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Rumor: Nutrition and exercise are equally important when trying to lose weight. Diet and exercise. Depending who you talk to, these words are either dirty or sacred. There’s no doubt that they. The answer is YES, you can absolutely lose weight by not eating. In fact, it’s almost impossible to not lose weight without eating. I think we’ve all tried “eating less” or “not eating” to lose weight as a method of weight loss at least once in our lives.

People often ask me if it’s possible to lose weight without doing any form of exercise.

You may not lose weight overnight by following this approach, but over time, you will have less hunger and junk food cravings and once you do start losing weight it will be very sustainable. Now let’s look at the second piece of advice EXERCISE LESS: Most people get really stressed with the concept of eating less, and exercising more.

The answer is YES.

In this article, I’m going to explain why it’s possible, exactly how to make it happen, and why working out is actually a surprisingly shitty way of causing weight loss.

Let’s begin with the most important point of all…

How To Lose Weight: The One Requirement

The first thing you need to understand about losing weight is that it isn’t caused by “diet” or “exercise.”

It’s caused by being in a consistent caloric deficit.

Diet and exercise are just the methods we use to create that deficit. Let me explain…

Calories In vs Calories Out

Calories In
Everything you eat and drink contains calories. With the exception of obvious stuff like water, all foods and drinks contain some amount of calories, which of course go on to make up your calorie intake. Since these are the calories being consumed and therefore taken in by your body, they are commonly referred to as your “calories in.”
Calories Out
Everything you do burns calories. From intense exercise like weight training and cardio, to basic daily tasks like standing, talking and brushing your teeth. In addition, your body actually burns a very significant number of calories each day on its own just keeping you alive and functioning properly (breathing, pumping blood, digesting food, etc.). Since these are the calories that you are using and burning, they are commonly referred to as your “calories out.”

Now, when you consume the same number of calories that you burn (calories in = calories out), you will maintain your current weight. This is known as your maintenance level.

However, if you consume morecalories than you burn (calories in > calories out), the leftover calories that didn’t get burned will be stored on your body for later use primarily in the form of body fat. This is a state known as a caloric surplus, and it is the sole cause of fat gain.

On the other hand, if you consume fewercalories than you burn (calories in < calories out), your body will burn stored fat for energy instead. This is a state known as a caloric deficit, and it is the sole cause of fat loss.

Which means, if your goal is to lose weight, the one and only requirement is being in a consistent caloric deficit.

Now where does diet and exercise fit into this, you ask?

I’ll show you…

3 Ways To Create Your Deficit

You have three options for creating your required deficit…

Diet: Eating Fewer Calories
If your maintenance level is 2500 calories (just an example), eating 2000 calories per day would put you into a 500-calorie deficit (also just an example)… and you would lose weight.
Exercise: Burning More Calories
Using this same example, if you eat 2500 calories per day but then burn an additional 500 calories through some form of exercise, that same 500 calorie deficit would exist… and you would lose weight.
Diet + Exercise: A Combination Of Both
Again using this same example, if you eat 250 fewer calories and burn 250 more calories, this same 500 calorie deficit would exist yet again, thus causing weight loss to occur.

So, what does this all mean?

It means that in order to lose weight, you need to be in a consistent caloric deficit. And to put that deficit into place, you can either eat a little less (diet alone), burn a little more (exercise alone), or some combination of the two.

And that brings us back to the original question…

How Do You Lose Weight Without Exercise?

Brace yourself, because this is going to be a super complicated answer.

How do you lose weight without exercise? By creating your deficit through diet alone.

Taaadaaa!

It really is that simple and obvious.

Instead of creating your deficit by working out and burning more calories, you’re going to create your deficit by eating a little less.

How much less? 20% below your maintenance level is a good place to start. Full details here: How Many Calories Should I Eat A Day To Lose Weight?

Now I know what you’re probably thinking…

Isn’t Exercise The Key To Losing Weight?!?

Ehhh, no.

The only real key to losing weight is being in a deficit, and that can be accomplished just the same with or without exercise.

In fact, studies show that with all else being equal, the same results are produced regardless of how a person creates their deficit (diet alone vs diet/exercise).

Why? Because a deficit is a deficit.

This Part Might Surprise You…

This is all part of why I consider exercise – for the specific purpose of losing weight – to be the most overratedaspect of weight loss.

Lose Weight By Eating Cookbook

Instead, I consider “diet alone” to be the BEST approach to creating a deficit.

It’s the way I recommend doing it in Superior Fat Loss, and it’s the way I personally do it myself.

Surprised? Don’t be.

Comparatively speaking, exercise is a shitty way to lose weight.

5 Reasons Why Exercise Sucks For Weight Loss

Please note that I’m not saying “exercise sucks.” I’m saying that it sucks for weight loss. There’s a very big difference there, and I’ll get to that in a minute.

For right now, I want to tell you why working out for the specific purpose of burning calories to create a deficit and cause weight loss is not only NOT needed, it just plain sucks.

Here are the 5 biggest reasons why…

1. Exercise Doesn’t Burn Nearly As Many Calories As People Think It Does/Wish It Did

The average person doing a typical form of cardio – which is the typical form of “fat burning exercise” most people do – at a typical intensity will usually end up burning about 5-10 calories per minute.

Possibly more with a higher intensity activity, and possibly more if the person weighs more (a bigger body burns more calories than a smaller body). But, on average, 5-10 calories per minute is usually a decent estimate.

Think about that for a second.

30 minutes on the treadmill? You’ll probably burn about 150-300 calories. An hour on the bike? Probably between 300-600 calories.

While this is definitely still something, the fact is that working out doesn’t burn nearly as many calories as most people think, hope or incorrectly assume it does. Yes, even when taking EPOC/afterburn into account. That’s just another aspect of exercise that causes significantly less calorie-burn than most people assume (source).

Which means, you’d need to do A LOT of cardio (often) and/or very high intensity forms of cardio (often) for it to truly have the significant calorie-burning, weight-loss-causing effect most people think it does/wo

N You Lose Weight By Eating Less