Weight loss without, or with limited, physical activity.

Spinster321
Spinster321 Posts: 28 Member
in Health and Weight Loss
Hi there.

I've struggled with weight loss over the last 3-4 years, mostly due to medical/physical health issues. As a result, the amount of physical activity I could do is limited to none. I'd lose a pound or two, then gain... or remain at a stable weight, then gain... and gain. Life happens, etc.

Well now, between May 2024 and a few days ago, I've lost over 20 pounds. I still can't do much physical activity, so this is surprising to me. My work is sedentary, etc. My good friend said that maybe my healthier lifestyle (eating, drinking more water, etc.) has made a difference, but I worry about if there's something deeper going on with me. I guess I'd like some feedback about whether this is something "normal" that can happen.

Thank you in advance.
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Answers

  • tomcustombuilder
    tomcustombuilder Posts: 2,283 Member
    You've been taking in fewer calories overall.
  • Spinster321
    Spinster321 Posts: 28 Member
    @tomcustombuilder - that's a possibility, despite not being able to count calories.
  • Retroguy2000
    Retroguy2000 Posts: 1,921 Member
    edited September 2024
    Think about some of the food and drink you've had less of in recent months. Maybe you've had fewer desserts, fewer cookies, fewer chips, smaller portions, less full sugar soda, etc.?

    Assuming some water weight loss, you're looking at a daily deficit of about 500 calories compared to before. That's about 1/6th of a gallon tub of ice cream, 1/4 of a box of cookies, 2 small chocolate bars, 1 liter of full sugar soda, 1/2 of a fast food meal, etc.

    Also, you don't need to increase physical activity to lose weight. If you could manage some walking, that would help, but it's not essential. Diet is the vast majority of weight loss.
  • AnnPT77
    AnnPT77 Posts: 34,953 Member
    Yes, it's possible to take in fewer calories without counting the calories. That's one way people who wanted to lose weight did it before detailed calorie counting was practical. (Yes, I'm that old. ;) ).

    It's somewhat unusual, though not impossible, to have that kind of calorie reduction happen unintentionally.

    It's hard to tell how fast you've lost (because "between May 2024 and a few days ago" is kind of non-specific). If it was all of May until maybe 9/15, that's roughly a bit over 19 weeks, so maybe just a hair over a pound a week? That would imply that you've averaged around 500 calories daily below your weight-maintenance calories over that time period.

    If your "healthier lifestyle" has been switching from lots of highly-processed or refined foods to mostly whole foods, eating fewer fried foods, eating lots more veggies, cutting down substantially on things like butter/mayo/dressings, etc.; and if drinking more water has also reduced your appetite, that seems possible.

    Also, subtle forms of activity, done continuously, can burn a surprising number of calories. (Research has found fidgety people can burn a couple of hundred or so more calories daily than otherwise non-fidgety ones, for example . . . not that I'm accusing you of being fidgety, rather just illustrating how subtle changes can add up. More stairs, more gardening or similar active home chores, etc., can make a difference.)

    If you're concerned, though, talk to your doctor. I'd double down on that advice if you have any other symptoms unusual to you or that you're concerned about (such as rapid heart rate, sleep problems, anxiety, weakness, pain, . . . ).

    Best wishes!
  • Spinster321
    Spinster321 Posts: 28 Member
    Thank you for all of your input.

    So for May, I just checked and it was May 5, 2024 - September 14, 2024. I weigh myself once monthly; more than that would get to me and I know that progress can take time.

    Looking back, I can say that I've been drinking more water; eating more fruits, salads and vegetables overall; eating 1-2 times/day (usually once); mostly staying away from convenience/fast foods (not a big issue for me in general); and the somewhat-hardest one - reducing the amount of cookies. Drinking soda is rare for me in general; and I also cut down on sugar earlier this year. On days where I get a significant amount of steps, it's from either running errands outside or going up & down steps. I was wondering about that in particular.

    I hope that gives some context. Thank you all again.
  • cmriverside
    cmriverside Posts: 34,458 Member
    edited September 2024
    Yes, all those positive changes can lead to weight loss. Like Ann said, that's how we've always done weight loss.

    Intentional exercise is optional.

    If you're worried that you have some medical issue going on? That's also a possibility, so see a doctor.
  • xbowhunter
    xbowhunter Posts: 1,321 Member
    Congrats on the loss.

    I lost 30+ pounds by counting calories, limiting alcohol and my exercise was just walking the dog every other day.

    I have a desk job and not much physical activity, and I was able to lose the weight. :)

  • Spinster321
    Spinster321 Posts: 28 Member
    Thank you, everyone. I'm open to continued feedback.
  • ngagne
    ngagne Posts: 60 Member
    Yes, very possible.
    I've also recently lost 20lbs (180 to 160) this calendar year. I have a severe injury that limits my mobility, and am working with physical therapy to regain (it's going well). That entire weight loss is mainly due to eating better. I stopped drinking alcohol (except rare occasion), limited snacking and when do I choose healthier snacks, and I've reduced my portion sizes at meal times. I could only start running recently, and haven't tracked any calories (starting today with that).
    What we eat is the biggest contributor to our weight. So perfectly possible, and healthy, that you have lost the weight solely to eating better.
  • Spinster321
    Spinster321 Posts: 28 Member
    I forgot to add that I stretch a bit too. I'm looking to tone up, and may begin using my light weights (1 pound, 2 pounds) to do that if my arms can tolerate them.

    I also forgot to say that you all inspire me. Thank you.
  • Spinster321
    Spinster321 Posts: 28 Member
    Hello everyone. Just wanted to give a quick update:

    At the end of October, there was a serious family emergency. Enormous stress as a result, in November until the beginning of December, kept me losing weight, where I was down 30 pounds... then gained half of it back mid-December... then lost most of it again by the beginning of this month.

    The body is a fascinating thing.

    I decided to incorporate very slow walking, via walking videos, as of 4 days ago. I started back doing Walk At Home on Wednesday and today, found something even slower-paced (and hopefully more appropriate) for my medical/physical issues. I'm going to try this every 3-4 days and see what happens, all while continuing with what I've documented here before. (Family emergency is ongoing, but more stabilized; physical activity may be helpful.)

    Thanks for reading.
  • AnnPT77
    AnnPT77 Posts: 34,953 Member
    I'd point out that 15 pounds gained would imply eating 52,500 calories above current maintenance calories. I understand stress eating, believe me, but that's a pretty big number of calories, especially if the gain happened in only a couple of weeks-ish. I've eaten that much above maintenance calories sometimes, but I think a person doing it would notice, if they're used to calorie counting especially.

    If you gained weight super fast without eating enough calories to account for that big a gain, a thing to realize is that stress can trigger extra water retention in the body, and that could possibly account for a fair fraction of those extra pounds. Also, eating more than usual of certain food types - mainly salt/sodium or carbs - can add some water retention, too, because of how those are metabolized. Water retention adds weight on the scale, even though it's not fat gain. That type of weight also drops pretty fast when the triggers are out of the picture.

    Given all of that, I'm wondering whether part of your gain/loss in December - maybe most of it? - might have been water retention from stress and a shift of habits.

    Either way, congratulations on getting things back on your intended track, and I'm happy to hear that the family emergency is in a more stable stage. I hope it continues to calm and normalize.

    Best wishes!
  • totameafox
    totameafox Posts: 136 Member
    I'm disabled. Funny that I am currently over 200 lbs. but 17 years ago I freaked out about hitting 192lbs. I was afraid of what exercise would do to my joints and the pain it would cause with that weight. So I lost 32lbs just by watching what i eat before I started walking everyday.

    Now losing 30lbs won't but me under 200 and the ability to walk for exercise is likely gone even after I lose weight. So get control over it now :) and don't worry about yesterday. Just make sure your future will be good.
  • Spinster321
    Spinster321 Posts: 28 Member
    AnnPT77 wrote: »
    I'd point out that 15 pounds gained would imply eating 52,500 calories above current maintenance calories. I understand stress eating, believe me, but that's a pretty big number of calories, especially if the gain happened in only a couple of weeks-ish. I've eaten that much above maintenance calories sometimes, but I think a person doing it would notice, if they're used to calorie counting especially.

    If you gained weight super fast without eating enough calories to account for that big a gain, a thing to realize is that stress can trigger extra water retention in the body, and that could possibly account for a fair fraction of those extra pounds. Also, eating more than usual of certain food types - mainly salt/sodium or carbs - can add some water retention, too, because of how those are metabolized. Water retention adds weight on the scale, even though it's not fat gain. That type of weight also drops pretty fast when the triggers are out of the picture.

    Given all of that, I'm wondering whether part of your gain/loss in December - maybe most of it? - might have been water retention from stress and a shift of habits.

    Either way, congratulations on getting things back on your intended track, and I'm happy to hear that the family emergency is in a more stable stage. I hope it continues to calm and normalize.

    Best wishes!

    Thank you for this explanation. It makes sense to me, looking at it this way. I'll continue keeping an eye out.
    Thank you for continued support as well.

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