Success with exercise and little dieting?

Madaly320 · May 2013

I want to hear from people who have been succesful from mostly exercise and not so much "dieting". I am not talking about eating junk food and whatever they wanted, but just eating a normal diet but adding more exercise.

I have cut way back on the junk I eat and I basically follow what I hate to eat based on my calorie limit for the day, etc. I work out a lot, a lot of cardio and a lot of weights. People I work with are telling me I shouldn't bother working out because it is all about what I am eating and that I should probably drink 2 protein shakes a day, one meal and one snack, and then I would lose weight.

I want to prove them wrong. That I CAN eat "normally" and work out to burn calories and lose weight that way.

Any proof to my theory, I would like to see pics!

khall86790 · May 2013

I eat normally and am still losing weight.
I've gone through periods where I've gone low carb or eaten very low calorie, but now I eat 1600 calories per day (which I struggle to meet sometimes if I'm honest) and eat whatever I want, just in moderation.
It's perfectly achievable to do with the right attitude and a lot of cardio exercises. But you DO need to be eating less calories than you burn overall in order to lose.

If you haven't already worked checked out the TDEE method, check this out;
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13?hl=road+map+success#posts-14885708

triciab79 · May 2013

I am certain it can be done but it doesn't work for me. I had much better luck with controlling my diet and adding movement to my daily routine. I guess if you can keep working out hard everyday for the rest of your life exercise alone can get you there and keep you there, but I know I can't promise an hour a day forever. I can watch my diet everyday though and I can be a bit more active on my own schedule so for a busy mom controlling what I eat is easier than scheduling in extra time for training.

Cheryl188 · May 2013

It's doable. I lost my first 40lbs with exercise alone. Granted, I worked out 3hrs/week with a trainer (intense weights/cardio) and 3hrs/week on my own (light cardio). That much was hard to maintain for me. Now I'm on a healthy meal plan and exercising about 4hrs/week (various activities).

lsmsrbls · May 2013

I lost 50 lbs on mfp in one year eating the same foods I'd always eaten in roughly the same amounts (I did not count calories prior to joining mfp). That was in agreement with my goals. I was previously sedentary and I attribute becoming sedentary to the gain in weight and incorporating exercise with the loss in weight.

I recently changed my diet (though I haven't changed my caloric goals), but most of the weight I've lost was without any diet modification.

KyliAnne26 · May 2013

You can totally prove them wrong. I'm proof that exercising and eating normal can still work to lose weight (I don't touch protein shakes, blah). I specifically work out every day so that I can eat what I want. If I know I want to go out to a restaurant and eat pizza, beer and frozen yogurt (As I did yesterday, lol) then I just work out until I have enough calories saved up to do so. If I know I just want to have a normal day, I only burn 250-300 cals and its enough so that I don't have to go hungry at all that day.

With this being said, I'm a pretty healthy eater in general. I don't eat a whole lot of processed or high calorie foods. I love fruits and veggies. Feel free to add me if you'd like to keep up with my food and exercise logging!!

Duck_Puddle · May 2013

I've never had a protein shake in my life and doubt I ever will. Weight loss is about a caloric deficit. You can create that deficit by eating fewer calories, burning more calories or a combo of the two. I eat normal food. No shakes; no smoothies, no supplements, nothing fancy-organic-just regular food. And I run. And when I keep to my calorie goal (through diet and/or exercise), I lose.

DrMAvDPhD · May 2013

Well if your idea of a normal diet is eating at or below your TDEE then you will be fine. If your normal diet caused you to be overweight, your normal diet consisted of more calories than your body needs.

rachpetersen · May 2013

I don't diet...I eat all the foods I used to eat just in smaller proportions and I don't eat as much junk. I exercise 6 days a week and I am proof that it works. It's a lifestyle change, so do what works for you. In the past 3 months I have lost 19.6 lbs and 13.75" in total doing this. Here is a link to my pictures to show my progress too. It can be done!
http://www.myfitnesspal.com/topics/show/980245-20-lbs-down-3-month-progress-pics

bymyslf892 · May 2013

Nope... I didn't start losing weight consistently until I cleaned up my diet. You don't have to be perfect but you do need to make healthful decisions!

Madaly320 · May 2013

when I say "normal" I mean I am not eating salads for lunch and dinner. I am eating normal food. I am not talking junk and processed food as normal.

I do track on MFP and I eat below my TDEE. I kicked up my exercise to increase my weight loss but the people at work tell me not to even bother working out, that it is a waste of time and I would lose weight just by eating less.

I guess I just want to see photos and hear stories from people who did not eat like a bird in order to lose weight, and simply ate less than their TDEE . but also kicked up their exercise.

eastonna · May 2013

I went from 163lbs to 138lbs with no dieting at all, I've always ate fairly healthy though I did have a minor potato chip addiction. I did Turbo Fire 5-7 times a week and that was it. Once I added in diet I dropped another 10lbs in about 2.5 months. It's definitely doable to lose weight with exercise alone but I found my body fat didn't get down a lot until I added in diet.

Emtabo01 · May 2013

I think it depends on how much you have to lose and what your goal "look" is, if you're very close to goal, you have to be a lot more careful with your diet to get that "fit" look I think. I'm trying to get my dumb stomach to look better, and it does not happen with exercise alone, at all, for me anyway.

deksgrl · May 2013

Creating a calorie deficit causes weight loss. You can create this deficit by diet, or by exercise, or by a combination of them both.

Ralstonk2 · May 2013

I guess I'm going to give the opposite opinion. Because when I first started my weight loss journey, I lost all 60 lbs with NO exercise at all and it was all diet alone. 80% diet 20% exercise! Abs are made in the kitchen. My before and after pics of my stomach are insanely different just from diet alone because I watched what I ate. Yes I counted calories but no I did not eat a salad for lunch and dinner. I ate out every now and then. Mostly on the weekends actually and wings were my weakness when we went out. You just have to have portion control. But I NEVER worked out during the year it took me to lose the 60 lbs. It was strictly my diet alone! Good luck!

alyhuggan · May 2013

Don't understand how you could lose weight by drinking protein shakes, the people you are speaking to sound like they don't have a clue what they are talking about.

spaingirl2011 · May 2013

I would check out this group: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

A lot of these people are doing what you want to do. Eating at a VERY small deficit (with normal foods) and working out/ lifting weights. What you might find is that rather than lose weight, you lose inches. Which, in my opinion, is just as good if not better because you're maintaining lean muscle mass while losing fat.

Again, take a look at this group and see if that's what you're aiming for.

Hope this helps and all best!

deksgrl · May 2013

Don't understand how you could lose weight by drinking protein shakes, the people you are speaking to sound like they don't have a clue what they are talking about.

You can lose weight drinking protein shakes, you are just doing it on a cut of calories, not a bulk.

learnerdriver · May 2013

Initially, I cleaned up my food quality ie food pyramid, less snacking and added exercise- I lost 4 kg (at that stage 20kg to lose to normal BMI).

I then stalled and came onto MFP to check how much I was eating- I was sub 1200 calories/day, which freaked me out, so have fixed it up. Your body may be different, but you might want to check how much you are eating.

alyhuggan · May 2013

You can also lose weight going to MacDonalds every day, doesn't mean that you WILL lose weight by eating there which is I'm guessing what her colleagues meant. Protein shakes play no role in weight loss, they are just used as a supplement to help people reach their protein goals which is what I was stating.

Vailara · May 2013

It has never worked for me. My appetite just seems to adjust so that the more I exercise, the more I eat. It doesn't matter if I'm sedentary or very active, healthy eating, vegetarian, vegan, etc.

However, I think there are health benefits for exercise, so I do it even if it doesn't help with weight loss. (And I think there is some evidence to show that it does help alongside diet, even if it doesn't do anything for weight loss on its own).

Liberty_7728 · May 2013

I have to figure out how to post pics, but I went from 244 pounds to my current weight of 197 in 14 months. The first 10 months I didn't really do a lot of exercise just tried to eat better counting all my calories...I only lost 20 pounds those first 10 months . I stopped tracking calories (just kept portions smaller) and increased my time at the gym with both cardio and weights...that is when I lost 27 pounds in just 4 months! I don't have to stress out about going to a family BBQ and just eating a salad, I eat the burger and chips too! But I remind myself how hard I have worked to get this far and I can stop myself at one (actual) serving size. By the way...it is good to educate yourself on serving sizes of all your favorite foods. People tend to be surprised what a real serving size it. Good luck...you can do it!
Also, don't just count on the scale to show your progress...Take your measurements! The month of April 2013 I didn't lose a single pound but my measurements showed I had lost 6 inches!

ddzubow · May 2013

I've lost about 25 lbs in 3 months with consistent exercise and a "normal" diet. Like you, I've cut out a lot of junk food and snacking, but I will continue to enjoy my daily meals. I just make sure to make healthier substitutions where I can without losing out on taste because I LOVE food. I also make sure to keep to the my daily calorie goals.

alyhuggan · May 2013

Nice work man! Huge difference in that small space of time!

SolanumSunrise · May 2013

Five years ago I started losing weight by spending 30 minutes a day on the elliptical or treadmill during the work week on my lunch time. The only change I made to my diet was cutting out sodas, but didn't otherwise track my food intake. I was successful in losing 20 lbs, but the weight loss was slow. I was losing about 1 lb per month until life got in the way and I didn't have time to take lunches anymore so I stopped exercising. So, it can definitely be done but I think you'll need more patience than if you did both exercise and track your calories.

This time around it took me four months to lose those same 20 lbs by exercising 20-30 minutes a day and using MFP to track my calories. I don't really feel like I'm dieting, I eat enough to not be hungry and I still include some snacks. I'm just a lot more mindful to not eat when I'm not actually hungry these days.

dixiewhiskey · May 2013

I dunno, abs are 90% from the kitchen.. I don't consider my current eating as a diet but more so mindful. I have an occasional can of soda (when I have a Jack & Coke), eat popcorn (air popped), chocolate cake (using black beans instead of flour, believe it or not it's just as tasty), etc,. I still eat out some nights when I work, I just find alternatives.. my main focus is on my macros because I do strength training. Not everyone will have the same goals but this is what I've done the way I do it.

Started Jan 1 @ 181.5lbs, 32% BF (Day 1) Size 16 US/CAN
Currently @ 166.5, 22.5% BF (Day 128) Size 6 US/CAN

taytay9955 · May 2013

For me it is 70% about what I am eating and about 30% what i do in the gym. I can go to the gym 7 hours a week and I can eat healthy and not lose but if I cut calories the weight comes off. If I drink alcohol I gain weight like crazy. But I also don't have a lot of mussel mass.

dixiewhiskey · May 2013

Bump

Success with exercise and little dieting?

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