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: