When I started I really just focused on eating healthy most of the time, tracking my food and staying at my calorie goal. I did walk more, but didn't really "go for walks" or start an exercise program. When I'd lost about 30 pounds over 6 months I bought a pedometer and started walking. It took me about 18 months to lose 60 pounds. When I started a cardio and weight exercise program I lost another 20 pounds in 6 months and I was actually at my goal weight when I started in at the gym. Much more toned now too and I feel better.
That would be *me*. All the loss you see on my ticker here has been dietary ALONE. I'm in a powerchair. I can't exercise. Even the activity of normal living is challenging for me. The thing is, you have to eat on the right dietary plan. I won't say exercise is a bad thing... but it's been suggested that it isn't the weight-loss tool it's cracked up to be. Cardiovascular health, overall toning, better mental outlook - oh yeah! But for weight loss? nah.
You can do it. Don't get hung on the exercise thing.
8/7/14 10:13 A
Kastra's explanation is very good. I lost 22 pounds with just diet and the VERY occasional bike ride, hike, etc. BUT, my diet had to be fairly clean otherwise I was short on a macronutrient. Now, I stopped counting for the last 4 months and gained 5 pounds - so I'm back at it again. This time though I am trying to get consistent exercise so that I can allow myself more treats, alcoholic drinks, etc. I wish I could get to a place where I didn't have to count calories, but unfortunately I am just not very accountable for my behavior unless I'm recording it somewhere!
Fitness Minutes: (13,947)
8/7/14 8:33 A
The first thing that I did was change my diet because I was to self conscious to start walking when I first started my exercise journey.
Fitness Minutes: (0)
8/7/14 2:52 A
THANK YOU everyone for your comments
Fitness Minutes: (23,835)
8/6/14 6:31 P
I was able to lose 25 pounds with minimal exercise to get my weight back into the middle of the normal range. I focused on trying to eat healthier and not eating too many calories. I thought I was eating ok but I was eating too many calories and didn't realize it until I started tracking. I tracked jogging (my initial goal was 3 miles three times a week) I started with walking and slowly built up to jogging. I wanted to start with a routine that wouldn't overwhelm me and cause me to give up. I didn't track things like when I took the dog for a walk or went for a bike ride with my kids.
Everyone is different, Sometimes it takes a while to figure out what works for you.
Fitness Minutes: (74,443)
3,293 8/6/14 5:46 P
For me it is just the opposite--success is about 80% exercise and 20% diet. My diet was never really that bad to begin with, so that is part of my perspective on the issue.
Track everything and see what works for your particular body. Exercise is so important for overall health and for managing stress that it would be a shame not to make it part of your lifestyle in some way.
Fitness Minutes: (24,670)
2,738 8/6/14 4:08 P
It's also worth noting that without strength training, up to 25% of the weight you lose can come from muscle (even if you're doing cardio exclusively). So while it might still show up on the scale as lost weight, in the long run it will negatively affect your strength, your physique and lower your metabolism.
Fitness Minutes: (84,307)
7,170 8/6/14 4:04 P
Exercise should be part of your routine to help strengthen muscles and bone.
8/6/14 11:44 A
I've read that approximately 3,500 calories is a pound. If you cut back on food for 200 calories, it would take you 2.5 weeks to lose a pound. It can be done: but it's easier with exercise. I've lost weight just by restricting calories in the past but have now done it with exercise (exercised 24 out of 25 days for at least ten minutes.) and much prefer it.
8/6/14 10:47 A
You can certainly lose weight just by changing your diet. When it's healthy for you to do so, I would encourage slowly adding exercise into the routine, because I think a lifestyle change is going to be more effective and long-lasting than a diet will be. If you lose a lot of weight by changing your diet but don't begin to exercise at some point, you might have a lot of excess skin and poor muscle tone.
That's how I lost the first 30+ pounds. I was so out of shape initially, my doctor recommended that route.
I also know people that only do strength training sporadically and successfully lose weight.
It takes a lot more attention to nutrition and calorie counts, but it's quite possible. To lose weight, you just need to create a calorie deficit. Through the generally-recommended route, that's done by creating a minor to moderate deficit through diet, and then the rest of the deficit is made through calories burned by exercise. If exercise is eliminated, though, the deficit can be made entirely through calorie intake restriction. The caution comes in that, in restricting calories enough to create a deficit entirely through intake, it's easy to miss vital nutritional requirements so every bite needs to include necessary nutrients. It leaves little room for empty calorie treats.
8/6/14 9:57 A
" I was just wondering if anyone has actually lost weight on what they ate only, without actually exercising? "
Sure, lots of people have.
Fitness Minutes: (9,224)
8/6/14 9:45 A
There are many people who have on here. Personally, I have found it is a delicate balance. I decreased my calorie intake to the minimum and was unable to lose with or without exercise. Now I'm right around 1400 and I can lose when I don't exercise for a couple weeks. I have found just adding in a walk a couple times a week will help me to lose that extra pound every other week.
Fitness Minutes: (0)
8/6/14 8:28 A
Hi, I keep hearing how losing weight is 80% food and 20% exercise... I was just wondering if anyone has actually lost weight on what they ate only, without actually exercising?
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