Weight lose with minimal exercise

KarenPetkau
KarenPetkau Posts: 2 Member
edited November 2024 in Health and Weight Loss
Advice needed: I am currently on a 1,200-cal-a-day diet but can only exercise 10-15 min (walking) two to three times a week because of muscular rheumatism. So, how do I lose weight? I am a former runner who has gained 35 lb in the past three years because of the muscle and nerve pain. If I overdo the workouts, I'm laid up for weeks. Sigh.

Replies

  • Unknown
    Unknown
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  • MJFSH
    MJFSH Posts: 7,252 Member
    I also recommend:
    1. Calculate your macro nutrition using a free online IIFYM calculator
    2. Buying a food scale and measure any and every food item you plan to have,
    3. Record your every meal and try to get as close to your calculated numbers as possible
  • MissusMoon
    MissusMoon Posts: 1,900 Member
    vespiquenn wrote: »
    Are you using a food scale? Accuracy will be key here. All you need is a calorie deficit, but when you don't have a buffer of exercise, your logging has to dead on.

    This is everything you need in an answer right here. You can do it, but you must be diligent and precise.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    A calorie deficit is all you need.
  • crzycatlady1
    crzycatlady1 Posts: 1,930 Member
    trigden1991 wrote: »
    A calorie deficit is all you need.

    This. I lost 50lbs with no exercise at all. I control my weight totally by calorie intake and have done so for several years now.
  • KarenPetkau
    KarenPetkau Posts: 2 Member
    I use a food scale and this app to log my food diary. I also have hypothyroidism, which I'm on medication for, and this is no doubt a factor why my weight hasn't shifted. I usually eat less than the daily goal of 1,200, and I've pretty much cut out carbs. I am leery of going below 1,000 cal a day though.
  • malibu927
    malibu927 Posts: 17,562 Member
    If you're on medication for your thyroid and your numbers are controlled, that won't be why you aren't losing. Can you open up your diary?
  • Seffell
    Seffell Posts: 2,249 Member
    I've lost most of my weight during a period where I almost couldn't walk. I was losing consistently by using a digital food scale for everything I ate and logging it here. I had to eat around 1200 too.
  • dragon_girl26
    dragon_girl26 Posts: 2,187 Member
    edited November 2016
    Are you logging and eating back the exercise calories? Assuming probably not, but figured I'd check.
    When you log here, do you make sure that the nutritional info on your labels match what you pick from the MFP database? The database is user maintained, so there are many many incorrect entries, even the bar code scanning and the green checkmarked "verified" entries. That may account for additional calories, too.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I lost weight quicker and easier when i was doing zero exercise, compared to now where i am very active. For me, increased exercise means increased appetite and it is very easy to eat those exercise calories plus more back.. So yes, as long as you are in a calorie deficit you will lose weight, exercise is not a prerequisite for weight loss, it can be helpful, but not necessary.
  • siraphine
    siraphine Posts: 185 Member
    If you're counting calories accurately and are at a deficit you will lose weight whether you exercise or not. Exercise helps you tone and counteract calories that you may have eaten too much of.
  • SapphireMoon23
    SapphireMoon23 Posts: 140 Member
    I had to cut out on exercise after a couple of injuries due to auto acccidents. I could only swim a little & gained wt but then lost it by consuming 500 calories less per day. This app is keeping me motivated.
    Have you visited a nutritionist?
    I've been learning alot from Christine Hronec, from Gauge Girl Trainging on YouTube. She's a chemical engineer & food scientist. Maybe you can learn some tips from her. She even designs individual nutritional plans.
    If i hadn't already received a plan from my nutritionist, I'd contact Christine.
  • Wiggymommy
    Wiggymommy Posts: 106 Member
    I used to work out until I sprained my ankle trick or treating with my kids. I'm on a 1200 calorie diet and still losing just like I was before when I was working out. It's about the deficit like other posters mentioned. I've lost an average of 2.4 pounds a week with just a 1200 calorie diet and i'm 5 foot so my energy expenditure thus calorie need is pretty low.
  • cjhoneyB
    cjhoneyB Posts: 1 Member
    I am on week 3 gauge girl!
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