Those who want to lose weight are usually advised to change their diet and do sports. However, many people are grumpy about sports and have no desire or they have no time for exercise and still want to lose weight. But is weight loss even possible without exercise? Even if it is possible, you also ask yourself whether it can be really healthy to lose weight without exercising.
In this article I want to deal with the possibilities of losing weight without exercising. First, I want to explain to you under what conditions it is possible to lose weight without exercising. Then I will look at whether it is healthy to lose weight without doing sports.
In addition, the question arises whether it makes sense to lose weight without doing sport. That’s why I want to show you why losing weight without exercise makes no sense at all and how it can have a negative effect on you.
Finally, I would like to give you a few tips on what you can do if you find it difficult to find time for exercise or you simply cannot motivate yourself.
At the end of the article you should know how you can lose weight without exercising, what that can mean for your health and why you should rather leave it. Then you can still decide whether it is right for you.
Can you lose weight without exercising?
In principle it is possible to lose weight without doing sports for an hour. Simply put, you just have to eat less than your body uses up. Then you have reached a so-called calorie deficit and your body will use up reserves and thus reduce your body weight.
Actually, I could make it very easy for myself here and say “Losing weight without exercise” and that answer the question. But you should definitely not make it that easy here.
Because the question that you should actually ask yourself if you want to lose weight but do not want to do sport is not only whether it is possible, but above all whether it is healthy.
Is it healthy to lose weight without exercising?
It is not automatically unhealthy in the sense of being unhealthy to lose weight without exercising regularly. However, there are some health reasons that speak against losing weight without exercise.
Most of them result from the fact that it is not healthy to not do sports regardless of losing weight. However, if you are in a calorie deficit and are losing weight, then your body is in a economy mode. As a result, some effects have an even more negative effect if you do not do sport while losing weight.
- Weakening of your immune system
- Disproportionately large loss of your muscle mass
- Increased risk of hormonal disorders
- Reduced concentration and memory performance
- Decreased supply of organs with oxygen and nutrients
This has a negative effect on your entire physical constitution, especially in the long term. The older you get, the more you will feel it. This is also one of my most important reasons why I do sports .
Incidentally, this is especially true for very restrictive diets, such as a crash diet . This is where your body’s economy mode is particularly effective.
In addition, with a diet without exercise, it is of course also very important that you always make sure that your body (especially in a calorie deficit) always receives all the essential nutrients it needs.
This includes sufficient protein (beware of protein deficiency ), enough essential fatty acids (especially omega 3 fatty acids you should pay attention to) and various micronutrients that you mainly have get a lot of colorful fruits and vegetables. Supplements / food supplements are not absolutely necessary for a well-planned diet. Don’t let yourself be talked about crap, which is often an integral part of weight loss programs.
More reasons why losing weight without exercise makes no sense
If you are still not convinced that it makes no sense to lose weight without exercising, here are a few more arguments why you should exercise in a diet in a nutshell.
- You can eat even less (exercise = calorie consumption).
- You don’t get a really good figure (muscles keep the body in shape).
- Sport slows down the aging process ( Anti-Aging ).
- Your muscles enable all your everyday movements (up to old age!).
- Your muscles give you stability.
- Sport connects you with other people.
- Your muscles protect your internal organs.
- Exercise helps you reduce stress.
- When you do sport, you tend to be in a better mood (especially on a diet!).
If you still think sport is murder, take a look at the following article:
Sport is murder – 7 reasons why you shouldn’t do sport
What you can do if you find it difficult to do sports
I hope you have understood by now that it makes a lot of sense to combine your diet with some exercise. Now, however, you probably still have the problem that made you look for ways to lose weight without exercising in the first place. You find it difficult to find the necessary time or motivation. Let me give you some food for thought on this.
If you lack the motivation …
… you should first ask yourself why you don’t want to do sports. Do you perhaps have to overcome your listlessness ? Or is sport just completely unfamiliar to you and you don’t want to leave your comfort zone ? There are some good entry-level sports for those who don’t like sports , which you can take a look at and try out.
What you can also start with is to consciously pay attention to more movement in everyday life . That makes a lot of difference and also acts as a catalyst.
I also wrote an article with tips that you can use to motivate yourself to exercise in the evening after work .
If you don’t have the reasons …
… I hope that the previous part gave you some food for thought. What you probably need now is an appropriate goal to work towards. I recommend that you deal with formulating goals and also find and understand your why .
If you don’t have the time …
… then this is often a problem with your goals and priorities. But even if you have already done a lot at this point, you can always be faced with challenges. For these specific situations I have a few of my articles that I would like to recommend to you:
Whatever it is that makes your weaker self so strong, it is up to you to deal with it and to overcome it. If you still need help with this, I have also written a book with the Bastard Killer that gives you step-by-step instructions specially for this.