Trying to lose weight without exercise...advice?

**Stleymclain** · 05-24-2011 05:40 AM

Hi, everyone.

I was involved in an accident a few weeks ago and suffered spinal damage that causes me to have a limp when I walk. I've been in physical therapy and I can manage to get around my home and do basic things such as cook, clean (as long as I don't have to bend over), go to the store and other basic things. However, it's pretty impossible to do any exercise because it simply hurts too much. My physical therapist said it could be months to even years before I am walking correctly again.

I am wanting to shed some pounds, but seeing as any strenuous aerobic exercise is impossible for the time being, can I lose them by diet alone?

Someone told me to figure out my BMR and then to subtract 500 calories from it daily and that would allow me to lose about a pound a week. So if my BMR is 2100 and I subtract 500, I should be able to eat 1600 calories a day without exercising and still lose a pound a week.

Is this true? I also would like to know how low I can go as far as daily calorie intake without making my body go into starvation mode. Because I definitely don't want that to happen. Is 1600 too low, or will it make me go into starvation mode?

**Claret** · 05-24-2011 06:24 AM

I believe a starvation diet is set at anything 1000 calories per day or less. At 1000 calories per day, unless you are extremely careful, it is very difficult to get all the required daily nutrients in sufficient quantities. 1600 calories per day is a good number and you probably could go even a little bit lower and still be OK. You do not have to do strenuous aerobic exercise to be considered to be exercising. You can sit and perform leg lifts, raising your arms up and down over your head, add a couple of soup cans, and you are exercising.
If you can walk - that is exercise. It doesn't have to be aerobic at this point as simply being in pain and still walking is burning more calories than normal.
Don't expect instant results though it will take time.

**caterpillar79** · 05-24-2011 06:46 AM

Please do not do anything that your doctor does not know nor approve of you doing. Since you are in recovery worry more of how to recuperate sooner so that you can focus on how to lose weight when you are capable to exercise. You can ask your therapist - you can lift really light weights and sit while lifting, do some recumbernt stationary cycling --- only when approved by your doctor/therapist.

As for your diet, please consult a nutritionist to guide you. A patient in recovery needs all the vitamins and minerals to hasten his/her healing. Rule of thumb -- lesser calories in, more calories out = weight loss, but always make sure it is safe for you to do so as of now. Consult your doctor.

Take care.

**clare** · 05-24-2011 10:04 AM

I agree with caterpillar - your recovery is more important than losing weight. A calorie restricted diet is not advised to someone that is sick or injured and needs to get better. Just focus on eating a healthy diet all round - you'll be happy you did in the long run.

**lizbailey** · 05-24-2011 12:38 PM

I'm not an expert on dieting but in response to your initial question, yes, you can lose weight without exercising. I did Weight Watchers maybe four or five years ago and my instructor/counselor actually discouraged exercise for the first several weeks. I simply made wiser food choices (wheat bread vs white, etc.) and used portion control. I think everyone who has posted has some good advise. One thing I didn't read but I would emphasis is to drink your water! I know, we hear it all the time and sometimes I feel like I have to force-feed myself water but I find that it's true. When I drink my water it seems to make some of my hunger subside. I read somewhere this morning that we misinterpret our thirst for water as hunger pangs. So we give our bodies food when it's really asking for water. I was amazed but suspected it was probably true (at least - in my case). If you're taking any type of medication since you're accident - that's another reason to drink plenty of water. Sorry to be so wordy - hope this helps and that you're feeling better soon.

**WildChild** · 05-24-2011 01:07 PM

Here's the deal. There is a strange idea that has been going around for a long time, that fat will turn into muscle if you exercise. This is not true, muscle is a vital part of your body and completely separate from fat. You need a certain minimum percentage of fat to be healthy, fat is stored energy. When you exercise you trigger the mitochondria to burn the food you consume and stored reserves (fat) if needed. This is why after exercise your body will continue for a time to burn more energy reserves. If the muscles aren't working and you aren't getting adequate nutrition, your body will consume its own muscle.

Without exercise your muscles will weaken and eventually atrophy. Once they are fully atrophied, they are dead and not retrievable. Any part of your body that you do not use for a period of time, your brain will decide you don't need and will it will quit supporting it. When you diet (reduce caloric intake) without exercise, you do not get the mitochondria working to use the fuel you give your body effectively, you muscles will start to weaken and while you may lose weight, you are unlikely to keep it off long term and it isn't the healthiest way to control your weight.

However you are in a difficult situation and just have to do the best you can under the circumstances. Don't just reduce your caloric intake, eat super healthy. Make everything you consume a positive healthy food. You Do Not have to exercise aerobically to be healthy or lose weight, you can be very effective doing slow, controlled stretches and strengthening. I'm a big fan of Classical Stretch and it would probably be very suitable for you.

Talk with your PT or trainer and work, work, work. Get a hold of the movie Peaceful Warrior, based on a true story, it will encourage you as to what you can do to recover your mobility.

Best to you in this.

**Stleymclain** · 05-28-2011 02:42 AM

thank you all for giving me some tips on weight lose last night was the fall exercise and Mark weight lose me!!!!!!!!!! i made sure that i had a lot of breath mints. thanks to you now

**frescapepperoni** · 05-30-2011 08:50 AM

Just try to keep healthy. If you can cook regularly (I don't know how long you can stand or move around) try to keep it healthy. There has been a lot of flack about carbohydrates lately and it's all lies. Just eat a variety of reasonably nutritious foods and you can't go wrong. Stay away from high sodium and try using the Daily Plate website (it's on Lance Armstrong's LIVESTRONG site). This way you can track your calories by searching for common foods. Good stuff! Ask your PT about safe strength training exercises, with or without weights for later stages of therapy.

Good luck with recovery!

**isabelled** · 05-30-2011 12:11 PM

Hello !

Actually nutrition is 80% and exercise is 20%. So you can totally lose weight without exercising much or at all. And you can totally lose weight in a healthy way, without depriving your body of the essential nutrients, that you particularly need if you are recovering. You can follow a weight loss nutrition program that feeds your body with all the necessary nutrients, while burning fat and maintaining the lean muscle mass. I do agree that you need the advice of a nutritionist, someone who knows how to nurture your body properly right now while shading weight.

I am on this amazing nutrition program myself where i lost 10 lbs in 7 weeks and burned 5% body fat. My mom is on it too, shes been losing 4 lbs a week, and she is so happy while trying to lose weight for the first time. Because it works, because its not a diet but a nutrition program, and because she has tons of energy. She told me that usually, when she tries to lose weight, she goes on a diet, and her energy and blood pressure goes down.

So there is hope for you, do not give up, you can totally do it and feel great. You do not have to wait for you recovery before taking action ! ;-) Let me know if you want more information, I would be very happy to help you ;-)

**WildChild** · 05-30-2011 12:54 PM

Originally Posted by isabelled

Hello !

Actually nutrition is 80% and exercise is 20%. So you can totally lose weight without exercising much or at all. And you can totally lose weight in a healthy way, without depriving your body of the essential nutrients, that you particularly need if you are recovering. You can follow a weight loss nutrition program that feeds your body with all the necessary nutrients, while burning fat and maintaining the lean muscle mass. I do agree that you need the advice of a nutritionist, someone who knows how to nurture your body properly right now while shading weight.

I am on this amazing nutrition program myself where i lost 10 lbs in 7 weeks and burned 5% body fat. My mom is on it too, shes been losing 4 lbs a week, and she is so happy while trying to lose weight for the first time. Because it works, because its not a diet but a nutrition program, and because she has tons of energy. She told me that usually, when she tries to lose weight, she goes on a diet, and her energy and blood pressure goes down.

So there is hope for you, do not give up, you can totally do it and feel great. You do not have to wait for you recovery before taking action ! ;-) Let me know if you want more information, I would be very happy to help you ;-)

Without exercise you won't keep it off. They have to go together.

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