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You Can Lose Weight Without Exercise, But Then What?

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Weight Loss related image Photo: Getty Images

There are many ways to lose weight. Some methods include:

1. Quick weight loss using a commercial weight loss program.
2. Quick weight loss using starvation techniques.
3. Weight loss using restriction methods, such as severely omitting carbohydrates from your diet.
4. Weight loss using a reduced calorie diet.
5. Fat loss and weight loss using healthy nutrition and regular exercise.
6. Weight loss surgery.

Whichever method you choose, my experience and research proves that you need to do at least two things to be successful in the long run. And, those two things would be managed, healthy nutrition and regular exercise. Throughout the history of weight loss chronicles, these two things have remained constant.

If you try a quick weight loss program for motivation, eventually you will still need to eat right and exercise regularly to permanently transform your body.

Need more evidence? Researchers at the Fred Hutchinson Cancer Research Center found that losing weight and body fat with diet and exercise are more effective when done together. Doing either one alone is not as effective. The results of this randomized trial, led by Anne McTiernan, M.D., Ph.D., director of the Prevention Center and a member of the Hutchinson Center's Public Health Sciences Division, were published online April 14 in Obesity.

According to the Hutchinson study, the majority of women who both improved their diet and exercised regularly shed an average of nearly 11 percent of their starting weight, which exceeded the study's goal of a 10 percent or more reduction in body weight.

"We were surprised at how successful the women were," McTiernan said. "Even though this degree of weight loss may not bring an obese individual to a normal weight, losing even this modest amount of weight can bring health benefits such as a reduced risk of diabetes, heart disease and cancer."

So, what if you want to lose weight quickly for motivation or a special event? I believe this can be the start that many people need to get going. But, that’s just the beginning.

According to a WebMD article, “Lose Weight Fast: How to Do It Safely,” written by Kathleen M. Zelman, M.P.H., R.D., L.D., there is a right way to get it done.

Here are 2 excerpts from the article:

1. “The truth is that nothing is wrong with losing weight rapidly -- as long you do it the right way," says Michael Dansinger, M.D. He's the medical doctor for NBC's The Biggest Loser show, which spotlights quick and dramatic weight loss.

"In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise, and under a physician's care like we do on the television program," he says.

2. “But even if you can't drop everything to go to weight loss "boot camp," you can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise,” says weight loss counselor Katherine Tallmadge, R.D.

I have one more important tip you need to remember: live an active life. All movement burns calories. Being active doesn’t have to be regimented like a workout. Just walk and move around as much as possible, every day. This is important not only for health but for enjoyment.


Fred Hutchinson Cancer Research Center, study led by Anne McTiernan, M.D., Ph.D.

The National Cancer Institute funded the research, which also involved investigators from the University of Washington School of Medicine, the NCI Office of Cancer Survivorship, the University of British Columbia and Harvard Medical School.

WebMD article: “Lose Weight Fast: How to Do It Safely,” by Kathleen M. Zelman, MPH, RD, LD,


Reviewed July 29, 2011
by Michele Blacksberg R.N.
Edited by Shannon Koehle

Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut, Sports Fitness Hut and My Nutrition Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:

Your Fitness University http://yourfitnessuniversity.com

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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