Weight loss only by diet/calories control?

heybales

While it may seem like you could avg 500 cal deficit everyday by exercising a good 3500 cal's a week and therefore the same 1lb weight loss, the fact is the majority of that cal burn is going to be carbs, unless you walk slow and long, in which case I'd argue that is just more daily activity really.

Anyway, ones would find they don't really lose 1lb a week the numbers would seem to indicate.

Because, of that 500 cal burn, 350 is probably carbs. Your next day's eating will put those carbs right back again.
150 cal's was probably fat.

Good story, bro.

Unfortunately its not accurate at all, but......ya, good story.

Which part isn't accurate - that through merely breathing you burn a ratio of carbs and fat for energy, and as level of intensity goes up you are burning more carbs than fat, until finally reaching anaerobic state where you are burning carbs only?
That's not accurate?

Or you don't agree with my ratio choice there of a calorie burn during exercise?
I already said walking was more like daily activity in that it's mainly fat burning, and then moved on to this pretend workout that burns 500 calories.
I merely selected 70% carb burn as the top of the aerobic zone would probably cause for most folks, except trained athletes.
And actually, for the total workout, it really takes about 30 min for the body to slip into that better fat burning ratio, it's actually higher carb burn for 30 min.

Or you don't agree that your next few meals will restore those glucose stores that you used up?
Shoot, 500 cal will be mainly supplied by liver before muscle glucose stores are used, well, depending on exercising in fasted state or just eating high carb or such.
Don't agree that you can replenish those stores?

Or you don't agree that even if the math says you'll lose 1lb of fat a week by burning 500 daily more than you take in, that's not really what you would see?

heybales

I'm not sure you can argue against exercise as means of weight loss by suggesting that there's a significant difference in the type of exercise and how it relates to type of calories burned, and then go on to say that the exercise will increase weight due to water retention, etc. On one hand you're saying fat loss (by extension fat gain) would be significant, and on the other hand, you're suggesting that water gain (or loss for that matter) is also significant.

So should I ignore the scale or not?

Are we going to change the terms of the conversation specifically to fat loss and body composition? If that's the case, are you saying that exercising would result in a slower fat loss than just dieting alone? I've seen other posts where people suggest that the body composition changes that happen through only diet (perhaps even high protein diets) is less preferable to those composition changes that include exercise.

You can lose weight with exercise, just slower, and depending on where you are in journey, you could see no scale movement but lose plenty of inches for some time.

I was speaking specifically to the idea of losing weight, merely weight. And adding water weight prevents that. And while not true weight one should be concerned with, people are.

But in the long run it is better, as you mentioned, retaining muscle by exercising. But you usually only lose that muscle if too aggressive a deficit. Eat sensibly in the first place, not a problem.

It's just too many think exercise is only way to lose weight, where really it leads to situations of no weight lost, but fat still can be, and body does get better. But too many are focused on weight.

momof2osaurus

I lost 90 lbs on Nutrisystem a few years ago without exercise. It's possible to lose it, but I don't know if it's possible to maintain it.

deedlit90

I lost about 50lbs with no exercise by counting calories, and have managed to keep the bulk of that weight off for 5 years now. But I am sooooooo fed up with it! I keep putting about 10lbs back on, then being strict with myself (keeping to only about 1200 calories a day which is impossible for me at the weekends!) and getting them off again. I find doing this is fine for a shirt period, then I get really hungry and end up eating loads which is not healthy.

So I am now properly starting exercise. I did the whole of the 30 Day Shred in Feb and could fit into my ‘skinny’ jeans, even though I was about 6lbs heavier than the last time I had put them on! I am not perfect at exercise and I am re-doing the 30DS (as didn’t do much exercise for the last 2 months) and about to start doing C25k because I have realised that it’s inches I want to lose, not weight. I can’t believe how much I can eat and still be getting thinner.

Not to mention the fact I am getting much healthier, feeling stronger, feeling much happier! So yes, it’s possible just to diet and lose weight, but in my opinion it’s too restrictive, boring, and won’t help you get healthy!

caraiselite

i lost 40 pounds once i cut out carbs, just eating healthy veggies and protein (around 900 cals a day). i was at target weight, but still looked flabby. would have needed exercise to look good still!

Amellej

I think it is possible to lose weight with out dieting, I have lost 10lbs so far in 3 weeks just counting calories, I have 69lbs to lose which feels like a life time away!

snowbike

People who used diet alone will lose around 30% muscle.
Those who use cardio and diet will lose around 22% muscle.

Those who diet, do cardio and resistance work will lose only 3% of muscle.

http://www.ncbi.nlm.nih.gov/pubmed/10487375

The real problem is you will be thin and weak and struggle to keep at maintenance. If you do put the weight back on the fat will return much faster than the muscle (if at all) so you can very quickly end up back at the same size, but much weaker.

umer76

The thing is, its not that I am very lazy (only true to some extent) but I had posted this question because I have pain in my Achilles tendons (both feet). I cannot do extra walk or jogging. I am taking pain killers for nearly a year. Doctors here have not recommended me even to the physio therapy yet. This is why I am stuck. It is quite painful if I dont take medicine. Is it possible to do only upper body workouts as an alternative? How do you warm up if you dont jog or use treadmills?

heybales

People who used diet alone will lose around 30% muscle.
Those who use cardio and diet will lose around 22% muscle.

Those who diet, do cardio and resistance work will lose only 3% of muscle.

http://www.ncbi.nlm.nih.gov/pubmed/10487375

The real problem is you will be thin and weak and struggle to keep at maintenance. If you do put the weight back on the fat will return much faster than the muscle (if at all) so you can very quickly end up back at the same size, but much weaker.

Totally depends on the deficit.
Find a study where they didn't drop to 800 cal, or 1200, or 1500 off TDEE, or other extreme deficit compared to previous eating level or TDEE, and you'll find where they don't burn off the muscle they use everyday.
Most studies is on extreme deficits, not many on reasonable ones with slow weight loss - but they don't show the muscle loss these others do.

Of course, if you are overweight, likely the only muscle you have with any strength is the muscle you use everyday anyway, so kinda moot point. You are really continuing to use that muscle everyday then.

But a lot of obese people, even with 50% BF, can have a current LBM too great for their goal weight, and I mean goal weight that is realistic. 230 lb woman for instance with 50% BF, not unheard of at all, has LBM of 115 lbs. Well, if reasonable goal weight of 140 lbs for her height was obtained with that LBM, she'd be at 18% BF, which is probably not realistic at all, besides being in the wrong places anyway.

Who needs big huge calves carrying around an extra 90 lbs for instance, when you no longer have that weight to carry. So what if you burn it off.

heybales

The thing is, its not that I am very lazy (only true to some extent) but I had posted this question because I have pain in my Achilles tendons (both feet). I cannot do extra walk or jogging. I am taking pain killers for nearly a year. Doctors here have not recommended me even to the physio therapy yet. This is why I am stuck. It is quite painful if I dont take medicine. Is it possible to do only upper body workouts as an alternative? How do you warm up if you dont jog or use treadmills?

Very realistic of you, and as many have suggested, you can lose a good deal first and then start introducing exercise.

But with problems like that, attempt it first, you may have bad enough ankles, knees, achilles, ect, that you ruin your body and can't even do more later.

Now that would bite.

While the upper body muscles aren't as big and won't burn as many calories, something is more than nothing.
For instance, even lower body, does just doing squats cause pain actually? Just body weight squats.
Upper body swing the arms around like swimming, then do upper/lower back and chest and shoulder exercises, those are biggest muscles there.

Here, pick a muscle, see the simple dumbbell exercises that can be done, and proper form.

http://www.exrx.net/Lists/WtFemale.html

grrrlface

It is possible but your body will look and feel better with exercise.

I've been here nearly a year and started out exercising but then got lazy, I'm quite skinny now (135lbs) but I'm what they call 'skinny fat' because I haven't exercised properly for a few months now. If I'd carried on with my exercise I probably would've looked more how I wanted sooner...

Bookchick887

I've lost 13 lbs so far w/ minimal exercise. I used to walk every day 3-5 miles but have an injury which prevents me from walking since January. I have fibromyalgia and nerve pain. I try something and suffer for it that night (not just 'sore muscles'). Sciatica pain prevents most other movement. I miss playing racquetball and being active. Some of us aren't lazy but haven't come up with a way to move w/o pain. Lucky I only have 7 lbs to go but I'll tell you, it's a slower way to lose.

Kimmer2011

I haven't done big exercise, pretty much just walking. But that walking has been critical to my mental health and promoting an all around healthier life, which makes it easier to eat better, too!

LottieLou13

I'm unable to exercise currently due to medical reasons. I'm only 3 months into my journey and so far have lost 14lbs. I eat at 20% deficit from my TDEE and some days barely even manage some walking.
Personally I can't wait to be told I can exercise again, I started running and was doing 30Ds before being told not to. I want to be stronger and have more energy than I currently do and I think that doing exercise will give me that

RilantheFirebug

I lost my first 50 with calorie restriction only, after that I plateaued until I added exercise.

nikkiprickett

You will end up being "skinny fat" if you have no intention of working out....plus, slashing calories is terrible for your body so it's ideal to have a well balanced diet as well as exercise.

Why not workout btw?!

If you're doing this for a lifestyle change you'll want to workout, you get out what you put in....just put in the hard work and you'll do fine,

BeccaLevine

Sure, you'll lose weight with diet alone. It will take a lot longer, I can promise you that! Guess what? When you workout and strength train you will GAIN muscle, and the more of that you have the more fat you will burn!! I would never suggest dieting without exercising! I workout almost every day, I love it and it's helping me not just lose weight but have no loose skin...so unless you want to surgically have that skin removed I would suggest working out!! If you aren't wanting to workout because of "health reasons" I strongly suggest you watch this video if you want to be inspired!!! http://www.youtube.com/watch?v=qX9FSZJu448

umer76

Hi nikki, I mentioned that i have achilles tendonitis problem with both of my heels this stops me from doing exercises otherwise i would give it a try

techigirl78

It takes longer and you are more likely to look flabby if you don't do strength training. I lost about 40-50lbs before doing much strength training. Adding muscle and keeping that toned helps with all the skin and will get you better results in the end while allowing you to eat more as you try to reach your goal and ulitimately get there since muscle burns calories.

If your heels are injured, maybe focus on strength training. It is the most important and there are many activities you should be able to do that would not involve your heels.

sapphire1166

I've lost 30 lbs through dieting alone so far (240 lbs - 210 lbs). However, I sense my body starting to slow down and I know I need to start exercising if I want to maintain the speed at which I've been losing weight. I'm still working on getting myself in the right mindset, but it has to happen soon!

flyingcarbaccio

This has been my experience. I thought I would lose weight by eating healthier and exercising regularly. I didn't lose any weight until I started counting calories.

heybales

Hi nikki, I mentioned that i have achilles tendonitis problem with both of my heels this stops me from doing exercises otherwise i would give it a try

If you have access to gym, and leg machines that don't require pushing on heels, you can indeed weight lift lower body then.

Besides, lifting will burn more fat and have better results than cardio alone.

Leg extensions and leg curls. In that link for body part lifts.

umer76

My ideal situation would be if i can just start cycling it would be good 30-40 min exercise which will not hurt my heels. Only issue is i have been inconsistent with that. I also agree with you guys that certain machines at the gym would only work on the thighs. Gym and swimming pool are literally 5 min walk from my flat. I hope to lose first 50lbs with calories control and if i feel i am going at a plateau stage i will start exercise or bicycling.I wish if i can get enough motivation to use that facility. I sincerely hope that i do that sooner than later

frenchy807

I personally have a really hard time exercising because I have a really high paced job and im a full time student and find it almost impossible to find the time to exercise. However, I still figure out ways to keep my body moving. I also am COMPLETELY out of shape..but a lot of times I will make little changes, like walking instead of driving, or just getting up and cleaning or moving around. Plus im also on my feet 8-10 hours a day working in the food industry so I am always moving.

I find what is EASIEST though, is that if you are really out of shape like me, slowly but gradually bring in exercise. Every time I've tried to all of a sudden make an exercise plan, I never stick to it. That is why this time I am going to slowly bring it in, so my body gets used to it and slowly builds up the muscle and motivation to exercise more. Plus I will also be getting a new job soon that will allow me more time to exercise. I have lost 11 lbs though in 5 weeks just by diet, so it is possible, but I want to be in shape and feel good that way too

capri1652

I have lost 80 pounds without any form of exercise. I am disabled and could not exercise. I just counted calories. I have just begun to exercise in water only. It can be done but you must really watch your calorie intake.

nikkiprickett

Hi nikki, I mentioned that i have achilles tendonitis problem with both of my heels this stops me from doing exercises otherwise i would give it a try

Oh I didn't see that part....then yeah eat as healthy as possible, workout all the areas you can like upper body then? Like strength training on your arms and stuff?

umer76

Yes after looking at the responses received from everyone it looks that excercise is a must. I will try to get admission in gym and will try doing upper body exercises and use equipment for the thighs machines. But for the time being I am sticking to my strict calories control regime.

sweetpotatofry

This has been my experience. I thought I would lose weight by eating healthier and exercising regularly. I didn't lose any weight until I started counting calories.

This. From late February I started working out (doing the 30 Day Shred and then gradually upping my workouts, mostly bodyweight strength with some light cardio mixed in) and watching what I ate in terms of quality and not quantity, and I lost and gained back the same 2-4 pounds. However, I was getting stronger, just not losing weight. Early May I was even two pounds heavier than my SW. I knew I was getting somewhere, but it wasn't as visible as I'd hoped.

Around mid-May I started losing motivation and consulted a friend who's been weighing her food for years. She told me to try tracking my calories and setting my macros properly for a bit before blaming it all on hypothyroidism (was diagnosed with it back in January or so). So I finally put MFP to use, and lo and behold, the pounds started coming off! This has never happened to me before. Since then I've reached my first goal weight and am seeing a number I haven't seen in a while.

Diet is definitely crucial -- I finally understand that now. Not just the healthfulness of what you're eating, but how much of it you're eating. I used to believe that if I ate healthy foods to my heart's content, I'd naturally be losing weight without paying any attention to calories. But it still adds up!

That said, I agree with everyone that how you're shaped after the weight loss depends on the kind of exercise you're doing.