Is it possible to lose weight without working out?

Hello!

Newbie here

I am keeping track of my calories and walk on the treadmill every night for an hour or so. I don’t have a chance to go to the gym just yet as I have a newborn. Is it possible to lose weight without working out? I see so many incredible stories in the Sucess Stories page, but many mention that they go to CrossFit or the gym, something I can’t do at the moment.
Thank you!!!

Replies

mithion

If the calories you burn over a period of time are more than the calories you intake, regardless of how it is done(eating less vs exercising more), you can lose weight. MFP sets your daily calorie goal for you to lose weight without adding any exercise in.

zeejane03

Yes, the only thing required for weight loss is that you're at the correct calorie deficit for your goals. And that can happen in your kitchen.

Once your little one is a bit older (and weather turns nicer, if you live somewhere that has winter weather right now), then going on walks with the stroller is a great way to get in some exercise. Or even walking the mall with the stroller

jjpptt2

Yep, certainly possible. Many people find it easier with exercise (for a number of reasons), but ultimately weight loss just comes down to the math/numbers. If you can make the numbers work in your favor, consistently over time, without exercise, then you'll certainly see progress.

amfmmama

Yes, it is! A lot of people just concentrate on the foods, first before adding any exercise into their routine (if they do at all) and you will lose weight. You are already incorporating exercise! You are moving! I am a single mom and going to a class, or the gym was really tough for me, so I would walk. As you get more comfortable, you may want to pick up a dvd, but you may not.... whatever works for you ! Good Luck.

2t9nty

vickygalo wrote: »

Hello!

Newbie here I am keeping track of my calories and walk on the treadmill every night for an hour or so. I don’t have a chance to go to the gym just yet as I have a newborn. Is it possible to lose weight without working out? I see so many incredible stories in the Sucess Stories page, but many mention that they go to CrossFit or the gym, something I can’t do at the moment.
Thank you!!!

I started in 2016 and lost over 130 lbs at the rate of slightly over a pound a week. I have been in maintenance since July of 2018. I did not workout or use a treadmill.

FWIW, I am reasonably active. I wore a step counter initially. It was very boring. I do about 8000 steps a day just going about my weekday work. Sundays are about 12,000. Monday is my day off, and I would log a blistering 3500 steps or so on a Monday, although I was bad about wearing it on Monday too. I finally stopped with the step counter.

vickygalo

You are all beyond amazing. Thank you so much xoxo

garystrickland357

As others have said it is as simple as eating fewer calories than you burn over time. I actually think this is a good way to do things. I am an endurance athlete (using term loosely) and sometimes need to eat back as many as 1000+ calories from exercise. That said - when I started my weight loss journey I lost over 30 pounds before I began exercising. I think it was a gift in disguise because I learned how to eat and manage my caloric intake. I finally learned that diet controls weight - exercise influences fitness. In my opinion it's a slippery slope to depend on exercise alone to create a calorie deficit. What happens when you can't exercise? You have to know how to adjust food consumption based on how many calories your body needs.

So yes - You can lose weight without exercise. Good luck. You'll find plenty of folks here that will gladly help you along your journey.

vickygalo

garystrickland357 wrote: »

As others have said it is as simple as eating fewer calories than you burn over time. I actually think this is a good way to do things. I am an endurance athlete (using term loosely) and sometimes need to eat back as many as 1000+ calories from exercise. That said - when I started my weight loss journey I lost over 30 pounds before I began exercising. I think it was a gift in disguise because I learned how to eat and manage my caloric intake. I finally learned that diet controls weight - exercise influences fitness. In my opinion it's a slippery slope to depend on exercise alone to create a calorie deficit. What happens when you can't exercise? You have to know how to adjust food consumption based on how many calories your body needs.

So yes - You can lose weight without exercise. Good luck. You'll find plenty of folks here that will gladly help you along your journey.

Thank you so much!! And congrats on your weight loss! 😊

kimny72

vickygalo wrote: »

Hello!

Newbie here I am keeping track of my calories and walk on the treadmill every night for an hour or so. I don’t have a chance to go to the gym just yet as I have a newborn. Is it possible to lose weight without working out? I see so many incredible stories in the Sucess Stories page, but many mention that they go to CrossFit or the gym, something I can’t do at the moment.
Thank you!!!

I would just add, an hour on the treadmill every night IS working out. You don't have to go somewhere to consider something exercise. :drinker:

thecadencekitchen

There's lots of at home workouts you can do. Exercise doesn't have to be your number 1 method to lose weight, but it does help and is required for optimal health. Best thing to do for wt loss is to hire a dietitian! @hungryforresults

kimny72

thecadencekitchen wrote: »

There's lots of at home workouts you can do. Exercise doesn't have to be your number 1 method to lose weight, but it does help and is required for optimal health. Best thing to do for wt loss is to hire a dietitian!

Why do you need a dietitian to lose weight?

ccrdragon

kimny72 wrote: »

thecadencekitchen wrote: »

There's lots of at home workouts you can do. Exercise doesn't have to be your number 1 method to lose weight, but it does help and is required for optimal health. Best thing to do for wt loss is to hire a dietitian! @hungryforresults

Why do you need a dietitian to lose weight?

Because she's a dietitian and is therefore biased towards needing them...

psychod787

Yes, but lifting, or any kind of resistance training may help maintain lean mass. You can lose weight, but training will help with body comp.

Tacklewasher

Again, the answer is yes, but read this thread to see someone who has hit their goal, but not happy with body comp.

https://community.myfitnesspal.com/en/discussion/10718468/recomp-only-option

Bear this in mind as you lose weight.

Yet to see anyone post on here that they were sorry for starting lifting and lots (myself included) who wished they started sooner.

kenyonhaff

You just need a deficit; not everyone on MFP can exercise vigorously or at all!

One thing I learned was that I *didn't* have to exercise "hard core". to lose weight and get in great shape. What I was doing before was working out really hard, and then eating something like a huge bagel with cream cheese. Oops.

I like working out, but I don't have the inclination to run a marathon, do Crossfit, or whatever. I know I could do so if I want to, but I don't really want to right now. I'm quite happy taking walks, doing yoga, dancing with my Just Dance game on the Switch and the occasional Zumba thrown in. I'm doing great.

fitoverfortymom

I pretty much refused to exercise at first and only focused on diet. Minus walking my dog 2x per day, I started at 256lbs. After about 30lbs or so lost, I wanted to move more, but not really until I was 30lbs or so from goal did I really start exercising more seriously.

cwolfman13

vickygalo wrote: »

Hello!

Newbie here I am keeping track of my calories and walk on the treadmill every night for an hour or so. I don’t have a chance to go to the gym just yet as I have a newborn. Is it possible to lose weight without working out? I see so many incredible stories in the Sucess Stories page, but many mention that they go to CrossFit or the gym, something I can’t do at the moment.
Thank you!!!

Yes...but walking is exercise...ie a "workout"

missysippy930

Yes.
I lost 100 pounds before I even started walking more. As you can imagine, getting that much weight off, made it easier on my knees, legs and feet to move more, and my Fitbit keeps me motivated.

lbride

For me, it's preferable to not work out while focusing on losing weight (otherwise I'll be too hungry)

callsitlikeiseeit

you lose weight in the kitchen. you gain health from working out.

do what you can, but no, working out is not needed to lose weight. only a calorie deficit

whatalazyidiot

I think you got all the answers you need, but my 2 cents is that you should do whatever workouts you enjoy. If you like the treadmill, use the treadmill. I do think it's good to experiment when you feel up for it, but don't force yourself! If I try something I absolutely hate, I just find something else, because I know I won't be consistent with stuff I loathe.

vickygalo

Thank you so much!!!!

mywayroche

Seems strange wanting to be skinny with no muscle but yes you can lose plenty of weight without exercise. Even bodyweight exercises in your home and a brisk walk would do

kshama2001

lbride wrote: »

For me, it's preferable to not work out while focusing on losing weight (otherwise I'll be too hungry)

What percentage of your exercise calories do you eat back? Many posters have said they find that *vigorous* exercise stimulates their appetite - I find that *moderate* exercise is a mild appetite suppressant.

If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.

Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.

http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

Francl27

IMO you don't have to go to the gym... but being active (even if it's on the treadmill) is VERY helpful because you can afford more calories (I'm miserable on sedentary calories).

Aaron_K123

calorie balance is for weight loss, exercise is for fitness. If you want to lose weight and be in good shape while retaining your muscle then exercise is required....if you just want to lose weight it is not required.

vickygalo

kshama2001 wrote: »

lbride wrote: »

For me, it's preferable to not work out while focusing on losing weight (otherwise I'll be too hungry)

What percentage of your exercise calories do you eat back? Many posters have said they find that *vigorous* exercise stimulates their appetite - I find that *moderate* exercise is a mild appetite suppressant.

If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.

Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.

http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

Wait.. I don’t eat baxk any exercise calories! Should I???

vickygalo

vickygalo wrote: »

kshama2001 wrote: »

lbride wrote: »

For me, it's preferable to not work out while focusing on losing weight (otherwise I'll be too hungry)

What percentage of your exercise calories do you eat back? Many posters have said they find that *vigorous* exercise stimulates their appetite - I find that *moderate* exercise is a mild appetite suppressant.

If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.

Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.

http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

Wait.. I don’t eat baxk any exercise calories! Should I???

I just read this and omgim so happy!!!!!!!!!!!

kshama2001

vickygalo wrote: »

kshama2001 wrote: »

lbride wrote: »

For me, it's preferable to not work out while focusing on losing weight (otherwise I'll be too hungry)

What percentage of your exercise calories do you eat back? Many posters have said they find that *vigorous* exercise stimulates their appetite - I find that *moderate* exercise is a mild appetite suppressant.

If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.

Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.

http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

Wait.. I don’t eat baxk any exercise calories! Should I???

Yes, eat them back - that is how MFP is designed

You can start with eating 50% back and adjust as needed after at least a month - if you lose faster than your weekly weight loss goal, eat a higher percentage back.

vickygalo

kshama2001 wrote: »

vickygalo wrote: »

kshama2001 wrote: »

lbride wrote: »

For me, it's preferable to not work out while focusing on losing weight (otherwise I'll be too hungry)

What percentage of your exercise calories do you eat back? Many posters have said they find that *vigorous* exercise stimulates their appetite - I find that *moderate* exercise is a mild appetite suppressant.

If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.

Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.

http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

Wait.. I don’t eat baxk any exercise calories! Should I???

Yes, eat them back - that is how MFP is designed

You can start with eating 50% back and adjust as needed after at least a month - if you lose faster than your weekly weight loss goal, eat a higher percentage back.

thats BEYOND AMAZING NEWS!!!!!!!