, I was gun-ho for about 2 weeks and then abruptly stopped. I couldn't gather the motivation or drive, even when participating in exercise I didn't particularly hate. Because I stopped working out I felt like a failure, and my downward spiral of eating junk began.

So this time around I'm not even going to think about exercise. I know, I know. Exercise is an important part of a healthy lifestyle. Let's agree on that while still acknowledging that I'm not going to do it anytime soon. How realistic is it to think that I can lose 2 lbs a week with just limiting calories and not starving myself?

I've always had the same problem. Exercise was only a means to an end. Then I started running (jogging). Honestly, it sucked for a long time, but I made a commitment that I would stick to it until I could do a 5k without stopping. Initially, that goal seemed impossible, but after a few months, I was able to do it. And a funny thing happened along the way. My body adjusted and sort of started craving the exercise. Maybe more accurately, my mind did. I think that's the difficult part about exercise. It is NO FUN AT ALL until you get into good enough shape to enjoy it. The key (I think) is to push through the hard part. Once you've done that, it actually becomes something to look forward to each day.

On the other hand, I still have to make myself go to the gym for strength training three days a week. I just don't enjoy it that much, but the results (once you start seeing them) are well worth it.

On another note...toned muscles feel and look better than non toned muscles. I'm currently dieting and exercising at the same time for the first time. My absolute favorite part is watching the muscles gradually start to be visible as the fat starts to melt away.

~~Scott

zenhiker2014

You've gotten a lot of great advice already. I just wanted to add that I like to eat, and my calorie allowance is higher when I exercise, so that's extra motivation for me on top of the health benefits. But you said you knew exercise was good for you, you just don't want to do it. So:

In your OP you asked if it was possible to lose weight without exercise and without starving yourself. I guess it depends on your definition of starve and how fast you want to lose. I think a more modest goal (about a pound per week), with more activity (not hard core exercise, just moving) and choosing foods that are filling without being hi calorie will be the best way for you to not feel deprived as you do this.

violasmith85

Im not exercising either. I had the same issue. Now, when I get down close to my ultimate goal, sure I may reconsider, but for now I'm losing at least 2lbs a week just controlling my diet.

susanaaron75

I'm a yo-yo exerciser. I'll walk 5 miles a day 5 days a week, go to the gym 3-6 times a week and even do some cruches at home here and there. It'll last 2-3 weeks and then BANM! Like hitting a brick wall I'll just come to a screaching halt! I'll go from being active from the second my feet hit the floor in the morning to just blah!!! Sitting in the recliner all day long for 3-4 days. And by the time I snap out of it, I've put on 2 or 3 pounds! BUT I always, always, always manage to stay under my calorie gaol! For me, that seams to be the easy part. Like you, if I could only find an exercise that doesn't feel like such a chore! Guess I'm not much help for you, but maybe you could be of help for me.....if you figure something out, pass it along please. We could all benefit! ; )

Val8less

Congrats on your weight loss!...You are right about eating right for weight loss...the only thing is that even though you lose the weight...you may become "skinny fat"...meaning NO muscle tone....You may weigh less, but you might end up still looking chunky....I've been looking into doing onlly 15minutes of resistant training a week ...IMHO.....I'd rather have that LEAN TONED look and weigh a little more THAN have that flabby look and weigh less...

frisco111

I have no solutions - just an observation. When you get your exercise on - its on! Maybe thats too ambitious and you burn out quickly. Good luck to you !

csuhar

If exercise isn't your thing, don't bother if you just won't do it. Try to be more active, though. Walk to the store, park further away from the entrance, take stairs, jump in the pool and play with the kids (if you have any), go with a neighbor when they walk their dog, etc. These are ways to move your muscles more but are not "exercise".

This is definitely a good point. It is possible to be more active, which will help, without engaging in what we conventionally consider "exercise". And it's also possible that, in the process of just being more active, an individual might discover a form of exercise they enjoy. it doesn't always have to be the things they made us do in gym class.

arditarose

2 pounds per week isn't a realistic goal for you, period. Try for 1 to 1.5

Don't execise to lose weight or burn calories, do it because it's good for your health. No need to be "gung-ho" and push yourself too hard, just get up off your seat and move. Think of those things you enjoy doing and try to do them 2 or 3 times a week. Go for a walk with a friend, take a fun class like Zumba, etc. At the very least, try to be a bit more active in your day-to-day like parking further away, taking the stairs, etc.

Why isn't 2 pounds a week a realistic goal?

aylajane

Think of it as "recess", not exercise Just do anything that is fun for you that doesnt involve eating or sitting. That is really all it takes to start.

ruffnstuff

OP - you asked how realistic is it to just count calories, not starve yourself, and lose 2 lbs a week. Depends on your stats and what you consider "starving" yourself....locked diary so we can't see that part. Absolutely you can lose weight without exercising. BUT, as many others have pointed out, there are so many benefits from just doing a bit of exercise until you feel you can handle more, both physically and emotionally. I happened to start my health intiative the opposite way (on accident). I started working out regularly and in three and a half months of doing some good work in the gym, I basically lost only 4 lbs. At the time I was 250, so I was all "WTF?" I'm working my butt off but it's not coming off. It was then that I realized, duh, maybe I'm still eating too much, so I came to MFP and started logging daily. I continued to work out, upping the anty every few months as I lost weight and could do more. Now I'm lifting heavy 3/4x a week with some cardio thrown in on the off lifting days (and 1-2 rest days a week). And I feel GREAT. I have so much more energy to spend on my kids, I feel better all day long at work, sleep better at night. Also, I'm certain that my body composition has been helped tremendously by the exercise, especially the lifting.

Why am I telling you all of this? Because you have to hear it over and over to understand that it does not have to be all at once. If starting with calorie counting is better for you, than have at it. But know that, realistically, you will have to consume fewer calories to lose the same amount of weight than if you were exercising even just 3 days a week.

You got this, girl. :flowerforyou:

AskTracyAnnK28

With my last foray into weight loss I decided to focus on healthy eating before tackling exercise. After 6 months of healthy eating and 25 lbs lost, I decided to start working out. As with EVERY SINGLE TIME I've decided to start an exercise routine, I was gun-ho for about 2 weeks and then abruptly stopped. I couldn't gather the motivation or drive, even when participating in exercise I didn't particularly hate. Because I stopped working out I felt like a failure, and my downward spiral of eating junk began.

So this time around I'm not even going to think about exercise. I know, I know. Exercise is an important part of a healthy lifestyle. Let's agree on that while still acknowledging that I'm not going to do it anytime soon. How realistic is it to think that I can lose 2 lbs a week with just limiting calories and not starving myself?

I could have written this myself!!! I always start gung-ho by working out every day after work. Then life happens (appointments after work, plans with friends, family things, etc.) and next thing you know the whole thing has gone to poop.

This time I decided to can the exercise idea and use MFP to track my calories. I'm basically just trying to 'move more' and not be a total couch potato after work.

I've lost 16 pounds so far (6 on my own, and an additional 10 since I started MFP) since the end of July so I'm doing OK. It might be hard for you to lose 2 pounds a week, every week. But even 1/2 pound is still a loss

Good luck!!

SeptemberLondon

We've all been there with the struggle of self-defeating vicious cycles. I call this the mind *kitten*. It's shocking how powerful our minds are. I am not even sure there's any such thing as willpower; so much as the right mindset.

I have started trying to change the script that plays on a constant loop in my head. This sounds silly, but when I'm exercising & find myself saying "I can't do this... This sucks, how much longer?..." or anything else negative; I change it to "Wow, look how strong you've gotten" or "You CAN do this - you ARE ALREADY DOING THIS". It's been pretty powerful. I look forward to going to the gym now. These days I think "Yes! I GET to work out today!" instead of "I have to work out today". There's a vast difference.

I wish we could pinpoint what flips the switch & makes us change our mindsets. It's different for every one of us. But we all get it.

With that said, you absolutely CAN lose weight without exercising! I say don't pressure (see my other term above, which I won't repeat) yourself to work out if it's not for you right now. Be proud that you're making other positive changes & say nice, appreciative things to yourself. Talk to yourself in the encouraging manner you would a friend, or your child.

You may find that you feel so good about making progress that you want to change something else down the road. You may decide that you want to set the example of an active lifestyle for your daughter or that you just want to be healthier & more fit so you're around longer for her or you can spend more quality, active time with her. These are the types of things that can change your thinking.

Don't be your own worst enemy. You're already kickin' *kitten*, so keep it up! :flowerforyou:

lthames0810

If you read enough on the forums you might come to the conclusion that not exercising (or not drinking water or not eating your vegetables) are sins that will send you straight to whatever level of hell there is for failed dieters.

As with many other things there is a trade-off for every decision you make about your approach to weight loss. If you chose not to exercise, then you will have to restrict calories more than you otherwise would have to. If exercising is loathsome to you then the easier path to your goal is probably to just restrict your food intake. If "starving" yourself is awful, then the easier path may be getting a little exercise.

I also don't like most exercise (especially that dreadful weight lifting) but I end up getting quite a bit just as a happy consequence of other things I like to do. Just don't call it exercise. Call it gossiping with friends while riding bikes. Call it walking in the neighborhood to listen to the song birds. Call it going to the beach. Anything but the e-word.

baldmitch

Stop thinking of exercise as optional. It's not, Might as well commit to it, schedule it, and don't allow yourself to break the schedule. It's not optional.

Brushing your teeth isn't optional. Putting on deodorant isn't optional. I can guess lunch isn't optional. So, walking becomes that 45 minute thing you do at night, every night. Or riding that bike. Or that exercise video.

Find some people to do it all with, and use these people as accountability partners.. If you ain't exercising, you owe them an explanation why, and maybe your excuses won't meet their standards. And get to care what they think.

Exercise isn't the only way to lose weight. You can eat at a caloric deficit without exercising, but you're going to be eating like a rabbit. BUT exercise will help you get/remain/appear healthy as you lose weight and after you lose weight. It's going to help you lose weight faster. It's going to help you enjoy more activities and increase your stamina for all life throws at you.

You can also get gastric bypass or lap band or some other stupid surgery for what really appears like not a lot of weight loss needed. Or, you can do yourself a favor and step up to the challenges life and your past habits and your past unwillingness to exercise has given you,

chaos416

I'm 53 and have only 'enjoyed' exercise for one brief time in my 20's for maybe a year and a half. I'm naturally sedentary and my favorite pasttime has always revolved around reading. That has turned into an online addiction. I've only been on this site for a week, but I've logged faithfully so far and am hoping to lose a significant portion of 20 pounds before I really consider adding exercise. I understand about the benefits of exercise and did have some lovely muscle back then (in my 20's), but for right now, here's to the diddly squats as I get my calories/macros right for a while.

...and yeah, I'm one of those who thinks "I've been dieting for HOURS, why am I not thin yet?"

Accepting friends that can identify with those things...send a message with f/r please.

NikonPal

I know exactly what you are talking about. I had / have a ton of weight to lose and trying to tackle both eating and exercising has always been a problem. I knew once I got to the last 40-50 I needed to lose that exercise (if only walking and lifting low weights) would be unavoidable.

I have a couple health issues besides obesity and will be taking it slow. My exercise focus will be on discipline / consistency...not how fast or far I walk etc.

I started tracking calories with a different app on 12/1/13 and only recently transferred all my meal / weight data to My Fitness Pal (I found it had a deeper food database). I must say I have NEVER been more faithful to a weight loss program. I have logged every meal I have eaten since 12/1/13 with the exception of being on vacation when I might eat a bit more (but I still didn't go crazy). I eat whatever I want but do not exceed my daily calorie target. My target is low, so that forces me to make wise choices most of the time.

Now it's time to walk, as I have reached a point where I always knew it would not be an option. But also believe (for me) this was the way to do it.