The good news is that exercise isn’t good for losing fat anyway!
It’s all about diet.
Counterpoint: you can’t live any sort of halfway decent life “without exercise”
Different question though.
If someone says, “First things first, I want to sit still all day. Given that, how do I…” then it’s worth calling out their mad constraints.
It’s not a “counterpoint” to the actual answer though, it’s a sidenote.
You don’t know their circumstances. I can’t exercise effectively for various medical reasons so (for now) I only do caloric deficit and intermittent fasting. It’s slower than I’d like of course (and slower than OP wants, presumably) but it’s what I can do now.
You don’t improve quality of life by losing weight ‘quickly’ at all. Steady and sustainable are the only way, and exercise is part of that.
Weight loss starts in the kitchen.
Stop Eating
A healthy and balanced diet. Although I’d really recommend being physically active, it’s really important for overall health.
Having a calorie deficit is the only way to lose weight. Everybody knows that. Exercise actually burns very few calories. There are many other health benefits to exercising but weight loss isn’t really one of them.
In my experience, a calorie deficit is much easier if you eat better foods, rather than try to eat smaller portions of unhealthy foods. More fiber keeps you feeling full for longer. Find ways to incorporate lots more vegetables in your diet. I keep apples around for when I want a snack. I make bean tacos instead of chorizo (maybe I’ll mix a little chorizo in), etc. Find sauces and ways to spice up veggies. Don’t worry if your sauces and dressings are the most healthy. Just getting the vegetables is the most important.
Also cut back on drinking of you do that a lot. Lots more calories in alcohol than people realize.
It depends on your exercise. I do HIIT, and regularly burn about 800 Calories an hour. On leg day I can sometimes hit 1k.
That’s like 3 beers worth. I’m not saying you can’t burn significant calories by exercising but the effort needed is way more than simply not drinking 3 beers. Also most exercise isn’t going to burn 800+ calories. The only way an average person is hitting those kind of numbers is if they have an intense manual labor job.
Surgery
Interval fasting.
Lock yourself in a cage with only water. Carefully reintroduce food once you’re out as to not get refeeding syndrome.
Get a tapeworm, and suffer the other negative effects of it.
Ozempic.
Gastric surgery.
Stop eating.
I don’t know why you were downvoted. It’s called “fasting,” and it’s an entirely legitimate way to lose weight. There’s good evidence that, if done thoughtfully, it can have health benefits.
Calories in, calories out. There’s no way around physics.
imo nobody who is struggling to lose weight needs to be told about energy balance. Everyone knows what a calorie is, and that there’s a daily amount at which they will either lose or gain weight. They probably know they’re above that amount, and need to bring it down to lose weight.
Unfortunately either a lot of good advice or a lot of bad advice can follow that. Nutrition and the psychological factors that influence people’s diets are more complicated and no answer is complete without getting into that too.
Exrcise ya lazy bollix.
the best way to make it stick is to take it slowly. Become more aware of the food choices you make - a food log is helpful here - without necessarily looking to correct them first. Just note the times when you think about food, the times you’re able to eat healthy and smaller portions and the times when it’s harder. Then try and inject some alternatives, make healthier options available for yourself at home, and gradually move your food decisions toward more nutritious food and smaller portions of comfort food.
Even then, thinking in nutrition has moved on from eliminating “bad foods” to eating “good foods” first, and finding a level of moderation with less nutritious food that fits with your goals.
“Stop eating” diets and “fast weight loss” as a primary goal are very good ways to sabotage yourself in the long term. The psychological costs of very restrictive diets are real and lead to losing adherence down the road. Maybe it works for some but the more gradual choice-focused approach worked a lot better for me. Just do what you’re capable of day to day, always trying to push that needle a little further, and you might be surprised at how fast noticeable progress comes!
Is this a serious question?
Look if you don’t care about your health, you can crash diet, sure, but you’ll lose water weight first, and then will lose muscle alongside the fat, especially if you don’t exercise. You will also feel miserable and will make others feel miserable being around you. And you’ll most likely pack it back on when you quit the diet.
Calorie negative diet. I hear ozempic has worked wonders for many people. Obviously consult a doctor as I don’t know shit about medicine.
Liposuction
Calorie Deficit
Ozempic
Only way is caloric restriction. Exercise that builds muscle increases your body’s caloric expenditure, exercise that burns calories raises the number of calories you can eat that day, doing neither means you need to have a more restricted caloric intake.
Personally, I try to focus on weight training and maintaining or slightly losing weight. So far, it’s had quite a positive impact functionally, and aesthetically in my personal opinion (and my partner’s). That being said, I’ve done pure restriction before, it worked in the short term but I gained most of it back, and I was miserable doing it.
I managed losing 20kg within a year without major exercise using a combination that fit me. Baseline calories about 2000kcal/day, so restricted to 1300kcal to give me some room for error. Next was switching to Keto, so I could manage hunger a lot better. Next I wrote everything in my food tracker app, often planning my entire day in there. Put the sauces away, found a good low-carb curry ketchup and used that a lot, was also low calories. I made lots of mistakes, often hidden calories, salad sauces, remoulade alternatives that just weren’t, and what hurt the most were sugar alternative products. If you want to lose weight, there is no alternative.
What helped me get through was adding a “cheat day” every sunday, which was not a sugar cheat day, but one with 2000kcal more in keto stuff (only the basics, not any of these replacement thingies) and some protein puddings which was the only exception.
