To loose weight by exercise alone

(62 Posts)
Dollyboo Wed 13-Feb-13 21:06:47

Well, I've not been able to give up chocolate/ sweet foods. All my meals are pretty healthy but I've been on a plateau with my weight for several months. AIBU?

HollyBerryBush Wed 13-Feb-13 21:08:17

muscle weighs more than fat, so it depends on whether you are wanting to tone up to drop a dress size or lose a great deal of weight, and exercise will kick start your metabolism.

sydlexic Wed 13-Feb-13 21:10:25

If you create a deficit between calories in and out then you will lose weight.

KeepingCalmAndPostingNicely Wed 13-Feb-13 21:12:42

Sorry - are you being unreasonable about what? And it's lose not loose.

Dollyboo Wed 13-Feb-13 21:12:57

Holly- I would like to drop a dress size. I'm a very comfortable 14 and would like to go to a size12. Anything less makes me look ill. I dont Suit being slimmer. Ive had issues with emotional eating forever and am on the nhs waiting list to be seen. I really can't control my eating.

Bunfags Wed 13-Feb-13 21:13:03

Exercise is important of course, but a majority of weightloss, or more accurately losing fat nd becoming buff is done with diet. There's a body building expression "abs are made in the kitchen". You aren't a body builder, but the priciple is the same. If you are eating too many calories to lose fat, you won't see the benefits of the exercise.

Dollyboo Wed 13-Feb-13 21:14:10

Keeping- oh I beg your pardon?? Apologies....,,LOSE

CMOTDibbler Wed 13-Feb-13 21:14:14

You'll have to do an awful lot of exercise to see weightloss if you are still eating the chocs. 30 minutes running is less than one cupcake for instance.

Try myfitnesspal or foodfocus, log what you eat and what you do and see how it adds up

Yakshemash Wed 13-Feb-13 21:16:25

Do you currently do a lot if exercise OP? I don't want to piss on your bonfire, but it takes a fuck of a lot of exercise to burn off even one or two 'sweet treats'... Think 40 mins running for one Mars Bar (I'm guessing, but I'm not far out).

Dollyboo Wed 13-Feb-13 21:16:25

CMOT- I'm on MFP. Take today for example, I ate a frozen curly wurly and a chocolate digestive bar. I wished I hadn't but am not able to control the urges.

Yakshemash Wed 13-Feb-13 21:17:45

X-post! I cycle over 100 miles a week but I still pack weight on if I don't control my sweet tooth.

PoppyWearer Wed 13-Feb-13 21:17:47

What syd said. It's about calories in/out. You need a lot of exercise to shift the calories, sadly.

sarahseashell Wed 13-Feb-13 21:18:11

bit cold for a frozen one grin

if you eat that just eat less for tea/ less bread or whatever? <unhealthy suggestion>

Dollyboo Wed 13-Feb-13 21:18:43

Yak- nope, I'm not doing a huge amount maybe 2 hours a week on the treadmill at home.
I am hoping that joining a gym tomorrow will make me feel better and less want to binge on crap.

Anifrangapani Wed 13-Feb-13 21:21:06

When I exersise I am more mindful of what I am eating. Although I also know people who do lots of sport and put weight on. I guess they feel they will burn it off.

lastnightidreamt Wed 13-Feb-13 21:21:59

Unfortunately I agree with other posters. It's pretty much impossible to lose weight with exercise alone. In fact, I find that on days I exercise, I eat more due to a) feeling hungrier and b) feeling that I can. This would no way be compensated for by the calories that I had used up.

Obviously exercise plays a huge part in well-being (mental and physical), but to lose weight, you've got to control the diet too.

Dollyboo Wed 13-Feb-13 21:22:24

I really wish I could control my emotional eating problems. It's a lot better than it previously was....Just wish I could lose some body fat around 7 lbs.

What about doing intermittant fasting? I find it basically impossible to completely give up chocolate/biscuits etc, but with IF I only have to deny myself for a day at a time and know that the next day I can have something to treat myself. Although I actually feel fewer hunger pangs and cravings on the fast days!

EmmaBemma Wed 13-Feb-13 21:24:15

It's totally do-able. Just make sure you don't overeat after exercise, as so many people do, and make sure your exercise is varied and of sufficient regularity and intensity. I do an hour of mixed cardio and weights 5 times per week (mix of running, bike, rowing machine, core exercises and free weights), I eat what I want, never ever diet, and my weight has been stable for the last 4 years or so, my BMI is 21 I think. (ie, fine, I'm a size 10 at 5 foot 9)

Dollyboo Wed 13-Feb-13 21:24:41

Mrs- hmmm, it's not something I've come across. How does it dork?

mamapants Wed 13-Feb-13 21:28:17

I find exercise is the only way to lose weight. If I am really vcareful and don't eat any treats it doesn't make any difference to my weight but when I'm really enjoying my exercise I quickly get back to a weight I'm happy with and still enjoy all the treats I want.

MoodyDidIt Wed 13-Feb-13 21:28:43

i was shredding 3 times a week last year for about 6 months and while i definitely toned up, and felt good mentally, i was permanently starving, and did not lose an ounce, in fact i gained weight (only a couple lbs) but was v disheartening

yellowbrickrd Wed 13-Feb-13 21:29:36

I tried this but i'm sorry to say it doesn't work. If you already have problems controlling your eating it will just go off the scale due to real hunger - I decided to train for a half marathon and ended up putting ON weight and picking up a heel injury.

yellowbrickrd Wed 13-Feb-13 21:32:23

I also second IF - i'm doing 5:2 and losing steadily, it's the first diet i've ever been able to stick to as it allows you to be 'normal' most of the time.

NewAtThisMalarky Wed 13-Feb-13 21:33:45

If you are struggling with emotional eating and cravings, then EFT or hynotherapy can be really effective to break the emotional link to the food. I know, because I had the same problem. It's early days for me yet, but the cravings are not really there now.

Worth thinking about.

BikeRunSki Wed 13-Feb-13 21:34:04

In my experience, diet and exercise is the way to lose weight.

EuroShopperEnergyDrink Wed 13-Feb-13 21:34:06

You clearly don't want to lose weight that much then. You won't create a decent calorie deficit from fannying around on the cross trainer for half an hour a day.

I gym 5 times a week, go properly hard and only burn around 500 calories each time. Not cutting cals and carbs alongside this will not give me the results I want.

Stop being so weak and stop making excuses.

SomethingOnce Wed 13-Feb-13 21:34:55

I've come to the conclusion, for myself, that while ultimately you need to achieve greater calls out than in, the following is helpful:

Change what you eat for weight control
Work out for shaping and toning what's left over

HTH smile

frenchfancy Wed 13-Feb-13 21:35:08

Dollyboo take a look at the 5:2 thread (current one here Some people have found that knowing that 2 days a week they can't have ANY treats but the rest of the time they can has helped to curb their urges. It isn't for everyone but it is worth a try.

As for losing wieght by exercise alone see Why exercise won't make you thin

SomethingOnce Wed 13-Feb-13 21:35:38

Cals, not calls.

EuroShopperEnergyDrink Wed 13-Feb-13 21:36:52

2 hours a week on a treadmill? Is that all you're doing?

That's absolutely nothing. Unless you're running on speed 10 with a hard incline?

Sorry if I'm being rather abrasive, but if you're serious about losing weight- you'd do more and eat much much less. Weight loss is 80% what you put in your mouth.

Speedos Wed 13-Feb-13 21:40:09

I did 20 mins on the cross trainer and 60 mins of body pump this morning and I only burned 500 cals, barely a Costa muffin!

There are a few different versions of intermittent fasting, but basically on 2 days of the week you are restricted to 500-600 calories and then eat 'normally' the other 5 days. Clearly if you eat hundreds of curly wurlies on the other days then it's not going to work wink but in practice most people find that they don't go crazy on the 'normal' days.

Weight training (lifting proper heavy stuff / press ups / dips / squats) is probably the best way to get slimmer with limited gym time.

MoodyDidIt Wed 13-Feb-13 21:57:17

very interesting article french fancy

Dollyboo Wed 13-Feb-13 22:03:31

Euros hopper- "Stop being so weak and stop making excuses."
I came on hear for support and advice, not to be judged. I have been battling with bulimia and bingeeating for the past 17 years.
1- I'm currently on the referral list to be see by psychology
2- I'm on MY Fitness pal and log daily
3- I'm currently using a self help bingeeating book,

I know what is sensible and the correct method of weight loss is diet and exercise but I haven't been able to fully control my eating.

ShotgunNotDoingThePans Wed 13-Feb-13 22:14:17

Some people on MN are using the Paul McKenna hypnotic gastric band. No idea if it works, haven't followed the threads, but it sounded quite feasible when he came on to the webchat.

It's true, though - exercise is essential for health and well-being, especially as you grow older (speaking as a prematurely creaky almost-50-y/old) - but I was reading today, even if you 'convert' 2lbs of fat into 2lbs of muscle, the amount of extra calories you'll burn is miniscule.

kaumana Wed 13-Feb-13 22:24:14

It is all about what you eat. As said above the amount of exercise you have to do to wipe out that chocolate bar is considerable. As you have stated you do not have a healthy relationship with food so to advocate an exercise regime would be wrong.

Work on why you binge, your self esteem etc and go from there.

ShotgunNotDoingThePans Wed 13-Feb-13 22:24:52

Actually, it looks as if it's a success! Here.

Dollyboo Wed 13-Feb-13 22:51:51

The 5:2 makes a lot of sense to me. It'd also been scientifically proven for its health benefits. A lot of Muslims who practise the religion of islam also fast a couple days a week and eat normal the rest of the time.

BsshBossh Thu 14-Feb-13 00:01:29

5:2 suits me too because I love eating. But you still can't binge on the other 5 days of "normal" eating. Anecdotally, quite a few people (myself included) doing 5:2 have found their appetites supressed after a few fasts so that over-eating on non-fast days is no longer a problem.

I know a few Muslims and none of them fast two days a week...

squeakytoy Thu 14-Feb-13 00:09:41

You can control your eating... by controlling your shopping.

And I dont mean that to sound harsh, but that is how I did it. Do not buy the chocolate, or the cheese, or the crisps, or the alcohol... or whatever it is that you pig out on.. because if it isnt in the house when you get the urge, you wont be able to do it..

And I went from being someone who happily ate half a dozen crackers, loaded with butter and cheese, at bedtime...

If there was no cheese in the house, then I couldnt do it.

fathergoose Thu 14-Feb-13 00:14:30

A pound of fat has 3500kcal. So if you want to lose a pound a week then you need to burn 500kcal a day. That's 50min of running at a decent intensity for someone average sized. It's a lot of exercise, so it's much more sensible to also do it via healthy eating.

Plus, food is not just about calories: it's about nutrition. When you feed your body crap you're not helping it be as healthy as it could be. You can be skinny and incredibly unhealthy if you have a poor diet. Your body needs various nutrients to function properly and to ward off diseases (from colds to cancer): food as medicine if you will. So you need to look at what you're eating and what it contributes to your body rather than simply the calorie/fat content. That's not to say you can't have chocolate etc, but more that you need to make sure you're reaching your goals in relation to fruit and veg, whole grains etc daily, and THEN eating the 'treats' (although I hate that word) if you still fancy them.

Finally, you need a long-term attitude and excessive exercising or fasting are not good lifestyle options. How would you cope if injured yourself for example and were relying on exercise alone to burn off excess calories?

Dollyboo Thu 14-Feb-13 00:19:57

Mrs terry- note I said PRACTISING Muslims !

Dollyboo Thu 14-Feb-13 01:24:58

chrome100 Thu 14-Feb-13 06:55:14

I'm the same. I have a huge sweet tooth, love cake, biscuits etc. I started running 5km 5 times a week and now I'm a size 8. Didn't change any of my eating habits at all.

ShotgunNotDoingThePans Thu 14-Feb-13 07:57:33

If I was in your position, struggling to control over-eating impulses, I'd definitely try the hypnotic gastric band.
Sorry to bang on - just feel strongly that fasting at all for 2 days a week is not a realistic or healthy way to live.

BartletForTeamGB Thu 14-Feb-13 10:02:44

"I'm not doing a huge amount maybe 2 hours a week on the treadmill at home. "

To lose weight, even with dietary modification, you need to be doing moderate exercise for about an hour every day, so 20 minutes a day just won't be enough.

Dollyboo, you're mistaken, fasting 2 times a week is not something all practising Muslims have to do. Most do not.

It is sunnah, that is the prophet used to do so and is therefore recommended but not at all necessary. The only fasting that is absolutely required for all eligible Muslims is the month long fast of ramadhan. Hth.

dollyindub Thu 14-Feb-13 10:24:08

I'm with chrome. I hit the gym 4 mornings a week before work, lost 2 dress sizes and ate exactly what I wanted!

FloatyBeatie Thu 14-Feb-13 10:30:40

I lost about four kilos over six or seven months just by exercising. Every single day I meant to diet too, but every single day I failed. The weight came off anyway. I was doing spinning classes and a bit of running. To begin with I just got smaller without getting lighter, but after a while my weight dwindled a bit. I'm guessing I had just changed my metabolism so that I burned more calories.

I don't think you can lose weight just by the calories actually burnt during exercise its too depressing an equation, like a mile of running per biscuit etc!), so in the shorter term exercise doesn't help. But I do think you can change the way your body works so that, longer term, thanks to exercise, you are burning more calories just by existing.

Buzzardbird Thu 14-Feb-13 10:47:03

Agree about the shopping, don't buy crap and you can't eat it. No-one can control urges, we all have urges but if the crap isn't in the house you can't eat it.

As for excercise, according to the programme that was on the other day some people's genetic make-up means that no amount of excercise will make a blind bit of difference (research University of B-ham) and the interviewer was make to do just 20 seconds of hard excercise 3 times a week and it had health benefits (weirdest thing I ever saw!).

I do 40 mins treadmill as hard as I can 3 times a week (disabilities so sometimes nothing at all) and I can definately see the difference it makes (mentally a huge difference).

Weight loss is 75% diet and 25% will not lose substantial weight if you exercise a lot but eat badly.

DP always used to do it with exercise alone. He was boxing , so always ate a reasonably healthy diet. He did do 5 hours of exercise a day though when he needed to get to a fighting weight. which makes me almost glad he ended up with partial sight loss as I never got to see him. Nasty mean Horrace...

ChestyLeRoux Thu 14-Feb-13 12:04:58

If you have an active lifestyle you can eat whatever ime.You have to do everything really fast though and helps if you have a manual type of job.

dh is 10 stone and thinks nothing of eating a pack of 4 choc bars,a full bag of haribo or 4 packs of crisps but he moves a lot.

themaltesecat Thu 14-Feb-13 15:16:17

Whenever I exercise 6-7 days a week (hard with Jillian Michaels DVDs or running), I lose my extra weight very quickly.

Yes, OP, it's not a bad method, provided you're not polishing off a whole loaf in toast afterwards. smile I find exercise suppresses my appetite, possibly because it makes me drink more water.

WileyRoadRunner Thu 14-Feb-13 15:25:46

*I gym 5 times a week, go properly hard and only burn around 500 calories each time. Not cutting cals and carbs alongside this will not give me the results I want.

Stop being so weak and stop making excuses.*

euro are you Jillian Michaels or just really serious about "not phoning it in" hmm

DW went from (as I recollect) 70kg to 57kg over a year after she began going to the gym. She goes every morning from 5.30 to 7.30 and does a 3-hour bike ride on Saturdays. After a while she started putting on weight again because she was developing muscle and had just about no more fat to lose.

She didn't alter her diet at all. Having said that, she wasn't eating unhealthily to start with. She also began taking dietary supplements - whey powder and that sort of thing.

shrimponastick Thu 14-Feb-13 17:44:23

YABU I agree with most of the other posters - who say that no, exercise alone won't necessarily shift the weight.

Diet is more important.

I exercise 6 days out of 7 - for at least 30 minutes. Some days I go for a run for 45 mins- 1hour, other days it is a fitness dvd.

My problem is that I like eating food, and drinking wine.

You say you log on mfp. Have you set your cal goals and the protein/carb to suit you? Mfp isn't perfect. but it is good if it helps you be accountable for what goes in your mouth.

Maybe you need to meal plan - (I don't do it, but others who do are successful) then you will only have the correct foods in thehouse, and will stick to the 'diet' better.

probably would increase the exercise too. Strength training is as, if not more, important than cardio. Increase your muscle mass and burn more cals. smile

HKat Thu 14-Feb-13 17:44:35

I would second giving the 5:2 diet a bash. I tried it last year and whilst I didn't lose much, that was because I didn't control myself enough on my non-fasting days and went a bit nuts. I did maintain my weight despite that though. I've just started it again this week and a.m determined to do it properly this time. Attending my dd's Valentine's tea Party at nursery today was a challenge though!

I think the issue if you just focus on calories, and burning as many as possible through exercise, is that you can lose sight of health and nutrition. Sure, heavy cardio will burn off carbs, but you're probably not doing your body any favours unless you eat good fats and protein.

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