Loosing weight with no excersise ?

Exercise isn't requires for weight loss, only a calorie deficit.

Weight loss is in the kitchen, and fitness is in the gym.

^^^This.

I started walking 15 min 3x a week. What it did was 3 very important things...

I could see improvement in my breathing - from gasping for air after 15 min to no issues
My mood improved, I felt better
I gained confidence because saw progression from 15 min to walking a 5k in less than 2 months.

I didn't push myself. I literally downloaded the my fitness pal app turned it on and walked laps in the mall pushing my granddaughter in a stroller.

Having said all that OP I don't want to push you into something you are not ready for. Yes you can lose weight without exercising, but you will see more benefits if you add just walking:).

Hi there and happy new year!

I rarely comment but I find this topic really interesting so wanted to weigh in (no pun intended). I do agree with the various comments above, such as Gallowmere's, which say that it's easier to eat less than exercise more. It probably is. But let's start at the beginning because I think there's a bit more to it than we sometimes think and hope.

There is no doubt that the way one loses weight is by achieving a calorie deficit. In other words, total energy (calories) burned naturally by your body and through exercise needs to be greater than the amount of energy you are consuming in food.

Let's say your body naturally burns 1500kcal in a day and your normal activity puts it up at 1900kcal. If you cut your food down to consume only 1400kcal per day, you would probably lose weight. For much of my life when I've been too busy to add much cardio, that is what I have done. It's also what I often recommend to clients who just want the easiest route. A few food swaps here and there, a couple of good alternative recipes and a little restraint - it really isn't too hard.

However... I think there are three main counter arguments.

1) Weight loss is not the same as better health, and to be honest we should really give health some attention. Having a good body is great, as is everything that comes with it - motivation, confidence, new clothes, whatever floats your boat. But if you're tired going up stairs or breaking into a light jog for a bus then it really isn't great. For me, if I've not done any cardio for a while and then I'm getting too tired doing things like running around with my dog or playing with my younger relatives (or, of course, playing sport competitively), then I think that's gone too far.

2) If you're doing cardio, you can eat more and that is just all round better for your state of mind while trying to lose weight. If you're burning even just 300kcal more then that's quite easily an additional meal in your day, or a tonne of popcorn to snack on, or 3 pieces of fruit, or a small brownie... I could go on. Also, it may sound silly, but if you're out walking in the park for 1.5hrs, that's time in which your mind is elsewhere and you aren't eating. Conversely, if you're sitting at home all day feeling a bit peckish and a bit food deprived, that's quite a struggle. Sometimes, I have some breakfast and then a 2-3 hours later - when I'm starting to think about having a snack - I take the dog to the park for an hour. By the time I'm home, I might have a hot drink and then it's only an hour or so until lunch. It's

3) In my opinion, doing some cardio while cutting really helps with body composition and losing fat rather than muscle. I actually maintain at about 2500kcal. If I drop down to 2000kcal and keep my activity fairly low then I don't think I look as good as if I eat 2500kcal but burn 3000kcal. There are some studies to this effect, but I'd be interested to hear if anyone else has any experience of this.

So, enough. This is a long post. But really I'd recommend both. Drop your calories by 250 per day and increase your activity by 250 per day, perhaps. It doesn't have to be running, swimming, cycling, HIIT, treadmills or anything you don't like. I'd strongly advocate finding a form of exercise you enjoy. For me, it's football, swimming or cricket. But short of that, go for a brisk walk in a park.

Good luck and hope this helps to some extent!