Losing weight if you can't really exercise

Autum1031
Autum1031 Posts: 82 Member
in Health and Weight Loss
Wondering if anyone has experience/ knowledge with weight loss through diet changes alone...and not really through exercise.

Yes, I know that's far from ideal, but here's my brief bio: I'm 40, 5'11, currently about 300 pounds (looking to lose about 100) and have struggled with obesity for 10+ years. I've had some success in the past with weight loss, but I've yo-yoed continuously, and never did get down to an ideal weight. (Most successful was going from 340 to 240 from 2003 to 2006). The past 18 months have been super rough and I've gained a lot of weight, very quickly--40 pounds, easily, in the past year or so.

My biggest current challenge are some severe physical limitations that cause me an extreme amount of pain. In addition to back pain and sleep apnea, I've battled severe plantar fasciitis and tendonitis in my feet for 5+ years; it's gotten so bad that I hobble and limp when I walk, and sometimes struggle to stand after I've been sitting for periods of time and my feet freeze up. I won't bore you with the long litany of therapy and exercises I've tried to fix this. The last time I needed to lose *this* much weight I was only dealing with back pain and sleep apnea, and my CPap machine was actually working. (it's not really helping this time).

My diet is really poor so it's not a shock that I've gained so much weight so quickly--a diet of fast food, frozen pizzas, and Chinese buffets will do that to you-- so I'm hoping that if I can get my eating under control I'll still be able to lose a decent amount of weight. (That's a whole 'nother topic and easier said than done!) The PF manifested when I weighed a lot less so I don't hold out hope it will simply go away as I lose weight. I don't see vigorous exercise ever being an option for me again. Really the only option my doctors have suggested is swimming, but since I lost my job last fall and we're in danger of losing our house, I don't see myself rushing out and buying a gym membership. (Yes, stress IS a big factor why I've gained so much weight this last year).

Thoughts, opinions, experiences welcome!

Replies

  • MyJourney1960
    MyJourney1960 Posts: 1,133 Member
    Ok, stop, take a deep breath and...

    The short answer is absolutely yes. Weigh loss is achieved in the kitchen, not the gym. Exercising has many added benefits but it doesn't make you lose weight( and that's really the short answer. Obviously it's helpful if you can exercise but at thus moment you can't).

    Start by figuring out your intake goal per day, try to stay off the fast food ( I'm sure the copious amounts of sodium aren't doing you any good), incorporate moire fresh vegetable and fruit, and log everything. Once you start, and start to see results, you may be able to include some exercise.

    But for now - just start.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Eat less calories then your body uses every day, you will lose weight, eat more than you use, you will gain weight. This can be done with or without exercise
  • MercyOxendine
    MercyOxendine Posts: 105 Member
    It is possible, I am down 24lbs without exercising. I have over 100lbs to lose and I hope to get into exercising soon in order to build muscle tone but for now I am just keeping up with my intake with mfp.
  • Autum1031
    Autum1031 Posts: 82 Member
    Good to know. I keep being told that I *must* exercise to lose weight. And, having been through the weight loss journey before, I bitterly remember that 240 pound plateau. 3 times in the past 10 years I've gotten to that point, and 3 times i've been unable to get past it.

    Now the hard part: actually starting. I originally joined MFP last fall....and then the job loss hit. And I've had to up my starting weight by 10 pounds or so. It's funny, you'd think because I'm home all day I'd have the will and energy and time to cook healthy meals and eat better, but the opposite is true. Depression is an understatement.
  • csk0018
    csk0018 Posts: 219 Member
    Here's an article posted on CNN this week regarding a woman with heart disease who lost 125 pounds without exercise: http://www.cnn.com/2014/01/20/health/weight-loss-kern-irpt/index.html?hpt=hp_bn13
  • RaspberryKeytoneBoondoggle
    RaspberryKeytoneBoondoggle Posts: 1,349 Member
    I lost 18 pounds without exercising much. I did what I could when I could but lost the weight mainly from eating at a calorie deficit.
  • YorriaRaine
    YorriaRaine Posts: 370 Member
    Diet alone can get you to the weight you need.

    However, while my health complications are not as great as yours, due to several terrible knee accidents, I couldn't find an exercise that wouldn't kill my knee. A rebounder (mini-trampoline) has helped me to be able to exercise again. That being said I don't go crazy on it, and its important to find one with a soft bounce vs. the 20 dollar ones you get at walmart that have a hard bounce. Its something to think about, but like I said, not necessary.
  • Autum1031
    Autum1031 Posts: 82 Member
    csk0018, that's a wonderful article. Thank you for sharing! Her troubles are so much worse than mine, but we have a similar goal-- I have a 2 1/2 yr old son I can't possibly keep up with.
  • dakotababy
    dakotababy Posts: 2,407 Member
    I started out by simply starting to log and stay below my calorie allowance. I started to experiment with healthier foods and start to create meal plans. I started to exercise more when I had lost about 30lbs, which I did simply by walking in place in my living room (Leslie Sansone). Needless to say, it took me back once I found out how hard 1 mile was, but I slowly progressed and now I can easily do 3 miles, plus turbo.

    Start slow, you have to learn to crawl before you can walk. You cant run without learning to walk.
  • JUDDDing
    JUDDDing Posts: 1,367 Member
    Autum1031,

    You can TOTALLY do this.

    No exercise needed.

    I'm 40 and I started dieting on January 1 of 2013 at 311 lbs (5'9"). Completely sedentary (desk job from home). Eating nothing but junk.

    I lost weight initially by simply eating less than I burned.

    After a month or so, I started exercising, but I lost just weight fine (better actually) before I started working out.

    After a year, I'm down about 120 lbs (around 190-195 lately).




    Just change ONE thing, today. Keep at it until you are consistent - at least a week. Then add another small change. Keep at it.

    I'd suggest just starting with logging calories. No other changes, just log your calories.

    Once that is habit, start cutting your calories until you are in a deficit (eating less than you burn). I did this step while still eating "junk food" (in some ways I STILL eat mostly "junk food" - because I LIKE "junk food").

    At this point, you will be losing weight.

    If you still want more change in your life - at this point you can either start some mild exercise (even if you wanted to become an "Iron Man" competitor - starting slow is the way to go) or increase the quality of your food. But both of these are optional steps (but, the changes you will see are VERY motivational and I doubt that you will want to skip either of them entirely long-term).

    Best of luck to you! It really is worth it.

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