Losing Weight without Exercise

A number of my patients have asked if it is possible to lose weight without exercise, walking, or engaging in some sort of activity…The answer – Yes you can lose weight with restricting your calorie intake alone BUT!!! Maintaining your weight loss without exercise or increasing physical activity cannot happen (unless you starve yourself or take up extreme measures & THAT is a NO NO!) What usually happens when you lose weight without exercise – you tend to lose water and muscle rather than body fat and eventually, your metabolism slows down.
The benefits of being physically active are usually underestimated where , apart from helping with weight loss, exercise plays a role in:
  • Increasing your metabolism which makes it easier to lose weight.
  • Changing your body composition by reducing body fat (specifically abdominal fat) and increasing muscle mass.
  • Lowering your risk of Diabetes, Heart Disease, Colon Cancer, Osteoporosis.
  • Improving your cholesterol levels.

For weight loss to happen, I always recommend people to engage in moderate activity for 45 mins to 1 hour at least 4 times per week. Keep in mind that “moderate” means a level of activity that is energetic where you are still able to talk comfortably (i.e. increasing your breathing rate but still being able to carry on a conversation). Activities can include: brisk walking, swimming, cycling or using cardio machines at the gym.

For preventing weight gain – Aim for engaging in moderate activity 5 times per week for 3o – 60mins.

Goal setting is very important when you do want to start being active. Be realistic and determined. You can start by being active 3 times a week for 30mins then increase that gradually to reach a target 4-5 times per week for 1 hour. Alternatively, you can purchase a pedometer which is a small gadget that clips on your belt. It detects body movement and counts the number of steps that you take over a day. The guidelines suggest you aim for 10,000 steps a day.

Remember that being active comes in many forms so find something that you enjoy doing, whether it is dancing, indoor rock climbing, playing football or tennis or just simply walking with a friend. Bottom line is get out there, be active and let us all stop making excuses!!

1 Comment
  1. i love ur posts!! i just do!! great tips!!!

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