Exercise To Lose Weight | Is It Necessary?

Best Way To Lose Weight Without Exercising

It is very much possible to lose weight without exercising. Assuming there are no pre-existing conditions or other personal medical factors at play, weight loss is controlled by two main factors:

  1. Caloric Intake – How much do you eat?
  2. Energy Expenditure – How much physical activity do you perform?

If we want to lose weight without exercising, this leaves us with option #1 restricting our caloric intake. Better known as dieting.

We all have a certain amount of food we eat daily to maintain our current body weight. In order to lose weight, you need to be in a caloric deficit or eat less than your daily maintenance calories. You should eat as much as possible while still being able to maintain weight loss. In order to see a weight gain, you would need to be in a caloric surplus or eat more than daily maintenance.

Diet can be just as important, if not more important, than your physical activity.

Remember that your doctor should be consulted before implementing any change in diet or exercise. Only your doctor can provide medical advice.

Dieting For Weight Loss 101

The term diet gets a bad rap nowadays. That is due to some of the extreme diet options out there which severely restrict the foods you can eat and the lifestyle you can live. Let me tell you that dieting for weight loss does NOT need to be torture.

There are many diets out there and the truth is that most of them work. But are they right for you? If you love to have toast with your morning breakfast, committing to a ketogenic diet will not be fun. If you want a diet to help you lose weight, you must be able to adhere to it.

Let’s talk about some of the key factors to maintaining calorie deficit and start shedding that extra body fat without any physical activity.

Tack Your Calories

If you were asked today “how many calories do you eat in a day?”, what would you say? If you’re like most people out there you won’t have a clue.

You might know that food from McDonald’s is probably high in calories and a salad from Saladworks is likely lower calories. But you likely wouldn’t be able to guess your daily caloric intake with any sort of accuracy.

Tracking your daily calorie intake is crucial for losing weight. You need to know your current calorie baseline in order to adjust and lose weight. For example, if you find that you eat 3,000 calories in a day on average, modifying your daily caloric goal to 2,500 calories will likely get you on the right path to lose fat.

Tracking calories is not easy for everyone. To start It is recommended that you track your calories for a few weeks to a month. The knowledge you gain will allow you to more easily eyeball portion sizes and eat fewer calories.

The average recommended calorie intake usually varies from 2,000-3,000 calories. Unless you have the physical activity level of an Olympic athlete such as Michael Phelps, your daily caloric intake should likely be in that range. A general rule of thumb is 15 times your weight should be your caloric intake.

Free mobile phone applications, such as MyFitnessPal, can be extremely useful tools to keep a log of your daily caloric intake.

Learn to Read Food Labels

Walk down the cereal aisle at your local grocery store and ask yourself “which cereal is likely the most healthy?”.

Your eyes will likely be drawn to natural-looking products with great marketing. Buzzwords such as “no sugar added” are thrown around left and right. But in many cases, you would be shocked to know that the “healthy cereal” you have been buying has the same amount of calories and sugar as your childhood favorites!

This is why reading food labels is so important for anyone looking to start a weight loss journey. The calories in your food can be calculated using the macro-nutrient content.

  • Protein – 4 calories per gram
  • Carbohydrate- 4 calories per gram
  • Fat- 9 calories per gram

Protein, carbohydrates, and fats all have their place in a well-balanced diet. Carbs and fat are not evil. Next time you’re in the grocery store, make it a habit to pick up the food and read the label before you put it in your cart. You may be shocked at what you find.

Eat High Protein Diet

Protein is a very important macro-nutrient in the world of exercise and losing weight. For those who work out, protein is used to repair and grow our muscles when paired with training.

However, those who don’t exercise regularly can also benefit from a high protein diet. Protein is highly satiating. This essentially means it will make you full.

Make it a goal to consume about 1 gram of protein per pound of body weight. For example, a 150-pound person will consume 150 grams of protein per day.

The National Center for Biotechnology Information has published research comparing high protein vs. lower protein diets. High protein was shown to have the following benefits:

  • Greater weight loss
  • Greater fat mass loss
  • Greater preservation of lean mass
  • Greater reduction in key health parameters (triglycerides, blood pressure, and waist circumference)

Finding foods that you enjoy and can easily digest such as beef, chicken, seafood, and Greek yogurt can be great sources of protein in your diet. Supplementing with a whey protein powder can also be helpful to achieve your protein goal when whole foods aren’t enough.

Before you grab that late-night snack, check if you hit your protein goal for the day.

Minimize Sugar Intake

You do not need to be a doctor to know that sugar in excess is not good for the human body. Minimizing sugar intake can play a large role in assisting weight loss. If you want to lose body fat without exercising, it is even more important to minimize sugar.

Sugar can cause your insulin levels to spike. Insulin is a hormone that is secreted by your pancreas and controls the body’s blood sugar and glucose. People who do not work out tend to be less insulin sensitive, meaning they are not as efficient at utilizing insulin. Your body can shuttle extra glucose to fat tissue where it will be stored as fat, and potentially block yourself from storing healthy fat.

Minimizing sugar, and prioritizing lower glycemic carbs are key. You will likely not eat enough vegetables to cause a spike in insulin on a normal diet.

Notice we recommend minimizing and not eliminating sugar completely from your diet. It is important that we set healthy lifestyle guidelines which lead us through life. Setting a firm rule that you will never eat sugar again is simply not realistic.

Why Is Exercise So Important For Weight Loss?

We have talked about how to utilize diet to promote weight loss. But the truth is physical activity is critical for optimizing your calories burned and ensuring you maintain muscle mass while losing weight.

It is nearly impossible to outwork a bad diet. Even for the best of diets, there comes a point where you cannot restrict your diet anymore and need to burn more calories. Exercise is critical to increasing the number of calories burned.

Exercise can take many forms. Let’s take a look at two key categories of physical activity and see how they assist in our weight loss goals.

Weight Training

Weight training is one of the best forms of physical activity. Getting in the gym 3-5 days per week and resistance training to target major muscle groups is a great way to increase your overall health and ensure more calories are burned. Although bodyweight workouts can be effective, you get more bang for your buck with weight training. Some of the benefits of weight lifting include:

  • Increase in overall strength
  • Improve metabolism – burn calories easier
  • Improve longevity & reduce risk of injury

One common myth that beginners face is that lifting weights will make you bulky. This is true for both men and women. Resistance training will simply allow you to burn more calories and build lean muscle mass. Trust me that you are not going to look like Arnold Schwarzenegger by accident.

For those of you just getting started on your weight loss journey, My Fitness System provides a great beginner’s dumbbell & barbell workout guide to get you moving. By no means do you need to set world powerlifting records in the gym. Get in there and challenge yourself.

Cardio

Another great physical activity to stimulate weight loss and overall health is to utilize cardio. There are two main categories of cardio that are popular today.

  1. LISS (Low-intensity Steady State)
  2. HIIT (High-Intensity Interval Training)

LISS (Low-intensity Steady State)

LISS is a slower and longer form of cardio. During a LISS cardio session, you should target keeping your heart rate 60-70% of your maximal heart rate. This is also called zone 2 cardio. In non-scientific terms, zone 2 is cardio you can perform for a prolonged period of time while painting a conversation.

Everyone’s body will react differently. However, as a general rule, your zone 2 sessions should be a minimum of twenty minutes.

How much LISS cardio you do will depend upon your diet and weight loss goals. For example, if you only want to drop a small amount of weight over a longer period of time 2-3 20 minute sessions per week may be enough. For those trying to create a greater caloric deficit and maximize the cardiovascular and longevity benefits of zone 2, 75-minute sessions 4-6 times per week could be utilized.

Again these are not one size fits all rules. You will need to tailor the cardio program to your fitness level, your goals, and your daily schedule. As a general guideline, try to keep your session from 20-75 to see the true benefits.

HIIT (High-Intensity Interval Training)

HIIT has become very popular in recent years. HIIT, or high-intensity interval training, can be defined as a shorter duration but higher intensity training style with rest in between.

The exact period of activity vs recovery will vary and is not an exact science.

One popular method of HIIT cardio is performing sprints on an indoor stationary bike. For 40 seconds you sprint on that bike as if your life depended on it. For the next 20 seconds, you come to almost a complete stop. This would be a 2:1 ratio of activity to rest.

A major benefit of HIIT is that the training period is short. It is recommended to keep HIIT sessions to less than 20 minutes in duration, with average sessions lasting about 10-12 minutes. This will provide maximum schedule flexibility as there is no excuse to skip when the workout only lasts 10 minutes.

For many folks who do not have the goal of improving athletic performance, HIIT may not be the best option as it will take more to recover from a HIIT session vs. a LISS session.

Cardio Recommendation

In a perfect world, a healthy balance of LISS & HIIT cardio would be included in all fitness routines. Life gets in the way.

We may not all have the ability to do all-out bike sprints or run hills. For the majority of us, going for a 30-minute walk with your wife or roommate after dinner is more realistic. And that’s fine! You will be burning calories while catching up on each other’s days. If your goal is to build muscle mass, be sure to perform your cardio after lifting weights to get the most out of your efforts.

On the other hand, some of us don’t have the time for long-formed cardio or weight training sessions. Or maybe we are looking to make gains in athletic performance. HIIT cardio can be effectively used for these people.

Find the level of physical activity that works best for you.

Tips For Weight Loss | Key Takeaways

In no particular order, here are some of the key takeaways if you want to lose weight:

  • Track your calories – You cannot make adjustments to your diet until you know exactly what you’re eating on a daily basis.
  • Don’t drink your calories – Living life on a caloric deficit is hard enough. Utilize sugar-free sodas and sports drinks to avoid running out of calories and still feeling hungry.
  • Eat a higher protein diet & minimize sugar – Protein is key for building muscle and keeping yourself full while dieting. Target 1 gram of protein per pound of body weight. Reduce sugar intake if you’re serious about your health and weight loss.
  • When it comes to diet consistency is the name of the game – The best diet is the diet you can stick with over the long haul. Pick what works best for your cravings and lifestyle.
  • Lift Weights – Resistance training will improve your physical performance and metabolic health.
  • Implement Cardio Routine – LISS or HIIT workouts can accelerate your weight loss and increase your lifespan.
  • Stay Active & track your daily step count – The little stuff matters. Calories can be burned at times other than your 1-hour workout. Don’t take the elevator when you could take the stairs. Set a step count goal.

Don’t Overdue It!

Do you need to exercise to lose weight? Absolutely not. By utilizing some of this diet information and creating a caloric deficit you can get on the right track to losing weight.

Dieting in extremes should be avoided. With just a slight caloric deficit you can achieve modest weight loss.

Physical activity such as resistance training or cardio are just tools in your belt that can accelerate the process. Whether you want to build muscle mass or hit a weight loss goal, working out will help get you there.

At the end of the day, there are many tricks and methods for weight loss. Whichever plan you choose, adherence to that plan is the most important in the long run. So don’t overdo it! Trying to bite off more than you can chew is the easiest way to go nowhere fast.

Your results will be the sum of your work for months and years not days and weeks. When it comes to losing weight make sure you play the long game.

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