Losing weight by caloric deficit

If you're following MFP's guidelines, they are already set up without exercise factored in. So if you have it set to lose 1 pound per week, you should do that as long as you're logging accurately.

You can definitely lose weight by a calorie deficit without exercise. Exercise helps you maintain muscle mass, and allows you to eat more food while maintaining the same deficit, but it's not necessary. That said, many people find that the same deficit is easier to maintain if they exercise. If your sedentary TDEE is 1800 (mine right now), and you want to lose 1/2 pound per week, that's 1550 net daily calories. I find that it's much easier to exercise an average of 450 calories a day and eat 2000 calories than to not exercise and limit myself to only 1550.

There are ways to work exercise into your daily routine. Park at the far end of the parking lot, or get off your bus/train/tram/whatever a few stops before your destination, then walk the rest of the way. Take stairs, not the elevator. Go for a 15-minute walk during your lunch break. Work standing up when possible (if your work is mostly done sitting). Bicycle to work if it's feasible (I live 3 miles from work; if I bike, it takes 15-17 minutes, while if I drive, it takes 10-12 minutes, so cycling round-trip gives me over 30 minutes of exercise but takes only 10-14 minutes longer than driving - a net win, since I don't spend gas money if I cycle). Those are only a few ideas. You don't need to go to a gym to get good exercise. Do a web search for the New York Times 7-minute workout if you want more ideas, or look at burpee workouts.

obscuremusicreference wrote: »

It is definitely possible, but your frustration is a whole 'nother.

Agree with this poster!. It is possible, but you have to be willing to accept slow periods; otherwise, you may have some issues . Weight loss isn't linear; sometimes it will be faster than expected and sometimes slower. You have to be willing to stay the course for the long run.

bwogilvie also has some great advice. Good luck.

The math is always going to be there. But you'll have to find a way to motivate yourself if you really want to lose weight. It isn't a fast process, and if you could lose heart in the space of two weeks, perhaps it wouldn't have worked out anyway. Which is totally fine of course, weight loss is a personal choice.

It can be a slow process and if you are scale obsessed, those numbers tend to fluctuate. I only log when I lose. I don't log the up and down on the scale because it would just make me lose my motivation. Sometimes I get to log a loss every week, but other times I have to wait a few weeks before a loss occurs. Just think long term and then take it one day at a time!

TimothyFish wrote: »

SLLRunner wrote: »

JoAnjie20 wrote: »

Hi. So I've calculated how many calories I need to eat to lose weight. Exercise would help but I don't think I have time this week or the next. Is it possible for me to lose weight by caloric deficit without exercise?

Well, I know it's possible but will it be so slow that I might get frustrated and give up?

Thanks, ha.

Yep. Weight loss happens in the kitchen.

Really? I always thought it happened in the bathroom.

Ha, ha.

Studies have shown, though, that you're likely to lose about 80% fat / 20% lean muscle mass if you diet alone. Exercise, particularly strength training, can help you preserve lean muscle mass and lose almost only fat. That way, when you reach your goal weight, you'll be lean and toned as opposed to still carrying around some flab on a less strong frame.

Worth noting: Do as I say, not as I do. I haven't been anywhere near as good about exercising as I'd hoped to be. I am finding it much easier to be disciplined in the kitchen than in the gym.

But... that doesn't mean it's wrong!