Experience of losing weight by relying on exercise rather than calorie reduction

[userofthiswebsite]

Trying to shift weight at the moment and I am curious to hear from people who have done this successfully with a focus on calorie reduction via exercise vs eating little.

At the moment I am eating say 1500 cals a day give or take.
I can burn 1000 a day (2 thirty min walks to and from work @ 100 calories each, sometimes a half-hour walk at lunch for another 100 calories and 90 mins on the treadmill before or after work).

So theoretically I am left with say 500 cals final intake for the day (1500-1000). As such I should lose weight relatively quickly but I have read that you can only lose 30% of what you take in food-wise each day maximum, no matter how much exercise you do.

As there is so much contradiction in theories surrounding weight loss I wondered if anyone here had successfully lost a decent amount of weight at a good speed in the above kind of manner or whether the theory above holds true.

Thanks

Anyone?

Have you much to lose? Unless you’re absolutely tiny, 1500 isn’t particularly high calories, I’d say with the amount of exercising you’re proposing you could lose weight easily. I follow team RH on facebook and the aim is to lose weight on a relatively low deficit, min 500, max depends on your weight. If you lose weight on the most calories you’re less likely to binge/yo yo and you’ll keep it off. I’m around 11.4’ish, I’m allowed 1700 calories a day (80% nutrient dense, 20% what I fancy) and I need to do 10,000-15,000 steps a day to lose 1-2lb a week. Lots of people having great success. That’s a very simple overview, look it up if you fancy. Best of luck

I follow team RH too and couldn't recommend it enough. You aren't eating enough calories probably.

Your body burns calories just existing, then any exercise you do on top of that burns more. You need to work out your TDEE (total calories burned each day) and then minus 500 calories to find how much you should be eating. Reducing by 500 calories a day will burn 1lb of fat a week. The best way to do it is to wear a Fitbit or something similar for a whole week then work out your average from that.

For example, I am 12st 7 and 5ft 4, and on an average day I burn 2300 calories in total, so I aim for around 1800 calories a day.

It sounds like loads of calories, I know. I've calorie counted for a while and always thought 1200 was the right number as it seems to be pedalled around everywhere with no real reason behind it, but it's not sustainable and that's how you end up falling off the wagon. It took me a while to get my head around eating more calories but it really works, especially in the long term.

I'm not being picky, but are you sure you are burning 1000 cals a day through exercise alone? I walked 5 or 6 miles, swam a mile and went to the gym and never came near that amount daily (talking about purely through exercise, not the calories burned just existing).

Op whilst exercise is undoubtedly good for your health, to lose weight is 90%diet and 10% exercise.

How much do you want to lose?

Hi all,
Thank you for your responses.
In answer to the questions, I am about 5ft 5 and a half. I weigh 9st 9 as per this morning. Got it down from 10st 6 so far - my aim is to drop from a size 12 to size 8. I understand it is roughly 1 stone per size so I guess I need to drop to about 8 and a half stone or possible a bit more.

Itsafairsect
It's a 1.8 mile walk between home and work so I think it would be 100 calories each way and I'm quite a fast walker.
The other calories are from the treadmill and that's using a gym machine into which I input how many kg I weigh. I walk at incline 13.5 at a good speed which as per the machine is 616 cals/hour and I do that for one hour, then for another 20-30 mins I walk a bit slower as i'm a bit tired by then so overall for the session about 800 calories.

Mustard and not2be
Not heard of Team RH - I will look it up.

Edit - I mean drop to 8 and a half stone or a bit less than that.

might be worth looking at the Louise Parker book, l lost a stone and a half on it without starving or any fad diet or even calorie counting.

Often just tweaking your diet can make losing weight so much easier...the recipes are fab too.