How to lose weight without exercising

[PsychedelicEagle]

Whole-Food, Plant-Based Diet.

Cut off all processed junk, including all refined foods (white rice, white bread, butter and nut butters, cheese, etc., can all be seen as refined foods). Only consume foods in their closest-to-original form.

Edited Tuesday at 10:14 PM by PsychedelicEagle

[Lyubov]

Ok I posted originally in this thread but I have to update my original advice because what I said is part right.

I’ve been using Claude to track my calories and it’s excellent. Tell Claude you wanna lose weight, take photos of everything you eat and give him good descriptions of it. You have to log everything, literally everything you eat and drink with calories in it. He will help you set your daily intake and macros and estimate your sedimentary burn. I’ve lost several kilos since last April doing this. if you have any questions how to set this up, let me know and I can give you the prompt and help you get on track.

The second part I wanna correct from my first response is you will feel better doing this. Your physique still won’t be great, you will still need to lift weights to build a physique you want, but losing weight and getting lean def helps with energy and it is an improvement that gathers momentum. 

[Natasha Tori Maru]

12 minutes ago, Lyubov said:

Ok I posted originally in this thread but I have to update my original advice because what I said is part right.

I’ve been using Claude to track my calories and it’s excellent. Tell Claude you wanna lose weight, take photos of everything you eat and give him good descriptions of it. You have to log everything, literally everything you eat and drink with calories in it. He will help you set your daily intake and macros and estimate your sedimentary burn. I’ve lost several kilos since last April doing this. if you have any questions how to set this up, let me know and I can give you the prompt and help you get on track.

The second part I wanna correct from my first response is you will feel better doing this. Your physique still won’t be great, you will still need to lift weights to build a physique you want, but losing weight and getting lean def helps with energy and it is an improvement that gathers momentum. 

I think using AI like this is so good for finding holes where we aren't hitting macro and micronutrients.

I do similar to get an idea of what I need to balance energy against my heavy cycling training. For myself though, it's with the aim of NOT losing weight. I have trouble with underfueling more than over.

The only issue I have with it is quantifying oil in food. That's a hard one AI can miss. And considering fats are 7cal per g (as opposed to 4g per carb/protein) it can rather insidiously let calories creep in (not bad for me necessarily ☺️). I tend to focus on fats as this are key for my general well-being more than any other macro.

Thanks for sharing !

Edited Wednesday at 08:55 AM by Natasha Tori Maru

[Schizophonia]

Strength training

[Lyubov]

4 hours ago, Natasha Tori Maru said:

I think using AI like this is so good for finding holes where we aren't hitting macro and micronutrients.

I do similar to get an idea of what I need to balance energy against my heavy cycling training. For myself though, it's with the aim of NOT losing weight. I have trouble with underfueling more than over.

The only issue I have with it is quantifying oil in food. That's a hard one AI can miss. And considering fats are 7cal per g (as opposed to 4g per carb/protein) it can rather insidiously let calories creep in (not bad for me necessarily ☺️). I tend to focus on fats as this are key for my general well-being more than any other macro.

Thanks for sharing !

Yeah, there is a margin of error. The thing is it isn't usually a big issue if you figured in all the variables and have some basic food/diet/macro knowledge. Weekly / monthly averages is what matters. Rule of thumb stuff like choosing grilled meats, the foods you choose, sauces you put on your stuff, it's important to know about each thing you eat and how it's prepared. A lot of it comes down to where you are located, what you choose to eat and what restaurants serve. I more or less know my environment pretty well and the food I encounter, which can either help or hurt you. Sometimes the path or least resistance goes in the the wrong direction so just by tracking food with AI shines a lot of awareness on all of it and all the habits and choices. Sometimes changes are connected to 2-3 other lifestyle things that need to be worked out first. 

[Lyubov]

4 hours ago, Schizophonia said:

Strength training

Honestly, no. I did it for years. Strength training and the general community (power lifting, Starting Strength, etc) around it leads back far more often than not to an extended caloric surplus which makes you look just as fat as you are strong and doesn't prioritize things for getting a better physique and lean. Don't get me wrong, strength training can take you places and fitness advice is by no means one size fits all. I've just seen more guys go the strength training path leave fat than actually look better, end up looking either kinda big/strong but also kinda fat and the general strength training community lacks games and swag, spending too much time around them will not make you an alpha viking, you will look like a middle aged fat guy who is strong. But if you goal is to have a great physique, look lean, and pull hot girls I would not go down the strength training path first. Way more likely you'll get fat and look like a burly redneck or at worst just mid but have alright numbers on a squat or bench press in the gym which does not get you into a woman's pants. Looking lean and having a great physique will. 

Edited Wednesday at 01:44 PM by Lyubov

[Schizophonia]

6 hours ago, Lyubov said:

Honestly, no. I did it for years. Strength training and the general community (power lifting, Starting Strength, etc) around it leads back far more often than not to an extended caloric surplus which makes you look just as fat as you are strong and doesn't prioritize things for getting a better physique and lean. Don't get me wrong, strength training can take you places and fitness advice is by no means one size fits all. I've just seen more guys go the strength training path leave fat than actually look better, end up looking either kinda big/strong but also kinda fat and the general strength training community lacks games and swag, spending too much time around them will not make you an alpha viking, you will look like a middle aged fat guy who is strong. But if you goal is to have a great physique, look lean, and pull hot girls I would not go down the strength training path first. Way more likely you'll get fat and look like a burly redneck or at worst just mid but have alright numbers on a squat or bench press in the gym which does not get you into a woman's pants. Looking lean and having a great physique will. 

I said that because if well done it's the sport that improve you body composition the most.

You will be thiner with equal calories like any sport, but on top of that if you gain weight you also gain muscle than make you more attractive especially as a man.

A guy who does no sport or does jogging and gains weight will probably become skinny fat, but a guy who gain "too much" weight qnd oes fitness will more look like a tough guy like, which can be attractive. 

 

[Lyubov]

22 hours ago, Schizophonia said:

I said that because if well done it's the sport that improve you body composition the most.

You will be thiner with equal calories like any sport, but on top of that if you gain weight you also gain muscle than make you more attractive especially as a man.

A guy who does no sport or does jogging and gains weight will probably become skinny fat, but a guy who gain "too much" weight qnd oes fitness will more look like a tough guy like, which can be attractive. 

 

I'm just saying be careful because it is actually a lot harder to lose that fat than you realize. It can take years to really build an incredible physique where you are jacked, put on like 10kg+ of muscle, and have some crazy body composition where you also did a cut properly and go down to like 15% bf.

You will be eating in a surplus if you are strength training most of the time just to sustain the training and build the muscle. You will have a shit physique for a long with a beer gut doing strength training. It takes a ton of calories. I've seen a lot of guys go into strength training and look worse coming out of it than they did going in. It's very easy to get stuck as strong fat and realize you've had a very mid physique for years and wasted time lifting heavy shit when all you wanted was to look good with your shirt off. 

Just a warning, my advice is not one size fits all and I am not saying strength training is bad altogether. Don't blindly think cause you strength training and putting on weight that you're headed in the best direction towards the physique you want so you can pull women better.

[Basman]

You just need to be in caloric deficit for long enough to lose weight. It'll take about 3 months for results to become apparent. Counting calories is the most efficient habit for ensuring your in a deficit.

Strength training will help you maintain your results long-term as increased muscle mass raise your base metabolic rate (how much you need to eat to maintain weight). Walking is the best overall exercise for burning calories, helping you ensure you maintain deficit throughout the day.

In essence, you can eat whatever you want as long as you budget for it. In practice, you will have to eat more whole and lean foods and eat processed foods more sparingly, or you end up going to bed starving with your budget blown out. Like, a bag of chips can easily reach 800+ kcal, which is close to at least 1/4 your budget. And your not going to be full on a bag of chips. And this is before considering macro/micro nutrients, depending on how much you care. 

I managed to maintain deficit during a period where I could eat almost only Burger King and shit. It's possible to eat junk and lose weight. You just have to be very disciplined about it.

When I got my diet dialed in I could reach satiation for most of my day on about 1600-2200 kcal, give or take, which left me with 700-1000 kcal to spare. Sometimes I could go to bed with about 400-500 kcal below budget and little desire for food (which is actually closer to 700 kcal as my budget was set to about 200 kcal below calculated bmr). There will be a period of adjustment where your body has to get used to eating less overall. which includes readjusting when you feel hungry.

Edited 15 hours ago by Basman

[Carl-Richard]

24 minutes ago, Basman said:

It'll take about 3 months for results to become apparent.

Not really.

[Basman]

11 hours ago, Carl-Richard said:

Not really.

At a rate of 200-300 kcal deficit everyday it does. You should expect it to take some time either way.

Edited 3 hours ago by Basman

[Rigel]

By switching your goal from “losing weight” to “loving health”. The first goal is too small, easy & irrelevant. When you lose the weight you lose your motivation too with the first goal. The second goal is infinite.

Edited 1 hour ago by Rigel

[Lyubov]

13 hours ago, Basman said:

You just need to be in caloric deficit for long enough to lose weight. It'll take about 3 months for results to become apparent. Counting calories is the most efficient habit for ensuring your in a deficit.

Strength training will help you maintain your results long-term as increased muscle mass raise your base metabolic rate (how much you need to eat to maintain weight). Walking is the best overall exercise for burning calories, helping you ensure you maintain deficit throughout the day.

In essence, you can eat whatever you want as long as you budget for it. In practice, you will have to eat more whole and lean foods and eat processed foods more sparingly, or you end up going to bed starving with your budget blown out. Like, a bag of chips can easily reach 800+ kcal, which is close to at least 1/4 your budget. And your not going to be full on a bag of chips. And this is before considering macro/micro nutrients, depending on how much you care. 

I managed to maintain deficit during a period where I could eat almost only Burger King and shit. It's possible to eat junk and lose weight. You just have to be very disciplined about it.

When I got my diet dialed in I could reach satiation for most of my day on about 1600-2200 kcal, give or take, which left me with 700-1000 kcal to spare. Sometimes I could go to bed with about 400-500 kcal below budget and little desire for food (which is actually closer to 700 kcal as my budget was set to about 200 kcal below calculated bmr). There will be a period of adjustment where your body has to get used to eating less overall. which includes readjusting when you feel hungry.

Apparent results after 3 months is possible but your overall physique and look can still be bad. It’s worth celebrating losing weight but your look can be very mid and not sexy at all. It takes probably 2 years to truly go all the way (assuming you’re skinny fat) to have an amazing physique and look, and that’s with 85% consistency at everything, proper exercise program, diet and rest. Depends a good bit on foundation and what you start with. People fold a lot of things in with losing weight. I like to give advice assuming the person reading it has a pretty crap hand and isn’t muscular at all. Basically need to do weight lifting program that accounts for physique, not just a strength training program but usually there will be the same exercises and programming from the strength training program in a body building one + certain accessories. The issue with getting info only from the strength training community is they don’t account for physique. 

Edited 1 hour ago by Lyubov

[Natasha Tori Maru]

1 hour ago, Basman said:

At a rate of 200-300 kcal deficit everyday it does. You should expect it to take some time either way.

My body responds to that sort of defecit within 3-4 weeks. Discounting water loss initially. YMMV we all respond differently

[Basman]

46 minutes ago, Lyubov said:

Apparent results after 3 months is possible but your overall physique and look can still be bad.

When you START seeing results. There is a period where you feel like it's not doing anything. 

21 minutes ago, Natasha Tori Maru said:

My body responds to that sort of defecit within 3-4 weeks. Discounting water loss initially. YMMV we all respond differently

Its the point where I found myself and others noticing it. There is weight loss already occurring for a while. It's not like I stare at myself in the mirror everyday.

[Natasha Tori Maru]

@Basman I can smell when I'm burning fat from my piss (sorry if tmi lol).

It has a really distinct smell 😅

Edited 58 minutes ago by Natasha Tori Maru

[Carl-Richard]

2 hours ago, Basman said:

At a rate of 200-300 kcal deficit everyday it does. You should expect it to take some time either way.

I'm saying you can notice differences by the day depending on how extreme your differences in calories are.

Edited 47 minutes ago by Carl-Richard