Weight loss, exercise, and looking your best
The truth is this: if women have a certain amount of weight that they want to lose, they can actually lose it by cutting calories only. If one reduces 500 calories out of her daily calories intake per day, this will result in a one pound of weight loss per week.
But please notice that when you lose weight in this way, you are not only losing fat, you are also losing your muscles. Muscles help keep your body shaped and healthy, so you need muscle building workouts while losing weight. The only way to build your muscles while dieting is to exercise and place an emphasis on weight training.
My weight loss formula
If a 175 pound woman needs 2,375 calories to maintain her current weight, and she reduced her calorie consumption by 776 calories per day to reach a 1,500 calorie diet, she would save 5,435 calories per week. If this woman increased her exercise level by only 300 calories per day, she would burn an extra 2,100 calories per week.
If you add the calories she saved by reducing her food intake and the calories she burned through workout it equals losing 7,526 calorie per week, or a weight loss of 2.15 pounds per week. This is just an estimation and it may change from week to week. If you are relatively healthy and have no metabolic disorders, this formula will work with you.
Avoiding a higher body fat percentage after weight loss
The biggest mistake resulted from losing weight without exercise is that when you consume the same calories again, you will gain weight. But when you gain weight after losing it without exercise, you don’t automatically get the lost muscle mass. Most of your regained weight will be in fat stores, so your body fat parts will be increased than before the initial weight loss.
Every time you lose weight without exercise, and then gain any weight back, know that you change your body to the worse. You will lose your muscular masses. Muscle burns more calories than fat, so that’s why the higher your muscle to fat ratio, the higher the rate at which your body uses calories will be.
The reality of weight loss without exercise
So, yes, you can lose weight without exercise. Just know that on the long term you may be ruining your body shape.
You are doing all this exercise and not losing the weight you want because…You can’t out exercise a poor diet!
In order to be successful and happy with your body shape and weight, you have to work on a combination of exercise and nutrition. Neither a single choice is the answer.
Make nutrition your priority when cutting calories. Eat protein, vegetables and fruit. Don’t rely on portion control packs, meal replacements and other gimmicks.
Avoid highly processed foods and fast food. You can achieve the desired weight loss if you follow this diet; be calorie conscious, exercise weekly, and focus on good nutrition.