When it comes to losing weight, most people are accustomed to hearing and thinking that it requires diet and exercise. While the odds of success in weight loss and overall health and well-being are greater if both are a part of one’s daily lifestyle, many non-exercise enthusiasts want to know…can you lose weight without exercise? Well, the answer is yes; you can.
In fact, a recent study published in the journal Applied Physiology, Nutrition, and Metabolism adds to a growing body of research that shows that while both markedly improve overall health, they do not have an equal effect on weight loss. In that study, tested exercise training alone did not lead to weight loss in female participants.
At times, perceived or anticipated effect of exercise on weight loss may actually cause people to consume more calories, thus derailing weight loss efforts.
Nutrition Is Key
The cold and hard fact is that weight loss is about calories in versus calories out. If you consume more calories than your body needs to function, you will gain weight. Weight loss requires getting complete nutrition with fewer calories than you burn.
To successfully manage your calorie intake, it is essential that you know your basal metabolic rate. If you otherwise follow general guidelines for calorie consumption, which typically recommend 2000-2500 calories per day to maintain weight, you may find you actually gain weight. A petite, lightly active, middle aged woman, for example, may only be able to consume 1500 calories per day to maintain weight.
In order to feel most satisfied while controlling caloric intake, it is very important to understand the nutritional value of the food you eat. If you focus on getting the majority of calories from lean proteins, vegetables, fruits, and healthy fats, you will find that you can eat much more than if you eat processed foods with a lot of simple carbohydrates and empty calories.
Refined and added sugar is likely your biggest enemy when it comes to losing weight. Not only will it decrease your ability to lose fat, but it increases cravings, and it causes you to feel sluggish/lethargic.
Tools For Success
There are several things that you can do to help yourself lose weight without exercising. Some key elements to success:
- Track your daily calorie/nutrition intake. You can do it manually, but there are a lot of great apps that take all the work out of it. One popular example is the MyFitnessPal app. It will set a daily calorie target based on your goals, activity level, height and current weight. It has a very large database of foods and their nutritional value, which makes entering your daily food intake very easy. If you find you do not have the time or patience to track your food/calorie intake, you may want to consider weight loss programs that do that work for you.
- Get enough sleep at night. Experts recommend 7-9 hours of sleep each night for overall health and weight success. Getting too little sleep can actually slow or halt weight loss. Too little sleep triggers an increase in cortisol levels. This stress hormone signals your body to conserve energy and hang on to fat.
- Drink enough water each day. Drinking water has many health and weight loss benefits. A minimum target of 64 oz per day is a general guideline. Some experts recommend drinking ½ oz of water for every pound of body weight. Because every calorie counts, why waste them on caloric beverages? I much prefer to eat my calories. So save calories, and drink water.
- Reduce stress. Reducing stress is key to weight loss success. When a person is stressed, their body produces hormones called glucocorticoids. These stress hormones increase appetite, potentially leading to weight gain. Higher stress levels can also lead to poor sleep habits, and increased odds of emotional eating. Both, of course, are counterproductive to weight loss efforts.
- Eat at home versus dining out. It is important to know what you are eating in order to best track your calories, protein, fat, carbohydrates and sodium. Cooking at home allows you to better control what you are consuming. There are many hidden calories and sodium in the sauces and seasonings used in meals when dining out. If dining out involves fast food on a regular basis, the implications are even worse. One fast food meal can often put you well over your daily calorie target. Meanwhile, it offers little nutritional value.
- Be mindful of sodium intake and limit excess. Recent studies have shown the average American diet contains far too much sodium. While the recommended daily intake is between 1500-2300 mg, it is estimated that we consume anywhere from 3500 to 10,000 mg per day. The short term implications for excess sodium is fluid retention (thus added pounds on the scale). The long term implications of that excess fluid retention is stress on the heart, leading to high blood pressure, increased risk of heart disease, kidney disease, and stroke.
While exercise most certainly will improve health and well-being, and will assist in your daily calorie expenditure, it is possible to lose weight without exercise. Establishing healthy habits such as proper nutrition, sleep, hydration and stress management are truly the key components to weight management. If these habits do not become part of your every day life, while you might find temporary success, the odds of long-term weight management and improved health are significantly reduced.