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Can You Lose Weight Just by Dieting?

Can You Lose Weight Just by DietingWondering if you can lose weight just by dieting? The simple answer: Yes! In fact, what you eat and how much you eat is more integral to weight loss than exercise alone. This doesn’t mean that exercise isn’t important for losing weight, because it most certainly is. However, if you’re hope was to lose weight just by dieting, the reality is that it’s more than possible.

In order to lose one pound per week, you need to lose a total of 3,500 pounds. This boils down to eliminating 500 calories each day. While it doesn’t matter if you achieve this through diet, exercise or a combination of both, ultimately – for most of us – dieting is usually essential if we want to ensure optimal weight loss occurs.

Let’s take a closer look at why it’s more likely you’ll lose weight just by dieting compared to exercise alone.

It’s easier to cut calories than to burn them off.

One of the reasons you can lose weight just by dieting is that it’s actually easier to eliminate calories from your diet than to burn them off. One of the reasons is that exercise doesn’t burn as many calories as you might think.

For instance, a person who weighs 180 pounds and walks for one hour at 3.0 miles per hour (a brisk pace that’s approximately 20 minutes per mile), can burn 270 calories. This might seem like a decent amount, except that 270 calories is fewer than the calories of a single grilled cheese sandwich, which has 291. In this case, you can lose weight just by dieting by simply not eating the grilled cheese sandwich instead of walking for an hour and not even burning off the full sandwich.

What’s more, according to nutritional biochemist and former director of the University of Utah Nutrition Clinic, Shawn M. Talbott, PhD, an analysis of over 700 weight loss studies found that more people lose weight just by dieting than exercise alone. The most notable short-term weight loss results occurred when people ate smart. On average, people who only dieted without exercising for 15 weeks lost 23 pounds compared to those who only exercised and lost six pounds over approximately 21 weeks.

Relying on exercise alone can backfire.

One of the major issues of wanting to lose weight just by exercising compared to if you want to lose weight just by dieting, is that exercise effects hunger and appetite hormones. This can make you feel hungrier after physical activity. While it’s not uncommon for the body to want to replenish the calories burned, the trouble is that a person may be more inclined to reach for a slice of pizza and a can of soda, than a half a cup of Greek yogurt and celery sticks.

Eating high calorie foods after exercising destroys your previous calorie burning achievements. In some cases, you might even end up eating more calories than you burned, further setting you backwards.

Another problem of just exercising compared to trying to lose weight just by dieting is that exercising can make you tired. If this happens, you may be more sedentary for the rest of the day, decreasing the likelihood of burning a significant number of calories as the day progresses.

You can lose weight just by dieting by making smart dietary changes.

The good news is that if you want to lose weight just by dieting, this does not mean that you have to cut out everything you enjoy from your diet. Ingesting fewer calories doesn’t always have to be about eating less. Sometimes, it’s a matter of eating differently.

To lose weight just by dieting…

• Choose natural foods over their processed versions
• Cook your own meals instead of eating out or ordering in
• Choose unsweetened yogurt, applesauce, etc.
• Drink water instead of soda
• Eat a bowl of raw veggies instead of a bag of chips
• Eat Greek yogurt instead of ice cream
• Eat a piece of fruit or a few nuts instead of cookies
• Eat a serving of fruit instead of drinking juice (this can save you 50 calories or more. In addition to energy, you’ll also get more fiber out of eating fruit, which can keep you regular and also lower your cholesterol levels).

Eating fewer calories is still vital for weight loss.

Finding ways to eat differently can certainly be very helpful when trying to lose weight just by dieting. However, you still need to pay attention to the number of calories you consume on a daily basis. Remember, to lose 1 pound per week, you need to eliminate a total of 3.500 calories. If you intend to do this through diet alone, this means you’ll need to cut out 500 calories from your diet on a daily basis.

This might not sound like a big sacrifice at first. However, because you’re used to consuming these extra 500 calories, it can be a lot harder to cut back than you at first realized. Therefore, even though it’s entirely possible to lose weight just by dieting, it’s not easy. The reason is if your body is used to consuming an unrestricted amount of calories, suddenly limiting your intake could lead you to feeling hungry all the time or unsatisfied after eating portion-controlled snacks and meals.

Eating nutrient-dense foods and foods high in fiber may help you feel fuller, while still reducing your caloric intake. Examples of high fiber foods that you can add to your diet if you want to lose weight just by dieting include: split peas, lentils, peas, broccoli, avocados, pears, bran flakes, etc.

If you have a very big appetite and are struggling to control how much you eat, even after you’ve made changes to your diet (e.g. trying to fill up on fiber, etc.), you might find a weight management aid to be helpful. There are many alternatives to Adipex online that may help you control your appetite and curb your cravings. These products may make it easier for you to stick to your calorie-controlled diet and lose weight just by dieting.

Exercise is still important for long-term weight loss.

Sure, you can lose weight just by dieting, but a combination of healthful eating and exercising is best if you want to lose long-term weight and maintain weight loss. Exercise can increase metabolism and it helps you to burn calories, which can go a long way in helping you get rid of those 500 calories you need to eliminate per day.

Furthermore, exercise can help you maintain and increase lean body mass. This can help to increase the number of calories you burn each day, which is better than if you were to lose weight just by dieting. Adding exercise to a calorie controlled diet is good for your health and it can help you lose weight at a quicker rate and more effectively.

More Than Just Diet

Ultimately, the question isn’t “can you lose weight just by dieting?” Rather, it’s “should you lose weight just by dieting?” The answer to that is no. For the very best weight loss results, mind what you eat by monitoring your caloric intake and combine this with a mixture of aerobic and weight-training activities. This will help build up your muscles and boost your metabolism, leading to more calorie and fat burning and more effective weight loss that will stick.

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