Do I need to exercise to lose weight?

Roll_Tide_Meg
Roll_Tide_Meg Posts: 255 Member
in Health and Weight Loss
I plan on starting to exercise once I lose about 15 lb just from eating clean foods....yes I worry about the number on the scale, I'm getting better about not caring what it says and just eating clean but I do care. So here is what I've been doing...I was eating 1200 calories and not exercising, lost a a few pounds but quickly realized this wasn't healthy and read up on TDEE. So now I've figured my TDEE - 500 is 1538 and that is what I'm sticking to but I'm still not exercising and I haven't seen the scale budge in a couple of days and this morning I was up two pounds. Do I just need to go ahead and try to exercise a few times a week and not worry about the up and down of the scale?

Replies

  • kaylacollinscna
    kaylacollinscna Posts: 102 Member
    Exercising will help you lose weight a lot faster and will build muscle, which not only looks great but will burn even more calories. Do you just not like exercise? I don't really see a reason not to start now.
  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    No, just by the time I get home, change, cook, wash dishes...there just isn't time in the day. I didn't like exercise before I started eating cleaner but honestly now I feel like I have more energy and I need to do something with it...I just don't want to undereat, overeat, or anything else wrong. haha! There is so much conflicting information out there!
  • SteelySunshine
    SteelySunshine Posts: 1,092 Member
    No. But, it's not doing you any favors not exercising. There are lots of benefits of exercise besides losing weight. For one it helps keep you from being flabby. I would rather be a little overweight than at my goal weight and be squishy.
  • aimforhealthy
    aimforhealthy Posts: 449 Member
    No, you just need a calorie deficit to lose weight. Exercise uses up calories so it helps create that deficit, but you can lose weight without exercising simply by eating fewer calories.

    I have had a messed up shoulder and gone through a major respiratory infection and stomach flu in the last 4 months, all of which have disrupted my exercise schedule, and I have gone as long as 3 weeks without ever exercising because I wasn't physically able to. I have lost about the same amount of weight during those times as when I didn't - half a pound to a pound and a half per week- because I continued to net the same calorie deficit with or without exercise.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    If you were up 2lbs overnight, then it's water weight. High sodium foods will cause water weight. Yes you can lose weight without working out. It isn't recommended. Reason why:

    You lose lean body mass as well as fat...this will cause you to become "skinny - fat" or in other words thin but still have a pudgy stomach ect.

    When you decide to start working out, general rules to follow:

    1)If you go by TDEE method, re-adjust so that your exercise is factored in.
    2)If you don't do the TDEE method, then eat back at least some of your exercise calories
    3)Combine Strength and Cardio - will help you maintain LBM and lose fat
    4) Start taking measurements, don't depend on the number on the scale. You can lose inches and have roughly the same weight. This will result in fitting in smaller clothes even though your weight hasn't really changed much.
    5) Take pictures. Say you decide to do the 30 Day Shred, take before and after pictures to help you see the progress you have made.

    **Profile pic is from 2008. 5'4" weighed 125lbs - 130lbs. **
  • karenmi
    karenmi Posts: 242 Member
    Exercise is part of a healthy lifestyle and, as "SteelySunshin" said there at lots of benefits from it besides aiding in weight loss.

    You don't have to kill yourself at the gym but at least get out and walk, hike, ride a bike, garden, play....you will feel great!
  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    Steely, this is true. The last time I lost weight was a couple of years ago...I was eating about 1200-1400 calories and working my tail off at Zumba almost daily...I just got burned out and I gained all 20 lbs back so I don't want that again. I worry I won't know how many calories to eat if I exercise and I will mess something up.
  • derekj222
    derekj222 Posts: 370 Member
    Everyone has busy lives. It's how you make the time for exercise...you must want to try. No more excuses!
    No, just by the time I get home, change, cook, wash dishes...there just isn't time in the day. I didn't like exercise before I started eating cleaner but honestly now I feel like I have more energy and I need to do something with it...I just don't want to undereat, overeat, or anything else wrong. haha! There is so much conflicting information out there!
  • Justkeepswimmin
    Justkeepswimmin Posts: 777 Member
    <<< Your friend :) I used to weigh once a week, now I weigh once a month and I'm much happier. Even when I weighed once a week I would weigh same time of day, same day, first thing in the morning, naked. That way fewer variables were in play :)

    Second, you CAN lose by just eating less. But I wouldn't find that level of food satisfying, I would rather exercise and eat more. it doesn't have to be vigorous, it can just be a walk 4-5 days a week of 30 minutes at first. That would also start the habbit has exercise in your lifestyle regardless of level of strenuous activity.
  • karenmi
    karenmi Posts: 242 Member
    Oh, and I forgot to add that if you really want to exercise you'll find the time....I do a bootcamp class 3 mornings a week at 6 a.m. and usually get out for a good walk/hike once a week. Yes I hate getting up at 4 a.m. but it's worth it.

    Good luck on your journey!
  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    Everyone has busy lives. It's how you make the time for exercise...you must want to try. No more excuses!
    No, just by the time I get home, change, cook, wash dishes...there just isn't time in the day. I didn't like exercise before I started eating cleaner but honestly now I feel like I have more energy and I need to do something with it...I just don't want to undereat, overeat, or anything else wrong. haha! There is so much conflicting information out there!

    Rude! lol! take it easy on me. Goodness. Yes I could find time if I wanted to...lol!
  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    <<< Your friend :) I used to weigh once a week, now I weigh once a month and I'm much happier. Even when I weighed once a week I would weigh same time of day, same day, first thing in the morning, naked. That way fewer variables were in play :)

    Second, you CAN lose by just eating less. But I wouldn't find that level of food satisfying, I would rather exercise and eat more. it doesn't have to be vigorous, it can just be a walk 4-5 days a week of 30 minutes at first. That would also start the habbit has exercise in your lifestyle regardless of level of strenuous activity.

    But did you weight once a week or once a month when you at a higher weight (I see that you have lost a lot)? I just want to be in the 180's before I leave the scale alone. I got scared a few weeks ago when I stepped on the scale and hit a lifetime high of 199...too close for comfort for me. So I just want to get down to the 180's and I will feel a lot better.

    Good idea! I think that is what I will do. I actually talked to my hubby on lunch and we decided that on his off week we will go to the park and walk but it is going to be hard on his on week (He works 7 on/7off 10 hours a day)...he won't want to do anything...may just need to go to the park alone on those days?
  • SteelySunshine
    SteelySunshine Posts: 1,092 Member
    Steely, this is true. The last time I lost weight was a couple of years ago...I was eating about 1200-1400 calories and working my tail off at Zumba almost daily...I just got burned out and I gained all 20 lbs back so I don't want that again. I worry I won't know how many calories to eat if I exercise and I will mess something up.

    I am struggling with that as well. So, I am weighing myself daily and I think I can sort of figure out how much I am burning with exercise as I log all my food. So, the difference in weight will be from exercise. A lot of people say don't weigh daily but if you burn 2000 calories a day with exercise that is significant enough to see on the scale. So, far so good for me what I think I am burning does show up almost exactly like my estimated burn numbers would predict.
  • ellefisher88
    ellefisher88 Posts: 3 Member
    I don't know if exercise helps me lose weight, but I definitely know it decreases my stress and anxiety, builds/maintains my muscles, makes me sleep better, makes me happier and I really enjoy it!

    I have always hated exercise, I think because I was lazy, but i started a 12 week program at my gym and started going three times a week plus a personal training session, and it really got me motivated and accountable. I do it all at 6am before work, so I don't even feel like im missing out on any part of the day.

    Gyms are good because there is heaps of variety and it is really cold where I live and exercising outside is very unpleasant! But walking, jogging, workout videos can all be fun too.
  • servilia
    servilia Posts: 3,452 Member
    You don't need to but it prevent you from looking skinny fat and is good for you in so many ways.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    You don't have to but I know some fun exercises you and I could do together.
  • MireyGal76
    MireyGal76 Posts: 7,334 Member
    No, just by the time I get home, change, cook, wash dishes...there just isn't time in the day. I didn't like exercise before I started eating cleaner but honestly now I feel like I have more energy and I need to do something with it...I just don't want to undereat, overeat, or anything else wrong. haha! There is so much conflicting information out there!

    can you get out one night a week?

    That's what I do... I bust my *kitten*, one night a week, and burn about 850 cals in 60 mins. It's my time to kill it... and it is often the only exercise I can get a week.

    If you look at my pics... it's working.

    Now that it's nicer... I'll be tossing in some running... but really, one night of a crazy *kitten* burn (boxing) has worked wonders for me.

    (credentials: separated mother of two daughters, age 5 and 7, work 40 hours a week and commute 8hours on top of that. have my own house to take care of, and all the yard work is mine to.)

    The answer is clearly no... you don't need to exercise to lose weight... but if you CAN exercise, you will likely lose inches and love the results more than what you see on the scale.
  • CoderGal
    CoderGal Posts: 6,800 Member
    title answer - no
    do i need to exercise to look better - yes. All I have to say is so many people including myself waited far to long to start exercising. And my looks improved ten fold when I started. Everything that was south moved north, and everything became firm. Resistance training will help retain muscle mass while dieting to help you stay firm. Most of the weight you will lose by resistance training will be fat. Note that you will not bulk up...only a calorie surplus will do that. I just tried to do a 10lb bulk and as you can see by my profile pic I wasn't very successful lol. Dieting alone and the weight you lose will be a higher ratio of LBM...which had me skinny fat at 5'7 and 120lbs. And I gotta say, it's not easy to put muscle on at that point, and you cannot put it on on a calorie deficit so I gained 10lbs back trying to look better.
  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    Ya'll will be glad to know that I started working out last night! :) I just had a lot of pent up energy so I did about 25 minutes of Zumba and I think I will do that for 3 days a week for a month (increasing the time each week) and then after a month I will work out maybe 5 days a week....just trying to build some endurance.

    I appreciate CoderGal telling me not to wait too long because I don't want to do that for sure...I was just wanting to lose about 10 lbs before I started working out.
  • Roll_Tide_Meg
    Roll_Tide_Meg Posts: 255 Member
    You don't have to but I know some fun exercises you and I could do together.

    umm what? LOL!
  • CoderGal
    CoderGal Posts: 6,800 Member
    Ya'll will be glad to know that I started working out last night! :) I just had a lot of pent up energy so I did about 25 minutes of Zumba and I think I will do that for 3 days a week for a month (increasing the time each week) and then after a month I will work out maybe 5 days a week....just trying to build some endurance.

    I appreciate CoderGal telling me not to wait too long because I don't want to do that for sure...I was just wanting to lose about 10 lbs before I started working out.
    I hate hearing this. I hate hearing it because I said that and can't tell you how much I regret it. In my mind you're better off trying to keep the strength and lean parts of your body you already have. If you don't like where it takes you, watch TV and eat some chips. It's easy to get squishy. It's so so hard for a girl to get firm. Particularly after she loses what can make her firm to begin with. that's why I ended up bulking for a while. (that pic is from me at the largest part of my bulk lol). I'm still in the territory where I don't know what I'm doing, so I'm sure there will be many bulks to come before I have enough muscle to show abs. And many people (even if they do lift) work really hard and never get them, and it's easy to lose.

    If you want to be firm, start lifting yesterday. I hated it to begin with and now understand why some can be so 'pushy' about it. They knew something I didn't. You can still look like a dancer and lift. Not to mention I have back problems, had a motorcycle accident (I landed on the ground on my spine), have arthritis etc etc...And honestly, sometimes I forget I have those problems now because my muscles are strong enough to hold me all together ;) Until I go on a long day hike up a mountain...then I fall to pieces again lol :p Don't get me wrong, I like my cardio. It's good for your organs. But lifting made all the pains I had go away. I can now carry a backpack no problem. In fact I panicked several times because I thought I forgot my 16 inch laptop somewhere because my book bag felt light and I didn't. It's helped my arthritis and my back problems and I highly recommend it for peoples health.
  • Crankstr
    Crankstr Posts: 3,958 Member
    Check it out....get some resistance training in there if you have time...so worth it.

    http://www.myfitnesspal.com/topics/show/979178-halp-heavy-lifting-made-me-supah-bulky
  • mystmaker143
    mystmaker143 Posts: 15
    Not speaking for myself as of right now as I'm back to being way too overweight after having two kids and only exercising off and on for a few years. But before I met my husband( and before my two kids )who is an extremely good but unhealthy cook, I was doing weight watchers and doing the Wii fit. I know it sounds crazy but it really works. I was doing yoga and strength training, like lunges and planks and all kinds of fun stuff and I wasn't losing as much weight as I was toning my muscles. My husband complained that I didn't have enough jiggle whatever that means! But I went from a size 18 to a size 10/12 I also did boxing through the Wii an hour or more a day. I was also eating smaller portions and taking note of what I ate. From a person who's struggled with weight all her life even doing 15 to 17 minutes a day everyday of cardio is way better then nothing at all and I've already lost a few pounds after joining myfitpal two weeks ago. I'm starting out slow but I'll build as I get along, trying to catch up with a three year old and a three month old is no easy task! But I'm working on it and you can do it too! From one busy person to the next exercise is definitely a great thing.. oh yeah and I love Zumba too! Keep it up!
  • Mock_Turtle
    Mock_Turtle Posts: 354 Member
    no
  • nerdy2013
    nerdy2013 Posts: 8
    You don't have to - but I'd recommended it :)

    Exercise makes you/one feel good, releases endorphins and really does have a positive psychological effect :) In addition you can tone, build muscle and exercise has huge benefits to your heart, lungs, blood pressure and, well, your whole body!!

    I would recommended starting something like Jillian Micheal's 30 day shred or Ripped in 30 great circuit training plans and only 30 mins out of your day. Even if you get up 30 mins earlier and do it :D Have a look at some of the results people have had on MFP!

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