Why yes you can but working out will make your body toned; so I just exercise 2 times a week maybe 3 on my total gym. Love it; because it's resistance. Lost a pants size in 3 weeks just using the total gym and wasn't really "dieting."
I'll tell you my experience with both answers to your question...
YES. Stick to your eating plan and you will lose weight, but slowly.
YES, BUT . . . When you throw in exercise it so greatly increases your loss, not only in pounds but in inches. You may go down a whole jean size when the scale only moves a few pounds.
You get out what you put into it. How bad & how fast do you want it?
Fitness Minutes: (21,534)
11 5/23/13 3:29 P
You probably can, but do you want to? I'm finding that even with minimal exercise like stretching I feel better afterwards. Waking up 10 minutes early to stretch and taking a short walk during the day is not a massive calorie burning exercise, but I still feel like I am working towards my goal.
I think you need a balance in life. You are going to look back at this period and realize you are missing something -- you've missed something. A short 15-minute walk won't take all that long and it will help clear your head.
Fitness Minutes: (23,806)
1,053 5/23/13 2:30 P
Yes you can, but without working out a higher porpotion of the weight lost will be muscle as opposed to fat
I'm going to be the only one who doesn't say "Oh, yes! Definitely!" I'm going to say, "Mmm, probably, but..."
Can people lose weight without exercise? Definitely. Can *you* lose the specific weight you want to lose? That depends. It depends on how big you are, your age, how much you have to lose, and how long you're willing to wait. A person who is significantly overweight can lose most of their excess by diet. A tall, young, healthy man can get almost down to ideal weight by diet alone. But a middle-aged petite woman is probably not going to lose the last 10-15 pounds without exercise.
The problem is that you need a certain set level of nutrients. You have to consume calories to get them. For most women, no matter how carefully and strictly you plan, it's impossible to get those nutrients out of food with less than 1200 calories. If you're not an expert dietitian, it's extremely tough to do it with less than 1400. But somebody like me maintains weight at about 1350-1450. Even if I'm careful and go all the way down to 1200, that's only enough to lose 4 *ounces* a week. If I go to a party and have a small slice of cake one day, and another day I measure wrong and eat 2 tablespoons of peanut butter instead of one, I'm down to 3 ounces for the week. In order to lose 10 pounds without exercise, I would have to be *perfectly* disciplined and make NO mistakes for 40 weeks. That's over 9 months with no slip-ups, no slackening for holidays or special events, and no days when I just give in and eat an extra bowl of oatmeal or an orange because I'm bleepin' hungry.
However, I can burn 300 calories a day pretty easily with exercise. That's enough to make up for the occasional miscalculation or even a cookie now and then. With 45 minutes a day of moderate exercise like cycling, I would triple my rate of weight loss.
And there's also the health aspect. Exercise helps with a lot of conditions that lead to weight gain-- it eases insomnia, for example. Poor sleep can actually cause weight gain even when calorie intake is held constant, plus it causes hormone (leptin/ghrelin) imbalances that increase hunger, so people who don't sleep enough do eat more. Exercise can also reduce your chances of depression and thyroid dysfunction, both of which are linked to weight gain.
So if you have a lot to lose, and/or you're a pretty good-sized woman, then yes, you can at least get a start, and maybe start exercising when the internship is over or something. But if, as you say, you've already pretty much cut your diet to bare bones and you're not losing anymore, you're probably going to have to find time to squeeze in more activity. There comes a point where cutting more calories (and therefore being malnourished) just convinces the body that there's a famine happening and it has to learn to get by on less.
Think about ways you can use little scraps of waste time for exercise. Can you study on an exercise bike or treadmill? Can you put a bike in the trunk of your car and use that for errands during the day? (I used to leave the car parked at one part-time job and bike to the other; it was faster than fighting traffic.) Ask Human Resources at your full-time job if they'd be interested in getting one or two treadmill desks as an experiment-- they're not that expensive and they cut healthcare costs, and there have been some preliminary studies that show strong productivity gains, although the data isn't real solid yet. (And depending on what you're studying, there might be a research paper in it for you.)
Now i'm not bragging as if this is the "best way to do it" - I know I SHOULD be exercising. But. So far, I have NOT incorporated any sort of regular formal exercise into my schedule at all, and I HAVE lost 40+ pounds (since January 5).
When I first started losing weight, I did not exercise at all, and my job/home routine is very sedentary. I was still able to lose 1-2#/week (at the very beginning, even slightly more). After I dropped 25, 30 pounds, I have found myself just naturally more physically-active... taking more stairs instead of escalators, walking faster, walking the dog farther, and on a recent vacation doing some fun snorkelling and hiking... I'm more "active" but I still cannot say I really "exercise"... and the weight is STILL coming off.
Of course, doing it this way means having to be very vigilant with my food intake. I keep to the low side of my 1200-1550 range most days, and the number of times I've gone OVER 1550 in the last 5 months is countable on one hand, almost. But I'm ok with that. Some people would rather exercise a bit so they can eat a little more; I am fine with eating a little less so i don't have to hit the gym :)
Sure, follow the advice below about setting your range. I would encourage you to try to add in some kind of exercise when possible.
Fitness Minutes: (120)
2,171 5/23/13 11:25 A
Yes. I lost all of my weight without working out. There was the occasional walk with the dog here and there, and sometimes doing stuff like snow shoveling or heavy cleaning, but nothing I'd even consider logging except for when I was just curious (that's why you see 120 fitness minutes for me :)). I didn't work out because for the first part of my weight loss journey, I had a schedule similar to yours... working full time plus going to school at night. It was either sleep less or not exercise, so I chose sleep.
But, without working out, there is very little room for error with your eating. Your eating has to be really on point all the time since you're not exercising. Also, weight loss will probably be slower than someone with a similar goal that is working out. I lost at an average of around 3/4 of a pound per week.
Bearclaw is right about exercise making you hungry. I am okay with walking, or leisurely riding a bike, but if I swim laps, or play basketball with my friends, I feel hungry afterwards. Then I have to be sure not to undo the calories I burned. It is easy to eat a 500 calorie snack, after burning 300 calories in the pool, when you would be 200 calories better off, if you had just read a book.
I find that low impact exercise I can do with no problem. Walking or a bike ride work the best for me, or even just throwing a rubber ball around in the pool, while wading. Many chores can be exercise and burn calories without causing hunger too. My plan is to never set foot on a treadmill, or elliptical ever again. Most of us were skinny as children, and we got that way from playing, and doing chores for our mothers. It still works. No reason to torture ourselves in the gym. The goal is the be healthy, and fit, not sore, and hungry.
Yes, I recently heard a saying: "get skinny in the kitchen and get fit at the gym."
Fitness Minutes: (15,376)
1,939 5/23/13 10:16 A
Definitely! A lot of people have the misconception that weight loss is about exercising. It 80-95% about nutrition (the fatter you are, the less exercise is important). In fact, some have argued that exercise actually slows/prevents weight loss because it makes you so hungry!
yes. put zero under calories burned, and then set a goal weight loss, and a date to reach it. SP will give you a range that allows you to attain that. Then just eat in the ranges on your Nutrition tracker.
I am currently working full time, going to school, and working an internship about 20 hours a week. I am on the road and my job is a sit down type job-I usually eat within the recommended calories, and try to meet the required amounts-but my weight stays the same. Can I lose weight if I don't work out? I have "maintained" for a number of years-up and down the same number of pounds.
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