Is it possible to lose weight while sedentary?

At 5'4 and 119lb, the you're probably at worst 'skinny-fat' and in all likelihood actually just being really hard on yourself. The best way to solve that is to build muscle tone. Hard to say without actually seeing you, but if you lost more weight (especially just through eating at a deficit) you would probably just end up looking wan and emaciated.

Deal with your personal problems first, don't rely on being thin(er) to make you feel good!

why do you want to lose weight when you are only 119lbs to start with?

i can tell you with 100% certainty that losing 10lbs without any exercise will NOT make you look any better, you will still be squishy and lack muscle tone.

I know 119lbs is in the healthy weight range, but I still look fat somehow. I realize that losing weight without exercise isn't ideal, but honestly I'd rather be skinnyfat than just fat. And I'd be able to work on toning later down the line.

At 119 lbs there is no way you're fat. The only way for you to get some definition into your body is to exercise. If you can't/won't do it, then your body will stay in the same shape.

119 sounds pretty slim to me with your height. I can't imagine that you are actually fat. Why not do some exercise for toning? Do you not have time? I can understand that but really, even thirty minutes a day helps so much! Even if it's just a few crunches in your bedroom or a DVD for Zumba or walking in place! Anything helps, really.

why do you want to lose weight when you are only 119lbs to start with?

i can tell you with 100% certainty that losing 10lbs without any exercise will NOT make you look any better, you will still be squishy and lack muscle tone.

I know 119lbs is in the healthy weight range, but I still look fat somehow. I realize that losing weight without exercise isn't ideal, but honestly I'd rather be skinnyfat than just fat. And I'd be able to work on toning later down the line.

by losing more weight you will also lose even more LBM, which is a LOT harder to put back on than it is to lose it in the first place. you are more than likely skinny fat already.

you dont say why you can exercise but i would strongly advise against trying to lose more weight, instead, work on your self esteem and start a decent workout programme when you can.

^^^^ this

you say you don't care if you are "skinny-fat" but it sounds like you're already skinny-fat and clearly you don't like how you look... I think the above advice to not try to lose weight is better. If you can't exercise due to illness or disability, then see a physio and ask what you can do to strengthen your muscles and improve bone density. If you can't exercise due to other issues, then like the person above says, wait until you can exercise before trying to lose more weight.

When you are in a healthy weight range but are unhappy with the way you look usually the best course of action is strength training. It will totally change your shape. You may not lose very much on the scale but you will lose inches and transform your body. It sounds like you are just unhappy with your overall shape and "tone". With that being said you have said you can't exercise. Although this would be your best option it is of course possible to lose weight when sedentary. Based on your stats your body burns roughly 1659 cals a day even when you are sedentary. You should aim for 1409 cals a day. This would give you a weight loss of half a pound a week which would be a realistic target. Your BMR (the minimum amount of calories your body needs a day for basic function, ie if you were in a coma) is 1382. You should try not to eat below this number. You are not overweight and do not need to starve yourself. This should be a very slow progress especially if you aren't exercising. Everyone has their own opinion and this is just a suggestion. Different things work for different people. If what you are doing isn't working you need to change something. Good luck.

As everyone here previously stated, I wouldn't try to lose that weight. For females, if you dip below 12% body fat, you are actually putting yourself at risk with your menstruation cycle. I would begin with resolving your personal issues and try for strength training regime and focus more on gaining rather than losing... but that IS my two cents.

And if possible have your body fat and lbm tested through a scan.

OP, losing 10 lbs won't improve your self esteem, that comes from within. You're already a good weight for your height so if you're seeing some "fat" it's most likely just that you have no muscle to keep you looking good.

I realize you've stated you can't/won't exercise but exercise doesn't have to be at the gym or running the road. There are lots of Youtube videos you can do at home, in your bedroom with the door closed. You can use juice cans as weights to do some strength training. March in place, dance, lots of things you can do if you want to.

Of course it's possible.

Like any human being, trying to lose weight will need a regular amount of determination.

As things are, there is no way to lose weight (even if you are the most active person in the world) if: "You eat way more than what you burn".

That's right, aside from exercises that help burn fat and cholesterol, anyone who wants to lose weight should know that a healthy and balanced diet is important, in other words: "even if you burn 4000 calories a day, if you eat 8000 calories during that same day, it's pointless".

For now, just focus on giving yourself a "reason" WHY you should lose weight, it could be anything, but it has to be enough of a reason, otherwise you're just gonna end up not losing (possibly gaining) weight.

After this you should determine and set a "GOAL WEIGHT", after achieving this goal weight comes maintaining that weight, but again having a good/great reason to lose weight should be your top priority before starting anything.


easyweightlossfast.com

Living a sedentary lifestyle and gaining weight, tell me about it! Last year when I lost my job, I lived a complete introvert and sedentary lifestyle for about 6 months and in turn was awarded with 10 extra kilograms by doing nothing. I then soon realized that I had to do something about it, so I initially started off by controlling diet just like you, didn't work much either for me until I came across the most natural way which in contrast with the diet helped me lose big pounds. Thanks to http://intergratedmedicine.com I now feel much more energetic and confident about myself than ever before.

Regards
Julia Robinson

It's possible.

I lost my first 25lbs being sedentary. Then I had more energy, and started exercising.

If so, how?

By eating less.

I know 119lbs is in the healthy weight range, but I still look fat somehow.

See a therapist.