Currently not working out and no plans to do so.

paradisochick

HI all,

Back when I first started MFP, I worked out 5 days a week. Also watched my calories and both efforts combined lost me about 15 lbs.

I have slipped since then - not working out, too lazy to get to the gym, eating whatever I felt like etc. I gained back 7 lbs.

Lately, I've been feeling like my biggest problem is not just getting to the gym and being more active, but curbing my eating habits. I binge eat, eat out of boredom, eat just for the hell of it - you name it. Is it safe that I just try to work on those eating issues right now, and get that under control, and lose weight safely that way? I feel like that is the biggest obstacle I have to face and feel that even if I do work out all the time, I will never have dealt with my eating issues and getting it under control.

Has anyone done this - focusing on the diet portion and not working out? Would you recommend it? I have about 100 lbs to lose. I totally get that strength training needs to be involved to build some muscle and get rid of leftover flab, but I just want to get this weight off and control those urges that make me eat and then do all the other required things like working out etc.

Thanks

whierd

I think part of a healthy lifestyle is exercise. You won't build good habits by NOT doing something.

bajoyba

You can absolutely lose weight without exercising. Exercise benefits both body and mind in a variety of ways, but ultimately, we lose weight by creating a calorie deficit. I think it's fine to focus on getting your eating habits under control without committing to regular exercise, and it will probably benefit you in the long run. Sometimes jumping into a dramatic lifestyle change is just too much all at once; if making smaller changes is what it takes to help you make the transition into healthier living, then by all means, do that. Be patient with yourself, allow yourself a sustainable calorie goal, and log everything. Once you feel like you've got a handle on your eating habits, start adding the exercise back in. It may not be necessary for weight loss, but it is an important part of a healthy lifestyle. You'll get there.

jzammetti

HI all,

Back when I first started MFP, I worked out 5 days a week. Also watched my calories and both efforts combined lost me about 15 lbs.

I have slipped since then - not working out, too lazy to get to the gym, eating whatever I felt like etc. I gained back 7 lbs.

Lately, I've been feeling like my biggest problem is not just getting to the gym and being more active, but curbing my eating habits. I binge eat, eat out of boredom, eat just for the hell of it - you name it. Is it safe that I just try to work on those eating issues right now, and get that under control, and lose weight safely that way? I feel like that is the biggest obstacle I have to face and feel that even if I do work out all the time, I will never have dealt with my eating issues and getting it under control.

Has anyone done this - focusing on the diet portion and not working out? Would you recommend it? I have about 100 lbs to lose. I totally get that strength training needs to be involved to build some muscle and get rid of leftover flab, but I just want to get this weight off and control those urges that make me eat and then do all the other required things like working out etc.

Thanks

What you propose is perfectly do-able. In fact, I lost my first 40 pounds with zero exercise...I also felt I really needed to get a handle on my food first.

What I learned doing it that way is while mastering my food is awesome, it did absolutely nothing to get my body more fit. I had loose skin and was still physically weak. I finally bought into working out and once I created the habit (I hated it for a while, but made myself do it anyway), I eventually began to crave the activity. Now I really look forward to going to the gym and sweating my *kitten* off.

I highly recommend that you try to master both now - you will be so much happier with your progress. BUT, workout smart. 2 or 3 times a week heavy lifting is most effective - and WAY more effective than pure steady state cardio. Check out Stronglifts 5x5 maybe... or New Rules of Lifting for Women. I use the latter and I am stronger, my skin is getting better, my body fat percentage is dropping (almost 5% in 2.5 months), I can see my muscles!!!! AND, the best part is I feel like I could do ANYTHING. You can do this too and feel just as amazing.

WildcatMom82

I will say, as someone who has issues with binge and emotional eating, that working out helps me keep that at bay. Obviously it's a personal thing, but I started a 6 day a week workout calendar in January and I can count on one hand the number of binges I've had between then and now, that's HUGE for me. I think it's a combo of being able to eat more when I workout and overall feeling happier about myself after a workout. It also keeps me busy during the midday slump when I'd normally eat, instead i workout

bluecrayonz

My advice is that you incorporate exercise into your life for healthy habits... but make the exercise simple, such as walking 20 minutes or 3000 steps a day and then focus solely on the eating. When you're comfortable with eating, add more exercise into your life.

craigmandu

You have to make a concious decision to take your weight loss seriously. You have to make it an important part of your life, and not an afterthought, or a "nice to have".

When you set a calorie goal, do you stick to it? Or do you "choose" to ignore it when you start to have "cravings"?

Do you weigh/measure your food and actually record everything you consume? (ketchup, mustard, everything you drink etc..etc...).

There is nothing wrong with doing exercise, and alot of people find that it gives them something to focus on, other than food, to help them handle their eating habits.

mmddwechanged

I met my goal and list ten pounds counting on diet. I was too unwell to do much exercise, but I did run or walk once or twice a week.

ninerbuff

While ironing out your issues with food is a good step, do understand that once you iron them out and start working out again, you'll probably need more calories. And could that derail all of the work you did previously? Maybe.
I would advise keeping just "some" exercise while you try to iron out your eating issues.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

SutapaMukherji

You can absolutely lose weight without exercising. Exercise benefits both body and mind in a variety of ways, but ultimately, we lose weight by creating a calorie deficit. I think it's fine to focus on getting your eating habits under control without committing to regular exercise, and it will probably benefit you in the long run.

Totally agree to that one. Just watch your calories and though you do not work out, have a moderate level of activity.
I was too lazy to work out at one point of time but following the 5/2 rule (walk for 5 minutes in atleast every 2 hours) and watching my diet helped a lot.

SteelySunshine

I started out without doing exercise back in October. I got some exercise just by doing my daily activities, since I was attending college and taking the bus to get there. On average about 20-30 minutes of walking sometimes over an hour though if I decided to walk across the plaza to make better time getting to school rather than take a bus to get dropped off right by my school. I didn't really start exercising until April this year though and right now it's just walking. But, if I had started walking back in October as much as I am walking now, I would have lost approximately 28 more pounds than I have now. It would be a total of 81 pounds. That would be over half way to my reassessment goal.

MysticRealm

I started my weight loss in September and worked out 4-6 days a week till Christmas, then fell off the workout wagon. I continued to eat in my calories majority of the time and lost weight well. Last month I finally got back on the workout wagon and did 30 Day Shred. I like that it's short, and I can do it right in my house. I definitely noticed the biggest change in my body in these last 30 days, even though the scale and even the measurements don't show a massive change, the pictures show it.
So now I am onto Ripped in 30 DVD to keep the progress going.
I am a naturally muscular person already so I didn't think 30 Day Shred would get me great results, but it did give me good results (though I didn't see them till the last 10 days).
So long story short, yes there is no NEED to exercise to lose weight, however you will probably LOOK like you weigh less (so you will need to lose less) if you do workout and sculpt your body.

nannukka

Also, just a gentle question: are you eating enough calories? I know, I know...this the ongoing thing on this board, but eating enough relatively good stuff helps you kill the binge eating. I first went by MFP calculations (and I even put the the recommended 0.5-1lb/week loss) and I was soooooo hungry. It was bad. I don't like to be hungry. Then I stumbled on PU's posts and heybales spreadsheet and posts and realized that maybe my calories are too low. I increased my calories, started to loose weight AND I'm not hungry. And let me tell you, even though I eat clean in a sense that I cook from scratch a lot and do all the right things in protein etc department, I do treat myself for something sweet EVERY day. If it fits my goals, I will do it, because then I do not get those uncontrollable sweet cravings. Works for me.

iWillGetCrowSomeday

I'm going to PM you some info...

smantha32

You can absolutely lose weight without exercising. Exercise benefits both body and mind in a variety of ways, but ultimately, we lose weight by creating a calorie deficit.

Yes I did it. But my weight loss stalled after a bit when I wasn't exercising.

Plus, even though I lost weight I was still flabby. I absolutely had to get up and make myself exercise, because I didn't look slim I looked deflated. I'm still combating that.

pluckabee

I think it's a great idea to tackle your food issues first, it's really important to develop a healthy relationship with food and more normal eating habits

Once you get used to eating, you can slowly start working out again. Because your food needs change with exercise there is going to be balancing act for a bit.

I dont think you need to lose all the weight before you start working out though. With 100lbs to lose I reckon before you are halfway done you'll have worked through your food issues.

michelle7673

I did it for a few weeks in January. I started with getting the junk out of my system by going on Phase 1 of South Beach, without counting calories. Then I started working out, then I started tracking. A couple of weeks later I started weighing myself.
This was the first time I used this kind of incremental approach and it worked pretty well for me.
It really is *mostly* about what you eat, and not *mostly* about the hour or so we tend to spend in the gym. So if starting with the food side seems like it will help you get that in order, great

Edited to say -- but I don't think this has to be months....maybe a few weeks. Exercise is too valuable to let go for that long.

Louise1247

I didnt work out for the whole year it took me to lose 30lbs- the extra is from exercise. In my opinion, diet alone is fine, just a slower route

WalkingMermaid_

I don't have a schedule or a routine, and I have never enjoyed going to the gym. However, walking/hiking and swimming I absolutely love so I do these activities on a regular basis but without a routine. I think the key is to find something you actually enjoy, that way you're more likely to stick with it.

You could diet alone for a few months, then maybe seek out some form of exercise once you've got the food part under control. You can definitely lose weight dieting alone.

Elvisfan4life

No pt all of us are gym bunnies I'm a couch potato.....try simple walking more as exercise you can lose by just diet but exercise helps in many ways however it can just be walking and simple this not excessive exercise regimes which don't interest me at all

kmm7309

What you propose is perfectly do-able. In fact, I lost my first 40 pounds with zero exercise...I also felt I really needed to get a handle on my food first.

What I learned doing it that way is while mastering my food is awesome, it did absolutely nothing to get my body more fit. I had loose skin and was still physically weak.

This! I also lost my first 40 pounds without exercise. I'm still not a huge fan of exercising (well, if I can get to the gym, I like it, but it's hell trying to motivate myself to go). However, I guess I live in a fantasy world and thought 40 pounds (out of 120 I needed to lose) was going to make me slim and it really didn't. I didn't start "seeing collarbones" or having any real self-esteem until I started going to the gym.

It never feels like I'm doing enough. But yesterday I ran a whole mile without stopping. A few months ago, when I started exercising, I struggled with jogging for 30 seconds. It is totally worth it.

BigBrunette

I'm not exercising right now. I'm trying to make incremental, sustainable changes to my lifestyle. Initially, I'm focusing on food choices and portions. Next, I'll focus on exercise. For me, I have to build healthy habits one at a time. Otherwise, I burn out and blow it off.

3319jane

I started with just diet too, as I felt I needed to get food under control and I lost a fair few lbs that way. Once I had started to lose, it encouraged me to exercise, as I knew it would be good for me.

I started walking a bit, then swimming before work in the mornings. I bought a bike last year and discovered I really enjoyed cycling - I even started riding to work just this week (8 miles each way) and I am loving it.

I tried the gym, but it wasn't for me.

So ultimately, yes you can lose weight without exercise but if you can find something active that you enjoy, it won't feel like exercise, it's just fun.

Good luck.

triskaidekaphile13

I'm guessing it depends on why you want to do this. If the number on the scales is the most important thing then yes, I'm certain you can get it to a certain figure through diet alone. However, if you are doing it for health reasons then it's possible to be an ideal weight but still be totally unhealthy.

I was a binge eater and therapy helped me to get to the place where I was able to stop sabotaging my efforts to lose weight. I haven't had a binge since before I started on MFP last July. I wear a FitBit to encourage me to move more and since I finished C25K I love to run. Running clears my head and the release of endorphins from exercise is a fantastic feeling. I now love to workout but don't go to a gym. I run on the street and at parkrun and do weights, cardio and stretching at home.

As a former couch potato who felt self concious doing any form of exercise I know how unattractive exercise can be. Just starting to move more and walk was where I started and I still try to do 10,000 steps a day now.

ash190489

I think that you're on the right track with choosing to focus on one thing first and then you can work on the other parts later. Maybe in the beginning choosing to d everything all at once seemed to work but consequently perhaps going all in at once so quickly, it's backfired in the longer term as you're going back go old habits.

Focus on your goals first. Why do you want to achieve your goal. Know that it isn't necessarily how hard you WANT it that's going to change anything, it's how hard your willing to WORK for it - therefore you need a realistic and long term goal and PLAN.

Step 1 Assess goal

Step 2 Make small changes to food over the next couple of weeks. Maybe you could change your usual breakfast to a more healthy and filling one, or simply add more fruit or vegetables, or simply throw out any unhealthy snacks and get healthy alternatives... Choose small changes and then eventually implement your whole good eating plan. I found I was addicted to sugar, so I slowly had to cut down on sugar but didnt go full on cuz my cravings were too strong and I was setting myself up for failure. So I eliminated bits can day slowly.

Step 3 exercise - make a basic plan, 30 mins daily of even 3-4 days a week of anything as long as your moving. Then eventually increase intensity, increase to longer times or frequency/ days per week.

Good luck xx

cmcmommy

You can walk . Last year i started off just walking around the block adding another block each day . I now walk 3-5 miles a day and I've lost 51 lbs just doing this and watching what I eat. My goal was 100 in a year which i now know is unrealistic. But I'm happy with where i'm at and will keep trying for the other 49lbs.

50Mimmy

I started with the diet. And now that I have gotten used to it, and lost some weight, I have started to work out too. I felt that for me, it was necessary to focus on the diet-part first.

SutapaMukherji

love the discussion on this thread.
bump

Therealobi1

i started with both straight away, focusing on exercise and food portions at the same time. my excercise sessions are between 18 and 40 mins each day with a rest day once a week. The exercise i find is for making you feel better, stronger and it changes your shape for the best. find something on You tube that you enjoy doing. there are so much too choose from. i pick something on fitness blender each day.

ddky

absolutely, you can lose the weight without working out. But try to find an activity that you enjoy. Yoga, Zumba, hiking, dancing, whatever. If there is something that you find out you actually like, it won't feel like a workout. and you will be able to tone up as you lose the weight. Walking is something that I enjoy and I find it is just as good for my mind as it is my body. Good luck to you.

blinkinglights

I think it's important to recognise that a binge eating problem and a weight problem are two separate issues and therefore need to be dealt with separately. Ultimately, you could get to your goal weight with sheer will power and exercise, but if you haven't addressed the binge eating problem you're always going to be prone to relapse. It's quite likely that the weight problem is a symptom of the binge eating problem, I'd recommend 'Overcoming Binge Eating' by Christopher Fairburn if you want to look at tackling the issues with food first http://www.amazon.co.uk/Overcoming-Binge-Eating-Christopher-Fairburn/dp/0898621798 good luck!