Losing weight without exercising?

lavendah
lavendah Posts: 126 Member
in Getting Started
Hello everyone.
I'm 21, 5'7 and my starting weight was 78 kilos, ultimate goal weight is 52 kilos and current weight is 73 kilos.

Okay,so I've lost around 5 kilos in 2 months.

My diet is nothing specific.I used to consume unbelievably high calories every day, like atleast 3000+ daily (really) and I've simply just reduced my intake and I try to avoid junk/processed food even though I haven't given up on it in entirety (but it's a major improvement since I used to eat tons of it everyday).Currently,I still eat somewhere around 1800-2000 calories every day.I have tried to go lower than that but haven't been able to,so far. Another change I can think of is that I try not to eat anything for 3 hours before going to bed.
MFP has given me a goal of 1200 net calories daily as I chose sedentary lifestyle (While I don't lie on bed on all day, I'm a taxation intern so I don't have a job where I'm on my feet a lot or anything) - which I can't even think of attaining as of now lulz.

Other than controlling my eating habits, I haven't made any major change in my lifestyle. I don't exercise at all.Other than walking for like 20-25 minutes, I can't think of any major physical activity I indulge in.

Now,getting back to weight loss - I've still lost 5 kilos in 2 months which is slow progress but I'm still kinda okay with it.

But then, I read posts of all of the amazing and inspirational people over here who burn like 500 calories doing cardio and eat like 1300 calories a day and then, I start beating myself over it and feel like I could do so much better.

Should I continue going my own way cause it's still somewhat effective or should I force myself to exercise and eat lesser?

Replies

  • trogalicious
    trogalicious Posts: 4,584 Member
    weight loss is calorie deficit.

    if you just eat less than your TDEE (maintenance level of calories) then you lose weight.

    You don't HAVE to exercise to lose weight. You might WANT to for fitness and health benefits, but it's not a requirement.

    slow progress is great because it's still progress.

    as far as "forcing yourself to exercise and eat less" that's counterintuitive. you don't have to work out to burn more calories and ALSO eat less calories on top of that.

    it's just a math equation.

    lets say you're losing by eating 1800 calories per day and not working out.

    if you burned another 300 calories by running, then you could eat 2100 calories and still maintain that deficit.. and still lose.
  • Beckilovespizza
    Beckilovespizza Posts: 334 Member
    I agree with trogalicious, working out is not mandatory to weight loss but those extra cals burns can equal extra treats. It improves your health to get ur heart rate up a bit and also tones u so when u lose weight it should help firm up ares that may be a bit loose. I highly recommend a bit of exercise, personally it also helps me stay on track with my calories as I think to myself I have just worked my *kitten* off for an hour, do I really want this ice cream now? Good luck in ur plight!
  • stef_monster
    stef_monster Posts: 205 Member
    5 kilos/ 11 pounds in 2 months is FANTASTIC! Congratulations on your progress so far!

    I'm your height but a bit older than you at 27. I understand how difficult it is to only eat 1200 calories a day. When I was trying to lose, I had mine at 1200 but I was also running 30-60 minutes 5 or 6 days per week and eating back all the calories I burned. I still lost, but found it hard to stick to the recommended 1200 on rest days. Most people on here will tell you the reason for that is 1200 calories is FAR below your BMR, which is how many calories you would burn if you sat completely still all day. I entered your stats into the BMR calculator here, and it came up to 1528.

    If you allow yourself at least 1528 calories per day (ideally a little more), you will still lose weight. Getting up to go to the bathroom, doing chores around the house, and walking around will burn a couple hundred calories per day. Not to mention, you'll be happier and have more energy if you're actually getting enough food. As for not eating anything before bed, why? Do you have trouble sleeping if you eat too close to bedtime? If you don't, then don't worry about having a snack before bed if you're hungry.

    Your way IS working. Five kilos in two months is NOT slow progress for someone at your weight. Once you've found a comfortable calorie deficit, I'd recommend adding strength training and a bit of cardio into your life. Experiment with different types of exercise- lifting weights, body weight exercises, dancing, running- until you find something you enjoy and can stick to. You CAN reach goal without exercising. Eating well will make you like how you look in your clothes, but exercising will make you like how you look naked.

    Best of luck to you!
  • November_Fire
    November_Fire Posts: 165 Member
    Your way is working for you! That's better than a lot of people (whose way doesn't work for them, either 'cause it's plain not working, or it works but they hate it.) I know people who hate running but they run, or who hate doing 'an hour on a treadmill' but they still do it, and I'm like... WHY? Don't do things you hate!

    That said, when you shed that bodyfat you might have a look at the muscle tone underneath and think you might want to bolster that a bit, but then you may not and that's OK too. If you do choose to exercise, find something you enjoy - a sport, a particular class - not something you hate and wish you didn't have to do.

    You don't even have t be on 1200. That's set to 1lb a week, isn't it? Set to half a pound a week and lose a little slower, eat a little more. Whatever you enjoy :)
  • mblair1968
    mblair1968 Posts: 323 Member
    As long as you are losing, and able to maintain that lifestyle, you are golden. If/when you stop losing weight, then you either have to lower your calories, or increase your activity. You are better off doing what you can live with, and still be happy. If you go on a low calorie/high exercise diet, you will lose weight quickly, but if you cannot maintain it,and go back to old habits, the weight will come back.
  • AtlantaWriter
    AtlantaWriter Posts: 91 Member
    10 pounds in months is great! Wish I could do that! As for not exercising, you said you walk 20-25 minutes a day. That's exercise, so log it and you get more calories. As for junk food, small amounts are ok (although plenty of people on here will disagree with me) to lose weight if it helps you from bingeing or keeps you on track. If you want to lose more weight, you're going to have to reduce it further, say one small bag of potato chips a day. Also keep in mind that your age works for you in terms of a higher metabolism. I am 59 and if I lose a pound a month, I'm happy. Good luck, and be proud of yourself!
  • AZKristi
    AZKristi Posts: 1,801 Member
    5 kilos in 2 months really isn't slow progress. It equates to a pound a week, which is fine. Slow and steady is more sustainable in the long run and eventually wins the race. If you don't like exercise, maybe just focus on being more active. If you are going somewhere close by, walk rather than drive. Or, park a bit further from the entrance when you stop at the store. Or, if you use public transit, walk to the next stop before you get on. There are lots of easy changes you can make to increase your daily activity. Those small changes make a difference - walking 1 mile burns about 100 calories. If you do that every day, you would burn enough calories to lose 10 lbs a year.
  • lili61
    lili61 Posts: 231 Member
    As long as you're eating at a deficit, you don't need to exercise to lose weight. Everyone is different, but personally I find I'm much more successful when I exercise in addition to eating at a deficit.

    I work out 4-5 times a week and it really helps keep my eating in check (allows for additional treats!) and I don't feel too badly or even see a weight gain when I go over my calorie allotment (which probably happens about once a week for me and can be upwards of 500-800 over.) I eat back around 50-75% of my exercise calories, just depends how I feel!

    Mainly--exercise makes me feel great, so I do it. But I have also lost weight just by eating at a deficit. If no exercise is working for you (and you don't wish to start), then... if it ain't broke, don't fix it!
  • TriShamelessly
    TriShamelessly Posts: 905 Member
    weight loss is calorie deficit.

    if you just eat less than your TDEE (maintenance level of calories) then you lose weight.

    You don't HAVE to exercise to lose weight. You might WANT to for fitness and health benefits, but it's not a requirement.

    slow progress is great because it's still progress.

    as far as "forcing yourself to exercise and eat less" that's counterintuitive. you don't have to work out to burn more calories and ALSO eat less calories on top of that.

    it's just a math equation.

    lets say you're losing by eating 1800 calories per day and not working out.

    if you burned another 300 calories by running, then you could eat 2100 calories and still maintain that deficit.. and still lose.

    Couldn't have put it better myself. +1
  • Juliane_
    Juliane_ Posts: 373 Member
    weight loss is calorie deficit.

    if you just eat less than your TDEE (maintenance level of calories) then you lose weight.

    You don't HAVE to exercise to lose weight. You might WANT to for fitness and health benefits, but it's not a requirement.

    slow progress is great because it's still progress.

    as far as "forcing yourself to exercise and eat less" that's counterintuitive. you don't have to work out to burn more calories and ALSO eat less calories on top of that.

    it's just a math equation.

    lets say you're losing by eating 1800 calories per day and not working out.

    if you burned another 300 calories by running, then you could eat 2100 calories and still maintain that deficit.. and still lose.

    While it's true that weight loss is calorie deficit you want to exercise as well to help you further along with that deficit and to ensure that the weight lost is fat and not muscle. You don't want to lose muscle on a calorie deficit so your intake should be ideally no les than 20% of your TDEE. The rest of your calorie deficit should come from exercise. Why? well you want to make sure you are not burning off that active muscle because it burns calories for you. If you burn off your muscle you are essentially lowering your metabolism in the long term. If you don't exercise you may just become a smaller version of your old self. If you want a lean body that means lower body fat and the best way to achieve that body is with a combination of a modest calorie intake and burning the fat via exercise.

    Please read Burn the Fat, Feed the Muscle and you'll understand much more in depth than just "a calorie deficit". There's more to it than that.
  • lavendah
    lavendah Posts: 126 Member
    All helpful posts.Thankyou so much everyone!

    I guess I'll let it stay this way till I can manage to lose atleast 2 kilos a month. When it goes lower than that, I'll try to eat fewer calories and exercise.

    The problem with exercising is that I'm not a morning person.I have tried to get myself to get up earlier in the morning and go for a run or something but waking up earlier feels like death to me. My lazy *kitten* can't go without sleeping for 8 hours/day, I have to work 8 hours x 6 days week and am also supposed to study for exams,so it's hard to make time.

    BUT I know I can still make small but significant changes in both my diet and lifestyle, and will do when I feel the need to.
  • fatness1000
    fatness1000 Posts: 7
    Personally I think it is best to stick with good habits that you will be able to continue. You said you walk and I think that is excellent.
  • lavendah
    lavendah Posts: 126 Member
    weight loss is calorie deficit.

    if you just eat less than your TDEE (maintenance level of calories) then you lose weight.

    You don't HAVE to exercise to lose weight. You might WANT to for fitness and health benefits, but it's not a requirement.

    slow progress is great because it's still progress.

    as far as "forcing yourself to exercise and eat less" that's counterintuitive. you don't have to work out to burn more calories and ALSO eat less calories on top of that.

    it's just a math equation.

    lets say you're losing by eating 1800 calories per day and not working out.

    if you burned another 300 calories by running, then you could eat 2100 calories and still maintain that deficit.. and still lose.

    While it's true that weight loss is calorie deficit you want to exercise as well to help you further along with that deficit and to ensure that the weight lost is fat and not muscle. You don't want to lose muscle on a calorie deficit so your intake should be ideally no les than 20% of your TDEE. The rest of your calorie deficit should come from exercise. Why? well you want to make sure you are not burning off that active muscle because it burns calories for you. If you burn off your muscle you are essentially lowering your metabolism in the long term. If you don't exercise you may just become a smaller version of your old self. If you want a lean body that means lower body fat and the best way to achieve that body is with a combination of a modest calorie intake and burning the fat via exercise.

    Please read Burn the Fat, Feed the Muscle and you'll understand much more in depth than just "a calorie deficit". There's more to it than that.

    This definitely makes sense.
    But then,I'm still eating atleast 1700-1800 kcals every day, which is well over my basal rate of around 1550 and 80% of maintenance rate which is around 2000 - and still losing weight.

    In pre-weight loss days,my friends always told me that I don't gain anywhere near what I should considering how much food I eat. I have eaten 3000+ calories everyday for several years (which I have realised now,I didn't even pay slightest attention to calories before this), and have reached my highest weight gradually over years- gaining,on an average, 4-5 kilos a year.

    Could it be that I have better metabolic rate thab an average person and that is why I'm losing weight inspite of still eating relatively higher calories?

    If so,do I still have to worry about losing muscle weight and ruining my metabolism?

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