Let's dive straight in. Without exercising, weight loss is possible. However, like with anything that seems too wonderful to be true, there's a catch. More specifically, many catches. Let's first examine why and how weight loss is achievable without exercise before discussing what those are.
What Motivates Someone To Lose Weight?
The process underlying weight loss is not complicated, despite what the general public believes. Your body weight is determined by the balance between calories in your diet and calories used by your body. After all, energy can only be transformed from one form of energy to another, not created or destroyed, according to the rule of conservation of energy. Thus, in the event that you eat:
Overindulgence in calories (also known as surplus): The extra calories will be stored by your body as fat in your adipose tissue and as glycogen in your muscles and liver. Body weight increases as a result.
Less calories than what your body requires, or a deficit: When your body requires energy to function, it is "forced" to use its stores of fat and glycogen. Body weight decreases as a result.
This is a crucial disclaimer. It is not the same thing to say that losing weight is simple or uncomplicated. In actuality, a lot of people struggle to sustain a calorie deficit long enough to effectively lose weight and—perhaps more importantly—keep it off in the long run.
This is aptly demonstrated by a meta-analysis of 29 long-term weight loss studies that were published in The American Journal of Clinical Nutrition. According to the research, people typically gain back more than half of their weight loss in two years and nearly 80% of it in five. So why is maintaining weight over the long term so difficult? Yes, there are a few, but I'll get into it more later.
Your body burns more calories when you exercise
-
Let's start by discussing the importance of exercise in losing weight. Calorie deficit is the key to weight loss, as was previously mentioned. Exercise can help you transition from a calorie surplus to a deficit since it boosts your energy expenditure (provided your energy intake remains the same).
-
However, in a strict sense, losing weight doesn't require exercise. If a calorie deficit is your ultimate objective, you can also accomplish it by cutting back on your caloric intake (since calorie balance is defined as "calories in" versus "calories out").
-
Losing weight without exercising is possible, but challenging
-
However, it might be challenging to lose weight just by making dietary adjustments.
The entire procedure will probably take longer
-
You should anticipate losing approximately 0.45 kg (1 lb) of body weight for each 3,500 calories of cumulative dietary calorie deficit. For that reason, a 500 calorie deficit per day would be required to lose 0.45 kg in a week.
-
Consider your diet as it is now. Is it easy to cut 500 calories out of it? In contrast, imagine if you increased your energy expenditure by 300 calories through exercise and then reduced your calorie intake by 200 calories. That seems more doable, doesn't it?
Read Also: Calorie Deficit And Exercise No Weight Loss
You'll need to consume progressively less calories
-
Your body burns fewer calories as you lose weight because smaller bodies demand less energy. Interpretation? Your calorie consumption needs to be further decreased if you want to keep losing weight.
-
Play around with the calorie calculator provided by the Mayo Clinic to see whether this works for you. For a thirty-year-old man who is 1.8 meters (5.9 feet) tall, weighs:
-
2,400 calories are needed for weight maintenance at 90 kg (198.42 lb).
-
2,150 calories are needed for weight maintenance at 75 kg (165.35 lb).
Your body will struggle to lose weight
Your body loses both body fat and metabolically active muscle mass when it is in a calorie deficit. Because of the double whammy effect of reduced resting metabolism (i.e., everyday energy expenditure) and increased appetite, this can substantially sabotage your weight loss efforts.
This further emphasizes how crucial it is to maintain as much muscle mass as possible while on a low-calorie diet. And you'll need to work out to accomplish that. Or, to be more precise, take up resistance training.
Genetics, stress, and specific medical conditions can all cause problems
Of course, in theory, altering your diet to help you reach a calorie deficit sounds fantastic. However, in actual life? Is it feasible to manage daily tensions and never-ending grownup obligations? Yes, that could lead to stress eating and restless nights, which would prevent you from achieving the very desired calorie deficit. To add to the complexity, you may find it more difficult to lose weight than the average person due to your genetics (80% of body weight is determined by genes) and/or current medical issues, such as PCOS, diabetes, or hypothyroidism.
Fortunately, "more difficult" does not equate to "impossible." NOVI Optimum Plus combines medical supervision, health coaching, and drugs that promote weight loss to help you manage life's challenges and work with your body to achieve long-lasting weight loss.
Tove Svendson 
Let's dive straight in. Without exercising, weight loss is possible. However, like with anything that seems too wonderful to be true, there's a catch. More specifically, many catches. Let's first examine why and how weight loss is achievable without exercise before discussing what those are.
What Motivates Someone To Lose Weight?
The process underlying weight loss is not complicated, despite what the general public believes. Your body weight is determined by the balance between calories in your diet and calories used by your body. After all, energy can only be transformed from one form of energy to another, not created or destroyed, according to the rule of conservation of energy. Thus, in the event that you eat:
Overindulgence in calories (also known as surplus): The extra calories will be stored by your body as fat in your adipose tissue and as glycogen in your muscles and liver. Body weight increases as a result.
Less calories than what your body requires, or a deficit: When your body requires energy to function, it is "forced" to use its stores of fat and glycogen. Body weight decreases as a result.
This is a crucial disclaimer. It is not the same thing to say that losing weight is simple or uncomplicated. In actuality, a lot of people struggle to sustain a calorie deficit long enough to effectively lose weight and—perhaps more importantly—keep it off in the long run.
This is aptly demonstrated by a meta-analysis of 29 long-term weight loss studies that were published in The American Journal of Clinical Nutrition. According to the research, people typically gain back more than half of their weight loss in two years and nearly 80% of it in five. So why is maintaining weight over the long term so difficult? Yes, there are a few, but I'll get into it more later.
Your body burns more calories when you exercise
Let's start by discussing the importance of exercise in losing weight. Calorie deficit is the key to weight loss, as was previously mentioned. Exercise can help you transition from a calorie surplus to a deficit since it boosts your energy expenditure (provided your energy intake remains the same).
However, in a strict sense, losing weight doesn't require exercise. If a calorie deficit is your ultimate objective, you can also accomplish it by cutting back on your caloric intake (since calorie balance is defined as "calories in" versus "calories out").
Losing weight without exercising is possible, but challenging
However, it might be challenging to lose weight just by making dietary adjustments.
The entire procedure will probably take longer
You should anticipate losing approximately 0.45 kg (1 lb) of body weight for each 3,500 calories of cumulative dietary calorie deficit. For that reason, a 500 calorie deficit per day would be required to lose 0.45 kg in a week.
Consider your diet as it is now. Is it easy to cut 500 calories out of it? In contrast, imagine if you increased your energy expenditure by 300 calories through exercise and then reduced your calorie intake by 200 calories. That seems more doable, doesn't it?
Read Also: Calorie Deficit And Exercise No Weight Loss
You'll need to consume progressively less calories
Your body burns fewer calories as you lose weight because smaller bodies demand less energy. Interpretation? Your calorie consumption needs to be further decreased if you want to keep losing weight.
Play around with the calorie calculator provided by the Mayo Clinic to see whether this works for you. For a thirty-year-old man who is 1.8 meters (5.9 feet) tall, weighs:
2,400 calories are needed for weight maintenance at 90 kg (198.42 lb).
2,150 calories are needed for weight maintenance at 75 kg (165.35 lb).
Your body will struggle to lose weight
Your body loses both body fat and metabolically active muscle mass when it is in a calorie deficit. Because of the double whammy effect of reduced resting metabolism (i.e., everyday energy expenditure) and increased appetite, this can substantially sabotage your weight loss efforts.
This further emphasizes how crucial it is to maintain as much muscle mass as possible while on a low-calorie diet. And you'll need to work out to accomplish that. Or, to be more precise, take up resistance training.
Genetics, stress, and specific medical conditions can all cause problems
Of course, in theory, altering your diet to help you reach a calorie deficit sounds fantastic. However, in actual life? Is it feasible to manage daily tensions and never-ending grownup obligations? Yes, that could lead to stress eating and restless nights, which would prevent you from achieving the very desired calorie deficit. To add to the complexity, you may find it more difficult to lose weight than the average person due to your genetics (80% of body weight is determined by genes) and/or current medical issues, such as PCOS, diabetes, or hypothyroidism.
Fortunately, "more difficult" does not equate to "impossible." NOVI Optimum Plus combines medical supervision, health coaching, and drugs that promote weight loss to help you manage life's challenges and work with your body to achieve long-lasting weight loss.