weight loss concept

can you lose weight by eating less and not exercising


Can you lose weight by eating less and not exercising?

Yes, It is possible to lose weight without exercising by eating less.


Ever heard of the phrase that abs are made in the kitchen? Or that weight loss is 80% diet and 20% exercise?  Contrary to popular belief, you burn only a moderate amount of calories per session when exercising. It’s easier to control what you eat than to out-train a bad diet.


For example, did you know that to burn 1/4 of a large pizza you’d have to walk for 1hr and 23 minutes or run at 5mph for 43-minutes? Isn’t it much easier to avoid eating the pizza in a fast place?

happy woman exercising

Exercise by the numbers.

While exercise is a great way to burn extra calories for weight loss. It burns only a moderate amount. While it is possible to burn a good amount of calories, most people cannot sustain the intensity required. Most people incorrectly assume how many calories they burn off after a meal.


For example, a person weighing 185-pounds burns 420-calories in 30 minutes, swimming vigorously. For many, sustaining intense workouts to burn enough calories can be physically challenging. The same 185-pound person only burns about 252-calories in 30-minutes, lifting weights vigorously.


Even with the most intense workouts, you have to exercise for long to burn off enough calories for weight loss. If your goal is to lose a good amount of weight, for example, 45 pounds. It’s easier to cut back on your calories than exercise daily for such a prolonged period to burn enough calories to lose this much weight.

woman eating lunch

Eating to lose weight

Weight loss occurs when we consume fewer calories than our body needs. This creates a negative calorie deficit that forces the body to tap into stored fat for energy, thus resulting in weight loss. The higher the deficit, the faster you lose weight.


Most experts recommend a moderate calorie reduction of 500 – 1000 calories to lose weight. You can achieve this by reducing the calories you consume only. We know that adults need to eat at least 2000 – 2500 calories to maintain weight.


By eating 500 fewer calories daily, you can lose up to a pound a week. Double it to 1000-calories daily, and you lose up to 2 pounds a week.


Be careful not to reduce your calories too much. You don’t want to deprive yourself too much. This might make you feel like you’re starving as your calories are too low. Instead, focus on cutting out empty calories. These include reducing your intake of foods such as; dried snacks, fried foods, sugar-filled beverages, baked goods, and candy.


Also, consider portion control to reduce your calories. Serve on smaller plates to reduce your portions. Or better yet, feel your plate with vegetables before adding carbs and protein to avoid overeating.


Also, focus on eating filling foods to support your weight loss. High protein foods such as; lean cuts of meat, fish, and poultry are a great way to keep yourself full for longer. High-fiber foods such as; beans, peas, chickpeas, and lentils are also great for weight loss. Add volume to your meals with vegetables to improve satiety. Do these, and you will lose weight without exercise.


Can you lose weight by eating less and not exercising? Conclusion

It is possible to lose weight by eating less and not exercising.


This means, just by eating less and maintaining a caloric deficit, you can lose weight. Besides, exercising burns only a moderate amount of calories. It’s much easier to control what you eat than to burn off the calories with exercise.