I lost 10 pounds in 2 weeks
I stopped snacking before bed (chips, popcorn, candy) and lost 10 pounds in 2 weeks. I have really bad knees that prevent me from going on long walks and can't run, is it possible to continously shed weight just by counting and cutting calories and not working out?
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u/Neat_Anywhere8796 4d ago
Yes, losing weight is entirely down to a calorie deficit. Exercise and generally being more active throughout the day helps because it allows us to eat a bit more and still be in a deficit, but ultimately calorie deficit is the main point.
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u/Very_Stable_Princess 4d ago
Most of weight loss is from the diet part and not the exercise part.
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u/eutrapalicon 4d ago
I have been explaining to my sister that it's not the quality of the calories but the amount and that you could eat rubbish and lose weight if you're in a deficit.
Yes, you'll likely feel terrible but you'll lose weight. She seems to think it's the quality of the food. You can very easily eat "healthy" and still put on weight.
There has been a lot of latching onto things like cortisol as a reason for not losing weight. It's not as complicated as most people think.
(Not to discount those that do have specific health conditions that can make it harder to lose and maintain weight loss)
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u/moonstruck523 2d ago
You are both right though. It is true that a calorie deficit is how you lose weight, but the quality of the food is what helps regulate your blood sugar and otherwise keep your hormones balanced, which is essential in curbing appetite. Eating anything you want but staying in your calories will only work if the person can resist their bodyâs cravings for more sugar and carbs. Eating healthy foods while in a calorie deficit helps fight off those cravings and keep you from falling off the rails. For long term weight loss and maintaining a healthy weight it is in your best interest to go quality over quantity when it comes to the food youâre consuming.
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u/I_dont_much_care 3d ago
Yes, it will, but only with a reduction in calories. My breakfast every day is a protein heavy shake with a frozen banana and cold strong coffee. Protein helps you feel full.
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u/No-Chance2961 4d ago
You definitely donât need to exercise to lose weight. If you want to do cardio they say the elliptical is easy on the knees.
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u/Retail-Weary 4d ago
Swimming is also excellent exercise that is no impact. Thatâs what I am left with after five surgeries on my lower body and itâs great.
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u/lemonparfait05 4d ago
Or biking! I went to PT for my knees and they told me to stop running, but recommended the elliptical and also biking.
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u/bish-Im-a-C0W 4d ago
Yes. It all comes down to calories.
If you are leating less than your tdee you will lose weight.
If energy out > energy in you will lose weight.
Exercise is great because it's good for your health and it burns calories but it is not required isn't he weight-loss equation.
You could lie in bed and not move once for weeks at a time and lose weight (so long as your calories consumed was less than your calories burned.)
Start from where to are, you got this!
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u/I_dont_much_care 3d ago
When I first read a response to a question I had posted and they said TDEE, I had no clue what that meant, luckily, I have a computer in my hand and the ability to use Google.
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u/Admirable-Garlic4316 4d ago
Iâve been following this Reddit and thinking I will start this week. Thanks for sharing.
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u/elcalvo75 4d ago
don't think ! just do it ("Nike").
plenty of water, start counting, and your definition of hunger will change... I am no longer craving or collapsing from hunger but the body says something else.
you can do this, start NOW
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u/TikaPants 4d ago
Rowing machines are great if you have bad knees and hips. I have one because both hurt.
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u/canadian65 4d ago
Yes. You could not move an inch and still lose weight if you consume the right amount of calories.
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u/Graztine 4d ago
Most of this is water weight, but water weight lost is still weight loss. So this will slow down, but thatâs normal. And honestly, I think making a small change like this at the start is a good way to lose weight because itâs more sustainable. Though as you lose weight your calories burned will also decrease, so you may need to cut calories elsewhere where to continue to lose weight. But for a start, youâre on the right track.
Personally Iâd suggest still tracking everything and having a calorie target to aim for. I think that will help you in the long term. But losing weight isnât about making perfect choices, but instead finding a sustainable way to stay in a calorie deficit.
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u/RedHawwk 4d ago
Awesome job. Definitely a lot of water weight right at the start (donât worry when you end your diet that comes back the first week haha). Moving forward a safe amount is about 2lbs per week max, and I donât know how long Iâd recommend 2lbs/week either.
And yes working out/exercise is kind of worthless for fat loss depending on goals. Itâs good for health and muscle retention when loosing weight. But if you strictly only care about fat loss Iâm not sure Iâd really recommend going too crazy with it. Youâll build up an appetite, and all those extra calories you burned off can be eaten back in like 2 seconds with a few Oreos.
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u/Weird_Flan4691 4d ago
You donât need to workout to lose weight, Iâm not sure what youâre true capabilities are right now, but you could look up low impact aerobic workout routines for the elderly, seniors, etc on YouTube
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u/Charming_Elevator740 4d ago
Usually pain in joints is due to lack of movement and no strength. Using them and strengthening can heal. Losing fat will help too. I would never run while overweight. Swimming is low impact too.
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u/Lifestyle-Creeper 4d ago
Weight loss is mostly from the diet. Exercise makes you look and feel better, and I find it suppresses my appetite.
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u/ecv80 4d ago
Yes it is. I have lost 30kg so far in 4 months. Although I was very very obese. But I didn't start working out until a month ago or so, and I don't do any cardio, just spare weight lifting (got a condition, so I can't do it as often as others). All I changed was my diet and count the calories I consume. That's all. So it's definitely possible. Best of luck!
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u/I_dont_much_care 3d ago
While you will lose weight just reducing your caloric intake, without some form of resistance training, youâll also be losing muscle mass. I am 65, and until June, I was pretty much 100% sedentary. I have taken up swimming, and have committed to at least one km per day, though three or four times I have done 1.6 km. Swimming offers resistance with little to no impact on the joints. I have dropped 34.2 pounds since June 22, down to 240.8 from 275.0. June 22 was the day I bought my smart scale, but I did weigh myself 06/05 at 280.0 pounds on my old scale, which reads the same as my new one, but doesnât communicate with my app. ( My Fitness Pal ) I would definitely recommend downloading it or another like it to track all of your foods every day, itâs tedious, but I would rather do this than continue on the way I was going. Weâre all rooting for you to succeed. Good luck.also, if you have a health savings plan with a visa attached, you can buy a smart scale on Amazon using those funds.
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u/Vinny_A03 3d ago
It depends on how lean you want to get. You can lose weight from just walking 30 mins daily and maybe try to find what cardio is best for your knees like seated bike or something
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u/moonstruck523 2d ago
Thatâs great! You can lose with without working out, it might just be slower. Also working out is what gets you toned and firm.
Like others have already mentioned, an initial drop in several pounds is normal the first few weeks of drastically cutting down calories and eating better. A lot of that weight is fluid/water weight. Lots of people get discouraged after the weight loss tapers off to the normal 1-2lbs per week, so you have to be mindful and not expect that youâre gonna be losing 5lbs a week on the regular. Keep it up and youâll reach your goal.
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u/aardvarksauce 1d ago
You can lose any amount of weight by just changing dietary habits. Exercise isn't required at all.
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u/bigbaldbil 23h ago
It's possible, but will be slower. If you have bad knees, how about riding a bike?
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u/Atlanta-SticO-938 4d ago
What was your starting weight?
Initial weight loss is often glycogen and water weight loss which happens when you start a caloric deficit diet which may mask the real fat loss which maybe lesser.
You will lose weight as long as you are in a caloric deficit regardless of if you work out or not. But it wonât be 5lbs per week and if it is you probably are going wayy to fast and it is neither sustainable nor healthy.
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u/BurtGummer44 4d ago
Some of the initial weight is water weight that comes off at the beginning. The weight loss will taper down usually to a pound or two a week. Don't get discouraged when that happens, just be prepared.