I call exercise walking and it's simple to lose along with a low carb diet and I get up and move every 20 minutes.. . I lost 98lbs and have kept it off for now for 3 years. Yes, it took 2 years to lose the weight but there is no magic bullet and I stuck with it.
I see on your board that you love Chinese and chocolate. Dark chocolate is good for you heart, so go ahead an indulge in Ghirardelli cocoa 86% Dark Chocolate, not as sweet as the 72% one, but it is so intense that 2 small squares are all you want. As far as Chinese food, digging into a helping of sesame beef or sweet and sour chicken, well.... it isn't just the white rice that can cause a problem....foods that are high in fat can cause your blood sugar to stay high longer and they just raise your insulin levels which makes your body want to hold onto fat. The sodium will also stall weight loss ...Eating too much salt boosts the production insulin, which is the hormone that tells the body to store fat. The more insulin you have, the more fat is stored....if you crave sweets, it could be a sign that you consume too much salt. Reduce you sodium to 1,000 MG a day and see the weight come off more easily and you may even have a flatter belly.
I'd have to say that those people who live alone, for example, would have it "easier" as far as cleaning out the cabinets, fridge, freezer etc and not having junk/ a plethora of treats/ processed food around. I know exactly what a honey bun is.... down here in TN where I live, they say a redneck breakfast is beef jerky and a honey bun.
If possible-- can you put all the cookies, honey buns, chocolate, etc in one cabinet or on one particular shelf in the pantry? I've found it helpful to get all that stuff together in one place-- especially since I put it on a shelf I don't have to see all the time when I'm looking for something else, like a coffee cup or drinking glass or the measuring cups. It's all sort of "out of the way" but still readily accessible for DH.
And I'd have to agree that you can lose the weight without exercising. But if your goal is to be healthy and fit overall, you need to exercise. You don't have to exercise every. single. day. It can be as simple as walking, with two full-body strength training sessions a week. And on the "off" days, where you're not exercising, it's still important to make healthy choices with your food.
I guess it boils down to.... what is your goal? Is it just to lose the weight, or to get healthy and fit? (which implies weight loss too) You can lose weight eating 1200 calories worth of junky stuff a day. But you won't be heatlthy. Conciously choosing the banana and yogurt over the honey bun.... that's making a choice on the side of being healthy.
Treats and "splurges" have their place, but they are just that-- a treat or a splurge. Many people allow themselves a little treat every day. For example, if you hit the bottom of your calorie range with all good, solid, nutrient packed healthy choices for the day, and then wanted to have a little treat-- well you've still got a couple hundred calories left in your range for that treat. Since I "spend" so few calories on treats, I try to not just eat something because it's there and available.... I want something that I'm going to sit down and really savor. DH likes to keep Oreos in the house but I don't like Oreos all that much. So I'm certainly not going to waste my calories on a few Oreos.
Exercise and Diet are 2 different things. They compliment each other, and exercise can help with weight loss but it isn't necessary for you to lose weight.
If you fix your diet, and start losing steadily, eventually, you will want to start exercising. I lost about 60 lbs. before I exercised on a daily basis. Up till then it was dependent on how I felt. As I approached 300 lbs though, I started feeling better, and started daily walks, and that eventually turned into biking, swimming, and occasional basketball with friends.
For now, you need to focus on eating clean. Get rid of chocolates, and Honeybuns. Stop having cookies. Eat lean meats, veggies, and fruits, and any other healthy carbs that do not cause you cravings. Try to lose 1-2 lbs. a week steadily. If certain foods cause you to feel hungry, then you will need to address that as well. Fix the diet, and see some results, and you will be surprised at how exercise naturally increases as you feel lighter, and healthier.
You can lose weight without exercise, but it won't be permanent.
Fitness Minutes: (0)
23 10/13/13 7:03 P
Thank you for that topic because i don't get to exercise much but I want to lose weight and so far I have lost 7lbs in 3 weeks not sure if that good but it's something better then nothing, Still striving ahead
Fitness Minutes: (120)
2,171 10/13/13 6:30 P
I lost all of my weight without regular exercise. I just had to be uber-diligent with my eating, and plan everything ahead. I still had the occasional "treat", but I planned ahead and stuck with my plan. Even now in maintenance, I still plan many of my meals well ahead of time, especially during the week. When I was still in weight-loss mode, if it wasn't in my plan, I didn't eat it, period. This self control and diligence is what got me to where I am now.
And PS, there is junk in my house. My other half is always trying to gain weight, so there's things laying around for him to eat that aren't that good for me to eat. I just know they're not mine and it's not worth it to me to eat them.
Fitness Minutes: (14,252)
9,646 10/13/13 3:01 P
Of course you can lose weight without exercise. Weight loss is *primarily* about the food you eat, in fact. Exercise is an important component of a healthy lifestyle, and certainly makes the process easier, but to say you can't lose weight without it is misleading at best!
This isn't a journey of perfection. You can have treats now and again, but aiming to make primarily healthy choices will get you there. There is no food that will prevent you from losing weight, if you're otherwise eating at a calorie deficit.
I know exactly what a honey bun is and you should congratulated on choosing the banana and yogurt. Just keep making those good decisions. You will be much healthier than your family members. You can't make them change, so just save yourself. Remember to eat every two hours to keep your metabolism on alert and avoid the hungries which can drag you down ! Protein with each meal keeps you satisfied longer
Fitness Minutes: (6,549)
18 10/13/13 2:07 P
TO SIMPLELIFE2: The reason I have a cabinet full of junk is because my family is not encouraging me to lose the weight. They keep that for themselves and they binge on it. We are NOT an obese family. But some people, like my mother, always finds an excuse to binge on sugar and sweets. If my cabinet had more healthier options, believe me I would feel a lot better about myself. However, because she doesn't care and I can't convince her otherwise I have fight through the cravings. I am doing ok because I realized that it's about commitment. I just wanted to know if people had any advice and yes I do make healthy choices every day but I want to really minimize the amount of sugar that I eat each day.
Fitness Minutes: (4,255)
93 10/13/13 11:40 A
I don't know what Honey Buns are, but it's possible that one serving of Honey Buns contained fewer calories than a banana and yogurt. To lose weight with or without exercising you need to consume fewer calories than you burn. It's obviously good to do so while choosing nutrient-dense foods, but at the end of the day it's about calories.
A few questions. If you are trying to eat healthy, why do you have chocolates, cookies and honeybuns around your house in the first place? It just adds unnecessary stress and temptation, especially when you are first starting out. I find if I fill my cabinets with healthy choices, it makes sticking to my plan much easier. That's not to say you can never have these treats, but it makes it less tempting if you have to go out and buy them.
Also, exercise is not just about losing weight. It is about keeping your body healthy and strong and functioning optimally. Even people who do not need to lose weight should be exercising. The guidelines state you should aim for a minimum of 150 minutes of moderate exercise per week, with two sessions of strength training. This will keep your heart and lungs healthy and your bones and muscles strong.
"What I mean is how do I choose healthier options on the day I don't workout?" You should be selecting healthier options every day. Exercising for 30 minutes is not a free pass to eat a honeybun. With this mind-set, you could end up gaining weight. Many people overestimate how many calories they burn.
Fitness Minutes: (11,869)
210 10/13/13 9:36 A
It's definitely not about mind control - food will always be there, because we need it! However, making positive changes is the way to go. Stock up your kitchen with healthy food, and when you want to snack, you won't have to have a mental battle of honey bun vs. banana! Also, mindful eating is helpful too - when you're eating, just eat; don't surf online, watch tv, read, etc. Then you're less likely to eat more.
Good luck! Congrats on making a good food choice, too!
Fitness Minutes: (6,549)
18 10/13/13 9:26 A
I know the answer to this question and obviously you can't lose weight without the help of exercise. What I mean is how do I choose healthier options on the day I don't workout? I GENERALLY try my very best to eat healthy and get more fruits and vegetables in my meals. I also only drink water. On the day I workout, I eat a lot healthier than other days. For example, I was going to workout yesterday but I got sick and had a little fever. I remembered that we had Honey Buns in the cabinet. I wanted to eat them so badly but I was sort of unsure because I knew I would feel awful if I ate it and I already had 4 mini chocolates and 1 cookie. Therefore, I swaped it for a banana and yogurt. I was so proud of myself and I want to continue this way but I'm not sure if it's just about mind control over food or if it's about making a change? What do you guys think?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.