A Calorie Deficit Diet: With And Without Exercise

Losing weight through dietary changes alone is possible because weight loss essentially boils down to a caloric deficit. But depending on how restrictive your diet is, and what it consists of, exercise is going to get you there faster, and you’ll be healthier for it.

The calories your body burns at rest depends on age, height and weight, but as a guide, the calorie burn can range from 1,300 to over 2,000. To lose weight at a safe and attainable rate, it’s recommended to reduce your calorie intake by 500 calories. Reducing any further can pose health risks, and without exercise you likely won’t make it into a caloric deficit.

Restricting your calorie consumption without exercise to lose weight could put you at risk of developing a nutrient-deficiency. You would have to be on an extreme calorie-restricted diet, which is not safe and seriously hurts your chances of getting all the essential vitamins and minerals your body needs to be healthy. 

You’ll probably find your energy levels are down, you’re feeling low, and you might even be having trouble sleeping. The nutrients we get from food play a big role in how we feel, not just our physical health. 

Studies have shown calories burned per hour at rest is approximately 0.863 calories per kilogram of body weight. 

For a 73kg female this would mean you would burn approximately 63 calories per hour doing nothing. Your weight loss journey would take a lot longer!

When you’re on a weight loss journey, you have to be sensible. This includes consuming enough calories for your body to sustain itself. It’s possible to be eating too little for weight loss! 

If you’re not eating enough, your body is pulling energy from its fat stores, and it’s a common cause of hitting a weight loss plateau. 

Not all calories are equal, and you can’t thrive on a diet that doesn’t include foods from every food group. Your diet needs variety to be healthy and balanced.

Although it is possible to lose weight without exercise, it’s likely not sustainable. Adding regular physical activity is essential for both optimal health and a successful weight loss journey.