Losing weight WITHOUT exercise

lucky2702 · August 2019

Any success stories on losing weight without exercise?
All i've done is cut out all drinks besides water, green tea and coffee, no take out, no fatty foods, no sweets. And i'm already starting to feel better, I'm on day 7.

Was just wondering if anyone managed too lose weight and get to their goal weight just by eating better and less?

Current weight: 74KGS.
Goal weight: 50KGS
Height: 160cm.

Pipsqueak1965 · August 2019

Of course! Weight loss is almost all down to what you eat ...

leobrah · August 2019

Yes it is possible. It will be slower but effective none the less. Only minus is that exercising gives benefits too, like improved mood, more energy etc. so that's the only thing you'd be missing out on.

tjthegreates · August 2019

I have used MyFitnessPal as a tool. I put in my information and weight goals and began recording my meals and making changes based on the feedback. I also just finished a nutrition class. I sit at a desk ten hours a day and am not very active. I am trying to be more active, especially as I progress toward my goals. I lost 6.8kg in two months and have 63kg to reach my first goal.

EnriqueShockwave1911 · August 2019

Hello,

I eat everything you mentioned in your post and lost 75lbs over the past year. I started at 250lbs down to 175lbs, i didn't exercise once, I haven't been to the gym in 2 years. You can eat *basically* whatever you want as long as you maintain a calorie deficit. I would be happy to answer any questions you have, there are a lot of good people on here who know a calorie deficit in the answer, they gave me the motivation to do it.

meeharriet · August 2019

Yes it’s less about exercise and more about what you put in your mouth if you’re talking about weight loss per se ... I lost three stone and kept it off for 11 years now one stone of it crept back so I’m back on it - I walk my dog but that’s it weight comes off anyway

hfergie · August 2019

So I’ve been trying so hard to exercise off the baby weight this year but I think it was stressing my body out too much so I’ve decided to do a low carb calorie deficit diet (not Keto) without much exercise, just when I feel like it. I feel like it might finally be working and to be honest, it’s nice to kind of take a break from all the exercise!!

ShayCarver89 · August 2019

I lost my first 35ish pounds without exercise.

mtsprout · August 2019

I lost my first 30 lbs with pretty much no exercise, just diet. It's possible, but I regret doing it now because when I did start working with a personal trainer and lifting weights I found that I had lost muscle, too. Muscle is metabolically active tissue, so building more of it burns more calories at a resting state. You don't need to run miles every day or lift weights, but remaining active doing something you enjoy like bike riding, swimming, or playing a sport will complement your diet and keep you losing weight in a healthy and sustainable way for your body.

As an aside, when I started lifting weights I stopped losing weight for a few weeks despite sticking to my calorie deficit. Then, suddenly, 7 lbs fell off. This is normal!

mwoltermann · August 2019

I Lost 10 lbs w/ just dieting (goal is 15lbs w/ a stretch goal of 20lbs). In fact I purposely left out exercising because I found it made me crazy hungry. I wanted to deal with my eating habits since in the past I would start to exercise then eat 10x more/worst.

First no take out which is a nice budget saver as well, better quality grains instead of pasta/white rice I will use farro or quiona, less snacking/better quality snacking, and smaller portion sizes (.25lb of meat instead of .5-.75 lb a meal). I started exercising but its been much easier to control the hunger now that I have a better handle on my diet.

Good luck!

speyerj · August 2019

I have tried both, dieting without exercise, exercise without dieting and doing both together. Exercise alone does not help me lose weight, but it has its own health benefits. Starting a diet and a new exercise routine at the same time can lead to frustration and failure - you are in pain, you get hungry - its easy to fall off the wagon. It can be daunting to try to stick to a food plan and start an exercise routine at the same time, especially if you have a lot to lose and are out of shape. With this go around, I started with tracking my food first. After 30 days, and some significant loss, it got easier to incorporate more walking into my routine and I pushed myself to increase my steps and pace. Now at 70 days and 30+ pounds down, I'm ready to start adding strength training and more intense exercise.

Momjogger · August 2019

I agree that you can exercise without dieting and not lose weight. I can’t diet without exercise and lose weight though. I think maybe because exercise allows for wiggle room calorie wise. I know some people can and do lose weight without exercise. I think if you’re really active you probably don’t need to exercise, but I’m not super active or energetic normally, so I need to exercise to burn more.

cwolfman13 · August 2019

Of course...weight management comes down to calorie (energy) management. If you're in a calorie deficit, you will lose weight.

That said, I would highly recommend getting in some regular exercise, even if it's walking. Regular exercise is just about the best thing you can do for your overall health and well being. Exercise doesn't have to be a sufferfest.

cheryldumais · August 2019

I lost most of my weight with walking only however, I regret not doing some strength training. I wish I had worked harder to maintain the muscle I had because it's harder to build now than maintaining would have been. Why do I want more muscle? Because muscle requires more calories to maintain than fat. Also because I'm getting old and I don't want to lose strength. Just my two cents worth. As others have said as long as your calories in are less than what you burn you will lose weight.

sc487 · August 2019

I found this time around that losing the weight is easier not exercising. No that I’m losing more or faster, but I’m not starving all the time, I was eating probably close to 4-5 thousand calories per day. I started counting calories a few days ago I had less than 1400 calories on my third day. Not because I was starving myself, I simply wasn’t hungry. When I tried the first time I started out with the cutting calories and walking several miles per day and I was starving and miserable all day long. So far this time is much more pleasant.

jo_nz · August 2019

I started off with just controlling food intake, and did lose weight as predicted. But as a fairly short and sedentary person, my calorie allowance was lower than I was happy with, and I wanted to be able to enjoy occasional treats without wiping out my deficit.

At this point, I haven't managed to include the gym or regular sports, but have just increased my daily activity (tracking with my Fitbit) to earn myself a few more calories to play with.

leonard41704 · September 2019

I’ve lost 30lbs since the 4th of July. It was all diet and no exercise. I’m not on any special diet. Half the time, I eat OMAD which is dinner between 5-7. I may eat a small lunch or snack during the day if I feel like it. Some days are HPLC. Some are HPLF. Some are HCHF. The only time that my macros really matter, is the day after my cheat day. It’ll be HPHF. My starting weight was at 360,...or just below it. I’m now at 328. My next short term goal is 320 by the end of this month. My ultimate goal is 300. People say, 300??? The reason is because I am 6’6” tall, to start. I carry a lot of muscle mass. Even when I was at 360-370, I was carrying 250 lbs of muscle mass. I was strength training and doing cardio while being on these high calorie diets. I didn’t lose any weight. Maybe 10lbs on average over the course of a year and a half. I could tell that I was gaining too much muscle. My body was tight all the time. So I quit working out all together for a while. Since then, my body feels more functional. Since I started losing the 30lbs,...I can tell that my body feels much better than it has in a long time. As far as meals go,...I still do takeouts and sweets every now and then. I just make sure that they fit within my caloric plan.

Moxiemama5678 · September 2019

I lost 50 lbs without exercising. I’ve started exercising though because I hit a plateau.

koalathebear · September 2019

lucky2702 wrote: »

Any success stories on losing weight without exercise?
All i've done is cut out all drinks besides water, green tea and coffee, no take out, no fatty foods, no sweets. And i'm already starting to feel better, I'm on day 7.

Was just wondering if anyone managed too lose weight and get to their goal weight just by eating better and less?

Current weight: 74KGS.
Goal weight: 50KGS
Height: 160cm.

You can definitely lose it without exercise, it's just slower I think and less fun in the sense that, the additional exercise meant that I could eat more of what I liked instead of just cutting back food/eating things I might not like so much. If I stuck to my original minimum calorie budget with deficit, I could only eat very low calorie food. Doing the exercise means that I've still been able to lose the weight despite still eating all my favourite yummy foods, which has made the journey a bit more bearable/enjoyable.

Also, given your height, 50kg seems a bit low. I'm 150cm tall, I started out at 86.6kg in early Jan this year. My initial goal was 50kg because of my height, but after I'd lost around 20kg, I decided that I'd probably reassess at the 54-55kg mark. I hit 54.7kg today and intend to go into maintenance because if I lose any more, I think I'll start looking a bit gaunt. Depends on what you are after I suppose but 50kg is actually quite light! Maybe do what I've done and work towards that goal in the first instance but perhaps reevaluate at the 58kg mark or something and see how you feel?

samhennings · September 2019

lucky2702 wrote: »

Any success stories on losing weight without exercise?
All i've done is cut out all drinks besides water, green tea and coffee, no take out, no fatty foods, no sweets. And i'm already starting to feel better, I'm on day 7.

Was just wondering if anyone managed too lose weight and get to their goal weight just by eating better and less?

Current weight: 74KGS.
Goal weight: 50KGS
Height: 160cm.

I lost all my weight purely through diet, no exercise.

However, I was not happy with the results. I had become the definition of skinny-fat and felt terrible about myself.

THEN I ended up going to the gym, and over time did a recomp and was ultimately much happier.

So while it is absolutely possible to lose the weight you want with diet alone, you might want to consider the body shape you have/want as well - exercise may be necessary to achieve your goals.

donnadee1984 · September 2019

leonard41704 wrote: »

I’ve lost 30lbs since the 4th of July. It was all diet and no exercise. I’m not on any special diet. Half the time, I eat OMAD which is dinner between 5-7. I may eat a small lunch or snack during the day if I feel like it. Some days are HPLC. Some are HPLF. Some are HCHF. The only time that my macros really matter, is the day after my cheat day. It’ll be HPHF. My starting weight was at 360,...or just below it. I’m now at 328. My next short term goal is 320 by the end of this month. My ultimate goal is 300. People say, 300??? The reason is because I am 6’6” tall, to start. I carry a lot of muscle mass. Even when I was at 360-370, I was carrying 250 lbs of muscle mass. I was strength training and doing cardio while being on these high calorie diets. I didn’t lose any weight. Maybe 10lbs on average over the course of a year and a half. I could tell that I was gaining too much muscle. My body was tight all the time. So I quit working out all together for a while. Since then, my body feels more functional. Since I started losing the 30lbs,...I can tell that my body feels much better than it has in a long time. As far as meals go,...I still do takeouts and sweets every now and then. I just make sure that they fit within my caloric plan.

Can you give me tips to build muscle wirhout looseing weight x

J72FIT · September 2019

Weight loss is CI>CO, nothing else. How you get there is very individual...

colettehugh · September 2019

I used to do heavy cardio and lifting when trying to lose weight previously. I'd lose a lot the first three weeks (mostly water weight), then I'd struggle to sustain even a .5 pound per week of weight loss, then I'd burn myself out after about 10 weeks (starving 24/7, headaches). After being on that roller coaster for years, I decided to cut out the cardio and heavy lifting.

Since June 22nd, I've been focusing mainly on my caloric intake (good foods) and walking about 2 miles a day, regular pace. I really don't consider walking "exercise" per se. This has been the most successful and sustainable weight loss I've ever tried. I've been losing an average of one pound per week (some weeks .5 pound, other weeks 2 pounds).

What I've learned: too much cardio sets you up for failure and caloric intake is the most important factor in losing weight, so yes, you can successfully lose weight without exercise.

riffraff2112 · September 2019

Totally possible. Diet is certainly the biggest contributor to weight loss/gain. Results can be enhanced/hastened and enhanced by adding/increasing resistance training and cardio, as well it is important for overall health.
Shaping your body, adding lean muscle mass or improving your heart health are other reasons to add exercise.

I always try to strive to get an equal amount of resistance training and cardio workouts but when life gets busy...I definitely remind myself that it doesn't take time to eat well. It is in this way that my 'diet' doesn't derail. I often go as much as a few months without doing anything physical, but I ensure I am eating well and that is how I've been able to maintain my weight loss. I know if I totally drop off my exercise routine.

In a nutshell, it kind of depends on your goals, targets and timelines. Some people just need to drop weight, others want to look a certain way. I wanted to get skinnier, but then fell in love with weight training and liked how my body responded to weight training. I hate cardio, but force myself to do it because I find it helps me get leaner. Its almost always a struggle to take that first step.

elfin168 · September 2019

You can lose weight without exercise but you will lose more muscle mass along with fat mass then if you were to combine weight loss with aerobic and/or resistance training. There are studies that show this. You are also likely to lose more fat mass if you have a lower deficit (ie eat more) and if you have a protein intake of approx 1.5plus grams of protein per kg of body weight

nighthawk584 · September 2019

sure you can, but exercise has so many health benefits , why wouldn't you?

kiddycat73 · September 2019

nighthawk584 wrote: »

sure you can, but exercise has so many health benefits , why wouldn't you?

I’m not the OP, but I was going to ask that question myself. I had 2 surgeries on my cervical spine 8 weeks ago, and I won’t be cleared to do anything more strenuous than a short walk for another 4 months. I’d love to reap the health benefits of exercise right now, but I just can’t.

1985robbie · September 2019

Pepperpony wrote: »

I lost 50 lbs without exercising. I’ve started exercising though because I hit a plateau.

How long did it take you to lose the 50 lbs without exercise?

gatamadriz · October 2019

I’m down almost 5 kilos without exercising, however I’m finding that I want to move more at this point. I want to do some weight work because I like the way it feel and it helps tighten the skin as you go. I also adore dance workouts. I don’t have a schedule for it, maybe once a week for now, but I know it’s motivating me to keep losing weight. That said, absolutely you can lose without exercise, I think everyone has.

Sherryloycie · October 2019

What diet are u all doing? I’m on a 1250 calorie diet per day. I’m new at this. I weigh 230 and I’m 5’2. Trying to get to 175 or less

donnadee1984 · October 2019

samhennings wrote: »

lucky2702 wrote: »

Any success stories on losing weight without exercise?
All i've done is cut out all drinks besides water, green tea and coffee, no take out, no fatty foods, no sweets. And i'm already starting to feel better, I'm on day 7.

Was just wondering if anyone managed too lose weight and get to their goal weight just by eating better and less?

Current weight: 74KGS.
Goal weight: 50KGS
Height: 160cm.

I lost all my weight purely through diet, no exercise.

However, I was not happy with the results. I had become the definition of skinny-fat and felt terrible about myself.

THEN I ended up going to the gym, and over time did a recomp and was ultimately much happier.

So while it is absolutely possible to lose the weight you want with diet alone, you might want to consider the body shape you have/want as well - exercise may be necessary to achieve your goals.

Give me tips please x

Losing weight WITHOUT exercise

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