Losing Weight without Exercise

penrbrown

I'm curious to hear from those who have lost weight despite not having an exercise routine.

I intend to walk a bit but for the most part exercise and I just do not agree. I am constantly hurting myself and/or burn out (I work 6 - 12 hour shifts a week AND have health issues) easy. So instead of exercise I will be incorporating a leisurely walk for as long as I can everyday but nothing near actual proper exercise.

I know I can lose weight using this method (so long as I'm VERY careful with intake) but it takes longer and isn't as easy.

Anyway. I could use some motivation from those of you who have lost without exercise!

PS: Not interested in hearing from those who want to tell me exercise will make me feel better - no. It won't. I've tried it, it only made me burn out EVEN MORE to the point where I couldn't even get through my work day. It was bad. Very, very bad. So now that I know my limits I know exercise isn't an option (and after quite the epic physical crash I will add. ).

kk_stephens

It is all about calorie deficit. Yes, yiou can drop the weight without exercise, just by eating less, but enough to keep you body going (no less than 1200 calories a day).

I am here for you regardless of the path you choose for your journey.

penrbrown

It is all about calorie deficit. Yes, yiou can drop the weight without exercise, just by eating less, but enough to keep you body going (no less than 1200 calories a day).

I am here for you regardless of the path you choose for your journey.

Thank you. I am currently on a 1300 cal a day diet and I am having trouble meeting that because I do love eating but I know it can be done! So long as I have the determination to do it.

MaryBachert

I have lost weight without doing exercise, but it just takes a bit longer. I agree that you have to take in about 1200 calories in order to lose weight. Walking is good, and I too can empathize with you on the exercise.

vypeters

Walking IS exercise. Do it consistently.

I do a variety of things now, but I started out just walking.

Silverstar46

Honestly, I don't exercise near what I should. But I continue to lose weight and some say "You won't lose weight as fast". but I call bull-*kitten* because I've been losing 2lbs a week just as MFP said I would by staying in my calorie goals.

I exercise maybe twice a week for 30 minutes, sometimes an hour if I'm feeling especially ambitious.

There are workout routines that offer 15/20 minute workouts so you can keep toned as you lose weight.

But as long as you are MOVING more than you were before - I think that is the first step. perhaps as the weight comes off you will find you have more energy and enthusiasm for exercise. until then, literally DON'T sweat it!

Reckabek

Hi, i lost 95 lbs not excersising hardly at all. Maybe a mild bikeride every now and then. Just low fat, small portions, eat several times a day, and lots of water. It can be done, add walking and thats even better! U can do it!

nixirain

It can be done. The first time I lost weight I lost 60-70lbs with no exercise. I couldnt maintain because I love food and now I have decided to exercise.

If you dont want to exercise I would recommend to lose very slowly. That way you dont have to cut as many calories and it isnt such a struggle to find your happy medium with calorie intake once you reach your goal. That was my biggest struggle.

kaetra

I think walking is great exercise. That's pretty much all I did in the beginning, walking 15-30 minutes or so. Whatever I felt like, whenever I felt like doing it.

But now that winter is here I'm pretty much hunkered down. I am looking forward to spring so I can start walking regularly again!

lewandt

I know someone who lost almost 200 lbs by just watching what she ate and walking. She started going around the block once a day then upped to two blocks, then 3 blocks, etc. I don't think she ever did any other exercises besides walking.

ryansgram

I dont do much excercise and i lost weight. Just watch what you eat, try to get as many steps in as you can, and you will see results. Good Luck

LuckyLeprechaun

my first 50 was accomplished with only calorie deficit and walking. Not very much walking either, about 20 minutes a day, 5 days a week.

I started working out so I can eat more! :bigsmile:

beckylawrence70

I'm sure you could but you won't have any muscle tone or definition.

Werglum

I lost 11.6kg (25.5lbs) without doing exercise - I had an almost 3 year old and a new baby and struggled to fit it in so I didn't do any (unless you count housework etc). I actually find that, for me, I see bigger losses without exercise. I have been exercising for the last month and have only lost 1.9kg (4 and a bit pounds) but I have toned up heaps! It can be done, they say it is 80% food and 20%exercise anyway. Who knows, you might eventually feel like exercising anyway! I know I did :happy: for me it was too overwhelming to have to worry about food and exercise, so I just worried about food and any exercise was a bonus.

Mochi915

I know how you feel about getting too tired to workout. On those days that I don't, all I do is watch my calorie intake.

penrbrown

Thanks guys! I am aware that this method will only take off fat and not tone or define anything but honestly I don't really care. When my health issues are sorted and I can manage the proper exercise thing again then I will be happy to get back to the gym but for now I just want to lose weight and I'm not willing to wait until I feel better.

loseweightjames

Yes, you can lose weight by eating less, I have done it.

But it's easier to run 3 miles and burn 500 calories then it is to eat 500 less calories a day

at least it is to me.

I also lose weight much faster if I exercise

I don't like that, I wish I could simply eat less and lose 1 lbs a week, but 1 lbs is what, about 3,500 calories? About 500 calories a day? I can't cut that much out of my diet, so I must run.

Love2HikeMT

Sorry, but it is absolutely impossible to lose weight without exercise. Exercise is what keeps your body in shape ~ and, by 'shape' I mean 'fitness', not looking like a model. Your heart is a muscle. It needs to be exercised to keep in shape. If you hate to exercise, I would recommend starting with just walking. Live in cold country? Go to a mall and start walking. Start with short walks. After a week, increase the walk by another block or another section of the mall. After another week, increase by another block, etc.
Once you get started, and once you only focus on each weekly increase, you will start to enjoy the time ~ it's personal time ~ time to be with yourself ~ time to think over problems ~ time to reflect on blessings. So, please, find time to exercise. Call it anything else ~ call it "my personal time" ~ call it "my time to get healthy" ~ whatever, just do it.

ushkii

I have told people, you can't exercise yourself thin. It is more about the intake and intake seem to be a psychological issue. You have to have a reason to restrict your intake many have had a turning point where they are sick of being overweight. A doctor visit, not fitting in a plane, remarks by someone… there are many reasons, find yours and hope it is the one to keep you here. Exercise is great and helps a lot but you can do it by just walking (secret: walking is exercise, don’t say this too loudly) . Log your food truthfully and see what you are eating, start making changes, slowly. Start walking slowly. Good luck and you are in a good place here.

Le_Joy

I like exercise, but sometimes life gets in the way. As long as my net is between 1200 and 1460 regardless of if it is from simply only eating that much or by exercising some calories away I lose weight. BUT I have found for me it is harder to maintain in the long run if you don't do ANY exercise at all.

pumalama

Thanks guys! I am aware that this method will only take off fat and not tone or define anything but honestly I don't really care. When my health issues are sorted and I can manage the proper exercise thing again then I will be happy to get back to the gym but for now I just want to lose weight and I'm not willing to wait until I feel better.

well said!

ka_bateman

I hardly ever exercise and have lost almost 30lbs. I walk every once in a while for fun, but making healthy choices and staying within your calorie limit should be enough.

Asharee011

I found it hard to get in extra exercise since I'm a full-time student. But I walk everyday to class, around town or just around my dorm and that's seemed like enough for me. I also eat less than I used to...which is around 1200 to 1400 calories and yes I allow one cheat day during the week, usually on Saturdays when my friends and I go out. So far I've lost 7 pounds!

scott1080

most of my weightloss was without much exersize simply eating very clean and around 1200 calories a day and i would walk about 30 to 40 mins before work. but im not near as dedicated to the strict diet i was on. but if you can set your mind right to just eating very clean you can. unfortunitly i have to train for the military fitness so i do exersize a lot more now than i did before.

NatalieWiley

They say food is 80% of the weight loss calculation!

stephanie_nelson79

I also have severe health issues and can not work out.. I have lost total (meaning since I started losing weight, before I found MFP) 103 pounds.. I do take short brisk walks on weeks that I do not feel horrible.. but simply eating smaller portions, and eating healthy food has worked for me. Walking DOES feel so good, but I totally understand the health thing.. I am with you there 100%..
Keep on keeping on, and you will get there!!

jenifer7teen

http://www.livestrong.com/article/547494-diet-vs-exercise-for-long-term-health/

^this article is short and to the point.

if you care about your long term health (the health of your heart especially considering that heart disease is the leading killer) than you better start finding a way to move your body!!!

if you only care about losing weight than of course you can still lose it by cutting calories. The problem is there is a limit to how many calories you can cut before suffering nutrient deficiencies... exercising can speed this up. Also, increased fitness will improve mood and decrease emotional eating. Finally, increased muscle tone will increase your BMR.

There has to be a way you can take AT LEAST work up to a brisk 30 minute walk at least 3-4x a week..... Lift a few weights for 5-10 minutes a day during commercial breaks if you watch t v! Come on-- you can do it!!! NO change is easy until you make it a habit. And everyone has an excuse to not make changes that they KNOW are healthy for them. You don't have to be an athlete, but you can take simple steps that will make you live longer and some sort of exercise has to be a part of the equation...

silkii_locks

Well I'm really happy to see this thread. I've been having trouble trying to get all my exercise in. I have bad knees, a bad back and an old achilles tendon injury, so sometimes even walking is torture. And since I can't afford a gym membership right now my only option is walking a few minutes a day when I feel good enough. I've been losing so I know I must be doing something right.

silkii_locks

http://www.livestrong.com/article/547494-diet-vs-exercise-for-long-term-health/

^this article is short and to the point.

if you care about your long term health (the health of your heart especially considering that heart disease is the leading killer) than you better start finding a way to move your body!!!

if you only care about losing weight than of course you can still lose it by cutting calories. The problem is there is a limit to how many calories you can cut before suffering nutrient deficiencies... exercising can speed this up. Also, increased fitness will improve mood and decrease emotional eating. Finally, increased muscle tone will increase your BMR. There has to be a way you can take AT LEAST a brisk 30 minute walk at least 3-4x a week..... !

I understand what you're saying but we have no idea what her exact health issues are. I know for me, even walking can be excrutiating. I have issues witth 3 major componets of my body that are used for movement and stability, my knees, back and achilles tendon. If you've never felt that kind of pain, you just can't really relate.

penrbrown

Lots of great responses. You guys are fantastic!

Walking I can do (most days) and I will do. I just have to be careful so I don't crash again so that means not pushing when I've reached my limit. Thankfully I've figured out where that limit is. I guess because I was a runner and gym bunny (every day, five days a week) I feel like walking just isn't enough... but I guess it is something right?

silkii_locks - your post especially struck me. People who haven't gone through what you go through can't understand but some of us can at least empathize. I wish you the best of luck in your weight loss journey! Whether you're exercising or not.

Edited to Add; I am very thankful that at the very least I CAN walk and it is a relatively pain free experience. It's good to hear from others who are suffering so much more. It gives me far less reason to feel sorry for myself.

sylvuz323

When I started my weight loss journey my exercise was very minimal simply walking. I was consistent with watching my food intake but not with walking. Very early on I also had a sciatic nerve pain that made it difficult to even walk without tears. I've always felt that when you are larger/heavier the weight comes off even with the smallest of changes. So its perfectly acceptable to start with small changes, plus once you see weight coming off it will help motivate you to want to do more. Plus being lighter means you move a bit more easier.